Sweeteners
Sugar alcohols (a.k.a polyols) are used as sweeteners and bulking agents. They occur naturally in plant products, such as fruits and berries. As a sugar substitute, they usually provide about 1/2 - 1/3 less calories than table sugar (0.24 - 3 calories / gram, compared to sugar's ~4 calories / gram).
Sugar alcohols prevent browning of heated foods
SA's are slowly and incompletely absorbed from the small intestine into the blood. SInce SA's are slowly converted to glucose, they have a lower glycemic impact and do not cause blood sugar spikes. However, eaten to excess they can still affect blood sugar levels and cause weight gain since they still contain some calories;
Possible bloating and diarrhea when eaten in excessive amounts. Since any non-absorbed SA continues on to the colon, where it is fermented by gut bacteria;
Once absorbed, sugar alcohols require little or no insulin to be metabolized.
Artificial sweeteners contain 0 calories, sugar alcohols contain a few calories
Often labeled "sugar-free" , products containing sugar alcohols include: toothpaste, mouthwash, chewing gum (E.g. Trident® and Extra® ), hard candies, cookies, soft drinks, throat lozenges
Unlike sugar, sugar alcohols do not cause tooth decay
| The more common sugar alcohols | ||||
|---|---|---|---|---|
| Sugar Alcohol |
Where found | Sweetness vs. Sugar |
Carbs /g* |
Info |
| Eryrithritol |
Naturally in pears, melons, grapes,
mushrooms and fermentation-derived foods E.g. wine; soy sauce; cheese |
70% | 0.24 | Almost 0 calories; Similar texture / bulk to sugar; Less likely than other SA's to cause diarrhea; |
| Xylitol "Wood sugar" |
Naturally in straw, corn cobs, fruit, vegetables, cereals, mushrooms and some grains. Used in chewing gums. |
100% (same) |
2.4 | |
| Maltitol | Sugar-free hard candies, chewing gum, chocolate-flavored desserts, baked goods, ice cream |
75% | Adds creamy texture | |
| Mannitol | Naturally in pineapples, olives, asparagus, sweet potatoes and carrots. Used in food manufacture |
50-70% | Extracted from seaweed; Often causes bloating / diarrhea (>20g/day) |
|
| Sorbitol | Naturally in fruits and vegetables. Used in sugar-free: gums; candies. |
50% | Made from corn syrup; less likely SA to cause diarrhea (>50g/day may cause diarrhea) |
|
| Lactitol |
Sugar-free: ice cream; chocolate; hard and soft candies; baked goods; sugar-reduced preserves;chewing gums |
30-40% | Taste/solubility like sugar |
|
| Hydrogenated starch hydrolysates (HSH) |
Used in confections; baked goods; mouthwashes | 40-90% | Made by partial hydrolysis of corn; does not crystalize |
|
| Isomalt | Used in hard candies; toffee; cough drops; lollipops | 45-65% | Heat stable; absorbs little water | |
*Sugar contains ~4 calories /g
