Sugar alcohols - Are they healthy sweeteners?
Sugar alcohols - Are these healthy
sweeteners?
What are they?
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
Metabolism / health effects of sugar alcohols
SA's are slowly and
in completely 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.
Sugar alcohols vs. artificial sweeteners
Artificial sweeteners contain 0 calories, sugar alcohols
contain a few calories
Which products typically use sugar alcohols?
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
Sugar
Where found
Sweetness
Carbs*
Info
Eryrithritol
Naturally in pears, melons, grapes,
mushrooms and
70%
0.24
Almost 0 calories;
Xylitol Naturally in straw, corn cobs, fruit, vegetables, cereals,
100%
2.4
Maltitol Sugar-free hard candies, chewing gum,
75%
Adds creamy texture
Mannitol Naturally in pineapples, olives, asparagus, sweet potatoes
50-70%
Extracted from seaweed;
Sorbitol Naturally in fruits and vegetables.
50%
Made from corn syrup;
Lactitol
Sugar-free: ice cream; chocolate; hard and soft candies;
30-40%
Taste/solubility
Hydrogenated Used in confections; baked goods; mouthwashes
40-90%
Made by partial hydrolysis of corn;
Isomalt Used in hard candies; toffee; cough drops; lollipops
45-65%
Heat stable; absorbs little water
* Sugar contains ~4 calories /g
