Lowering sugar in your weight loss program or quitting sugar for good is a well being purpose for many people. One easy method to do that is to switch the sugar in our weight loss program with sugar alcohols. However as nice as it’s to reduce sugar in our weight loss program, what are sugar alcohols in meals actually? 

Earlier than you swap out all of the responsible pleasures in your pantry for sugar-free alternate options, it’s essential to know what sugar alcohols are and what they could possibly be doing to our our bodies. As a Registered Dietician, learn on for my two cents on why the science reveals sugar alcohols might not be as harmless of a sugar alternative as we expect. 

What Are Sugar Alcohols?

Sugar alcohols are a low-calorie group of sweeteners comprised of carbohydrate molecules resembling sugars and alcohols. These molecules are basically sugar molecules with hydroxyl (OH) teams as an alternative 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 attainable you have already got sugar alcohols in your system. Nonetheless, the sugar alcohols utilized in meals are greater than doubtless synthetically produced and manufactured. 

Are Sugar and Sugar Alcohols the Similar 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 completely different from the desk sugar we’re acquainted with, 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 (typically greater than 200 instances sweeter, in actual fact¹). And in contrast to no-calorie synthetic sweeteners like Candy‘N Low, sugar alcohols usually comprise a couple of energy per serving.

Relating to sweetening your meals, sugar alcohols is usually a cheap various 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 usually present in diabetes-friendly meals like baked items and weight loss program drinks, in addition to low-sugar ice lotions, chewing gum, and laborious 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 below “Complete Carbohydrates.” Search for a subheading labeled “Sugar Alcohol” to seek out the quantity you’re coping with per serving.

Are Sugar Alcohols Unhealthy for You?

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 might be promoted as wholesome alternate options. However extra not too long ago, sure sugar alcohols have come below fireplace for some fairly terrifying associations that would rapidly counteract these “wholesome” labels. Let’s dig into the analysis.

Sugar Alcohols and Cardiovascular Occasions

Earlier this 12 months, a gaggle of Cleveland Clinic researchers revealed a brand new examine linking excessive ranges of the sugar alcohol xylitol with an elevated threat of cardiovascular occasions like clotting, coronary heart assault, and stroke². Led by Stanley Hazen, M.D., Ph.D., the crew 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 precipitated platelets to clot. 

This analysis goes hand-in-hand with a examine carried out by the identical group of researchers final 12 months, 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, individuals with the best ranges of erythritol of their blood had been twice as prone to expertise a coronary heart assault or stroke⁴. To make issues worse, merchandise with sugar alcohols are mostly really useful and marketed to people who find themselves already battling situations like weight problems and diabetes, doubtless placing them at a good greater threat. 

Is Xylitol Unhealthy for You?

So, the query stays: are sugar alcohols like erythritol and xylitol unhealthy for you? “The diploma of threat was not modest,” mentioned lead examine writer Dr. Hazen. “It can be crucial that additional security research are carried out to look at the long-term results of synthetic sweeteners typically, notably in individuals at greater threat for heart problems.⁵” 

Different Facet Results

Other than the potential longer-term dangers of sugar alcohol consumption, there are additionally some attainable short-term results of consuming too many sugar-free gummy bears. In the event you devour sugar alcohols in extra, you possibly can expertise unwanted side effects like belly cramping, gasoline, and diarrhea⁶. Nonetheless, this may increasingly not happen in all people, particularly in those that are used to consuming sugar alcohols.

Some specialists additionally say that sugar alcohol consumption may result in weight acquire. Nonetheless, a 2021 animal examine on the sugar alcohol erythritol reveals no vital impact of erythritol consumption on weight acquire or glucose tolerance in mice⁷. Human research are wanted to verify these findings and discover the attainable affect of sugar alcohols on intestine well being⁸.

What Are Thought of Excessive Ranges of Sugar Alcohols?

Specialists recommend {that a} reasonable consumption of sugar alcohols between 10 and 15 grams every day is protected⁹. Nonetheless, many processed meals with sugar alcohols have a lot greater portions of those substances. Make sure you have 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?

Bear in mind once we mentioned that research have proven an affiliation between sugar alcohols like xylitol and cardiovascular dangers, however not essentially a causation? Effectively, it’s comprehensible that you simply would possibly learn that and nonetheless really feel confused about whether or not or not sugar alcohols are protected to devour. 

Primarily, what this implies is that extra research must be carried out to higher decide if there are well being dangers of consuming xylitol. Nonetheless, it’s protected to say it’s nonetheless finest 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 take into account reaching for a fruit to fulfill your candy tooth as an alternative.

Are There Any Well being Advantages of Sugar Alcohols?

Analysis remains to be early in figuring out if sugar alcohols maintain any well being advantages. One of the vital widespread arguments round the advantages of sugar alcohols is that they don’t affect glucose or insulin ranges¹⁰. Due to this fact, it could possibly be a super sugar various for these with diabetes or these prone to diabetes.

Sugar alcohols additionally present the potential to learn dental well being. In contrast to sugar, which helps the dangerous micro organism in your mouth thrive (and might trigger cavities and tooth decay!), sure sugar alcohols instantly 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 accommodates any sugar alcohols, you wish to preserve it round.

The Backside Line

After reviewing the analysis, there may be nonetheless not sufficient to show that sugar alcohols aren’t protected sparsely. In case you are making an attempt to reduce out sugar out of your weight loss program, whether or not you may have diabetes or not, sugar alcohols could also be a wholesome various to attempt. Crucial factor is to reasonable your consumption of each sugar and sugar alcohols. 

Do your finest to keep away from any consumption of over 15 grams of sugar alcohols. Goal to make use of them as a stepping stone to eliminating sugar as a lot as attainable, slightly than a free corridor move to gorge on candy treats with out consequence. In the event you are inclined to overdo it with sugar, sugar alcohols could possibly be a very good various. 

Sources:

1. https://www.fda.gov/meals/food-additives-petitions/aspartame-and-other-sweeteners-food
2. https://newsroom.clevelandclinic.org/2024/06/06/cleveland-clinic-led-study-links-sugar-substitute-to-increased-risk-of-heart-attack-and-stroke
3. https://newsroom.clevelandclinic.org/2023/02/27/cleveland-clinic-study-finds-common-artificial-sweetener-linked-to-higher-rates-of-heart-attack-and-stroke 
4. https://www.nature.com/articles/s41591-023-02223-9 
5. https://www.cnn.com/2023/02/27/well being/zero-calorie-sweetener-heart-attack-stroke-wellness/index.html 
6. https://pubmed.ncbi.nlm.nih.gov/27840639/
7. https://pubmed.ncbi.nlm.nih.gov/34091676/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC7378387/
9. https://well being.clevelandclinic.org/what-to-know-about-sugar-alcohols

Staci has been a registered dietitian since 2010 and has handled a whole lot of sufferers for nutrition-related points ranging from … Extra about Staci Gulbin, Registered Dietitian

Tags: synthetic sweeteners cardiovascular well being cardiovascular dangers erythritol risks sugar alcohols sugar alternate options sugar free what’s erythritol xylitol