Pursuit of Sweetness - Sugar Alcohols
Sugar alcohols are a type of sugar substitute. Let’s call them the middle child amongst the three classes of sweeteners - sugar, sugar alcohols and non nutritive sweeteners.
Sugar alcohols deserve a space of their own as they do not completely break down and spike the blood glucose like pure sugar, nor do they have a neutral effect as non nutritive sweeteners. With the exception for Erythritol, sugar alcohols are absorbed at 50% the rate of sugars. This means when counting carbohydrates, one can account for half of the sugar alcohols on a nutrition label towards carbohydrates.
How to Count Carbohydrates for Sugar Alcohols
Sugar alcohols have been placed under the Generally Recognized As Safe (GRAS) category by the Food and Drug Administration (FDA).
Commonly used sugar alcohols for food additives are sorbitol, xylitol, mannitol and the most accepted form - erythritol.
Common uses of sugar alcohols are
- Xylitol-Oral products - mint, sugar free chewing gum
- Sorbitol & Mannitol - chocolate, candy, sugar free foods
Any Downside to Sugar Alcohols?
Sugar alcohols can have a negative effect on the digestive tract, especially when over consumed as the body does not digest them. So, to exit our system, it can create problems down the digestive pipeline. Sugar alcohols can cause bloating, gas, nausea and diarrhea.
A Special Note About Erythritol
Erythritol stands out amongst the rest as less than 10% gets converted into glucose. This means it has very little effect on blood glucose levels. It also has a significantly lower glycemic index as compared to its counterparts. Erythritol seems to not increase insulin levels in people at risk for diabetes or with type 2 diabetes compared to other artificial sweeteners. It is also better tolerated by the digestive system...however too much may still cause nausea!
What’s the Verdict?
Amongst all sugar substitutes available in the market, Erythritol has gained popularity for the least amount of side effects and for passing the taste test with most products. This said, do watch out for that big bag of sugar free gummies or box of sugar free See’s candies! You might need to make sure there’s a Loo close by!
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