Lowering sugar in your food regimen or quitting sugar for good is a well being objective for many people. One easy method to do that is to exchange the sugar in our food regimen with sugar alcohols. However as nice as it’s to attenuate sugar in our food regimen, what are sugar alcohols in meals actually?
Earlier than you swap out all of the responsible pleasures in your pantry for sugar-free options, it’s necessary to know what sugar alcohols are and what they may very well be doing to our our bodies. As a Registered Dietician, learn on for my two cents on why the science reveals sugar alcohols will not be as harmless of a sugar substitute as we predict.
What Are Sugar Alcohols?
Sugar alcohols are a low-calorie group of sweeteners constituted of carbohydrate molecules resembling sugars and alcohols. These molecules are basically sugar molecules with hydroxyl (OH) teams as a substitute of hydrogen.
Sugar alcohols happen naturally in some fruits, greens, algae, and merchandise of fermentation. It’s additionally produced within the human physique at very low ranges, so it’s potential you have already got sugar alcohols in your system. Nevertheless, the sugar alcohols utilized in meals are greater than seemingly synthetically produced and manufactured.
Are Sugar and Sugar Alcohols the Identical Factor?
As a result of they each comprise the phrase “sugar,” it may be straightforward to imagine that sugar and sugar alcohols are one and the identical. However sugar alcohols are totally different from the desk sugar we’re accustomed to, each in construction and dietary worth.
And let’s not confuse sugar alcohols with synthetic sweeteners like aspartame and sucralose. Synthetic sweeteners are a lot sweeter than sugar alcohols (usually greater than 200 instances sweeter, actually1). And in contrast to no-calorie synthetic sweeteners like Candy‘N Low, sugar alcohols sometimes comprise a couple of energy per serving.
In the case of sweetening your meals, sugar alcohols is usually a cheap different to desk sugar. That is very true for these with diabetes who have to restrict added sugar to regulate and steadiness blood sugar ranges.
Examples of well-liked sugar alcohols present in sweetened meals merchandise embrace:
- Erythritol
- Xylitol
- Mannitol
- Sorbitol
- Isomalt
- Lactitol
What Meals Include Sugar Alcohols?
Sugar alcohols are sometimes present in diabetes-friendly meals like baked items and food regimen drinks, in addition to low-sugar ice lotions, chewing gum, and onerous candies. Sugar alcohols are additionally in lots of low-calorie condiments like sauces and dressings.
How Do I Know How Many Sugar Alcohols Are in My Meals?
On the dietary label, the quantity of sugar alcohols is listed underneath “Complete Carbohydrates.” Search for a subheading labeled “Sugar Alcohol” to search out the quantity you’re coping with per serving.
Are Sugar Alcohols Dangerous for You?
Earlier this yr, a gaggle of Cleveland Clinic researchers printed a brand new examine linking excessive ranges of the sugar alcohol xylitol with an elevated danger of cardiovascular occasions like clotting, coronary heart assault, and stroke2.
During the last ten years or so, we’ve witnessed the rise of sugar substitutes like sugar alcohols within the mainstream. Sugar alcohols are mostly utilized in processed meals which are promoted as wholesome options. However extra not too long ago, sure sugar alcohols have come underneath fireplace for some fairly terrifying associations that might shortly counteract these “wholesome” labels. Let’s dig into the analysis.
Sugar Alcohols and Cardiovascular Occasions
Earlier this yr, a gaggle of Cleveland Clinic researchers printed a brand new examine linking excessive ranges of the sugar alcohol xylitol with an elevated danger of cardiovascular occasions like clotting, coronary heart assault, and stroke2. Led by Stanley Hazen, M.D., Ph.D., the workforce confirmed this affiliation by way of an evaluation of over 3,000 sufferers within the US and Europe, in addition to pre-clinical analysis fashions that discovered xylitol prompted platelets to clot.
This analysis goes hand-in-hand with a examine performed by the identical group of researchers final yr, which discovered the same affiliation between erythritol and cardiovascular occasions3. Whereas these research don’t essentially show causation, they’re positively sufficient to warrant a better look (and cautious consumption).
Primarily based on the examine, folks with the best ranges of erythritol of their blood have been twice as prone to expertise a coronary heart assault or stroke4. To make issues worse, merchandise with sugar alcohols are mostly really helpful and marketed to people who find themselves already battling circumstances like weight problems and diabetes, seemingly placing them at a good increased danger.
Is Xylitol Dangerous for You?
