What are sugar alcohols?
Sugar alcohols, or polyols, are hybrids of sugar molecules and alcohol molecules. Because sugar alcohols’ chemical structure is similar to that of sugar, they activate the sweet taste receptors on your tongue. Currently, 8 sugar alcohols are approved for human consumption:
erythritol
hydrogenated starch hydrolysates
isomalt
lactitol
mannitol
maltitol
sorbitol
xylitol
Xylitol, erythritol, and maltitol are the most widely used because their flavor most closely resembles the taste of regular sugar.
Xylitol is a common ingredient in sugar-free chewing gums, mints, and oral care products like toothpaste. Xylitol is the sweetest but has 40% fewer calories than regular sugar. You may experience some digestive symptoms if you consume it in large amounts.
Erythritol has 70% of the sweetness of sugar but only 5% of the calories. Erythritol does not have the same digestive side effects as other sugar alcohols.
Sorbitol is 60% as sweet as sugar with about 60% of the calories. It’s a common ingredient in jelly spreads and soft candy. It causes minimal digestive symptoms when you consume less than 10 gr.
Most sugar alcohols have negligible effects on blood sugar levels. This means that can help people with conditions like diabetes.
Sugar alcohols like xylitol and erythritol may protect against tooth decay . That’s one of the (that is why they are popular in chewing gums and toothpastes).
Some sugar alcohols may promote the growth of beneficial bacteria in the gut.
Sugar alcohols come with a few downsides:
- can cause gas, bloating, and diarrhea when consumed in large amounts.
- People sensitive to FODMAPs should avoid sugar alcohols, with the exception of erythritol.
- Xylitol is toxic to dogs
Out of all the sugar alcohols, erythritol seems to be one of the best options because:
closely mimics the taste of sugar
contains almost no calories
minimally affects blood sugar levels
causes significantly less digestive problems than other sugar alcohols
good for your teeth
won’t harm your dog