So, the query stays: are sugar alcohols like erythritol and xylitol unhealthy for you? “The diploma of danger was not modest,” mentioned lead examine writer Dr. Hazen. “It is necessary that additional security research are performed to look at the long-term results of synthetic sweeteners basically, significantly in folks at increased danger for heart problems.5”
Primarily based on the examine, folks with the best ranges of erythritol of their blood have been twice as prone to expertise a coronary heart assault or stroke4.
Different Facet Results
Except for the potential longer-term dangers of sugar alcohol consumption, there are additionally some potential short-term results of consuming too many sugar-free gummy bears. In the event you devour sugar alcohols in extra, you could possibly expertise unwanted side effects like stomach cramping, fuel, and diarrhea6. Nevertheless, this will not happen in all people, particularly in those that are used to consuming sugar alcohols.
Some consultants additionally say that sugar alcohol consumption may result in weight achieve. Nevertheless, a 2021 animal examine on the sugar alcohol erythritol reveals no vital impact of erythritol consumption on weight achieve or glucose tolerance in mice7. Human research are wanted to verify these findings and discover the potential influence of sugar alcohols on intestine well being8.
What Are Thought of Excessive Ranges of Sugar Alcohols?
Specialists counsel {that a} average consumption of sugar alcohols between 10 and 15 grams every day is secure9. Nevertheless, many processed meals with sugar alcohols have a lot increased portions of those substances. Be sure you take a look at the dietary label of the meals you devour to keep away from consuming greater than this quantity of sugar alcohols every day.
Is Xylitol Secure?
Keep in mind after we mentioned that research have proven an affiliation between sugar alcohols like xylitol and cardiovascular dangers, however not essentially a causation? Nicely, it’s comprehensible that you simply may learn that and nonetheless really feel confused about whether or not or not sugar alcohols are secure to devour.
Primarily, what this implies is that extra research have to be carried out to higher decide if there are well being dangers of consuming xylitol. Nevertheless, it’s secure to say it’s nonetheless greatest to devour sparsely. Whereas we anticipate extra conclusive analysis, it’s not a foul concept to restrict your reliance on sugar substitutes. Strive incorporating pure sweeteners like honey or agave, or think about reaching for a fruit to fulfill your candy tooth as a substitute.
Are There Any Well being Advantages of Sugar Alcohols?
Analysis continues to be early in figuring out if sugar alcohols maintain any well being advantages. One of the crucial widespread arguments round the advantages of sugar alcohols is that they don’t influence glucose or insulin ranges10. Subsequently, it may very well be an excellent sugar different for these with diabetes or these liable to diabetes.
Sugar alcohols additionally present the potential to learn dental well being. Not like sugar, which helps the dangerous micro organism in your mouth thrive (and may trigger cavities and tooth decay!), sure sugar alcohols straight suppress the expansion of micro organism10. Xylitol and sorbitol are additionally the main focus of future analysis on dental caries prevention11. So, in case your toothpaste incorporates any sugar alcohols, you wish to preserve it round.
The Backside Line
After reviewing the analysis, there’s nonetheless not sufficient to show that sugar alcohols aren’t secure sparsely. If you’re making an attempt to minimize out sugar out of your food regimen, whether or not you may have diabetes or not, sugar alcohols could also be a wholesome different to strive. A very powerful factor is to average your consumption of each sugar and sugar alcohols.
Do your greatest to keep away from any consumption of over 15 grams of sugar alcohols. Intention to make use of them as a stepping stone to eliminating sugar as a lot as potential, quite than a free corridor cross to gorge on candy treats with out consequence. In the event you are inclined to overdo it with sugar, sugar alcohols may very well be an excellent different.
Sources:
- https://www.fda.gov/meals/food-additives-petitions/aspartame-and-other-sweeteners-food
- https://newsroom.clevelandclinic.org/2024/06/06/cleveland-clinic-led-study-links-sugar-substitute-to-increased-risk-of-heart-attack-and-stroke
- https://newsroom.clevelandclinic.org/2023/02/27/cleveland-clinic-study-finds-common-artificial-sweetener-linked-to-higher-rates-of-heart-attack-and-stroke
- https://www.nature.com/articles/s41591-023-02223-9
- https://www.cnn.com/2023/02/27/well being/zero-calorie-sweetener-heart-attack-stroke-wellness/index.html
- https://pubmed.ncbi.nlm.nih.gov/27840639/
- https://pubmed.ncbi.nlm.nih.gov/34091676/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7378387/
- https://well being.clevelandclinic.org/what-to-know-about-sugar-alcohols
