What are sugar alcohols? What foods are they in? Do they have side effects? I answer all this and more in the post below!
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In today’s world of ‘clean eating’, keto, and no-sugar diets, it gets confusing to know which information to trust and which is just hype. Trying to decipher food labels with all the different language and terms can be downright complicated.
If you’ve read my blog post about sugar you know that there are many (and I mean MANY) different names for essentially the same thing: sugar. However, I am excited that with the updated nutrition facts labels coming out next year, there will be an “added sugars” line underneath the “total sugars” listed.
This is great because consumers will not have to do as much deciphering to figure out where their sugar is coming from – it will say directly on the label if it was added or not. But what about when there is another line underneath that – one called sugar alcohols? What does that mean?
image from foodinsight.org
What are Sugar Alcohols?
Sugar alcohols, also called polyols, are carbohydrates that are naturally found in plants, such as fruits and vegetables. They are also commercially made from other sugars and starches. The carbohydrate in these plant products is altered through a chemical process. Chemically speaking, they have characteristics of both sugars and alcohols. However, sugar alcohols do NOT contain the type of alcohol found in alcoholic beverages – and cannot get you drunk.
These sugar substitutes provide fewer calories than table sugar, but still add sweetness. This is mainly due to the fact that they are not absorbed well in our gut and might even have a small laxative effect. As a result of impaired gut absorption, they have a reduced impact on blood sugar levels compared to other carbohydrates.
They also may reduce the risk for cavities. Unlike table sugar, sugar alcohols aren’t broken down by the bacteria in the mouth, so they don’t contribute to cavities.
Foods containing sugar alcohols and no added sugars can, within food labeling guidelines, be labeled as sugar-free.
What are the different types of sugar alcohols?
You can usually tell an ingredient is a sugar alcohol by looking at how the name ends. If it ends in”-tol” it’s probably a sugar alcohol. Below is a list of the most common sugar alcohols:
- erythritol
- glycerol (also known as glycerin or glycerine)
- isomalt
- lactitol
- maltitol
- mannitol
- sorbitol
- xylitol
- hydrogenated starch hydrolysates
Why aren’t sugar alcohols listed on all food labels?
According to the Food and Drug Administration (FDA), “a “sugar alcohol” is voluntary on the nutrition facts label unless a claim is made about sugar alcohol or sugar when sugar alcohols are present in the food. When it is listed and only one sugar alcohol is present in the food, the name of the sugar alcohol may be given in lieu of the term “sugar alcohol (e.g. xylitol). Daily values have not been established [for sugar alcohols].”
Basically, if there isn’t any sugar alcohols in a food product, it doesn’t have to be on the label.
What foods have sugar alcohols?
As I said earlier, small amounts of sugar alcohols are found naturally in some fruits and vegetables. They are also commercially made from sugars and starches.
Commercial sugar alcohols are added to foods as reduced-calorie sweeteners, and are found in many sugar-free and lower-sugar products, including:
- Chewing gum
- Ice cream and other frozen desserts and toppings
- Syrups
- Puddings
- Energy bars
- Frostings
- Jams and jellies
- Other sweets (i.e. hard and soft candies)
One thing to note: just because a food is labeled as “sugar-free” or “reduced-sugar” doesn’t mean it is healthy or low-calorie. Always compare food labels of “sugar-free” foods to the regular version to see how they compare in calories, fat, and total carbohydrates.
Sugar alcohols are also sold as a replacement for granulated sugar in cooking and baking. Erythritol is the most common. Some brands include:
- Swerve Sweetener
- NOW Foods Erythritol
- Pyure Organic All-Purpose Blend Stevia Sweetener (granular stevia and erythritol blend)
- SoNourished Erythritol
- Hale Fresh Erythritol
- Anthony’s Natural Erythritol
Are there any side effects to eating sugar alcohols?
Because sugar alcohols are not completely absorbed by the body and then move on to be fermented by bacteria in the large intestine, some people may experience abdominal gas, bloating, and diarrhea – especially if you eat too much.
Because of these common side effects, foods that have sorbitol or mannitol in them require a warning on the label stating, “excess consumption may have a laxative effect.”
Carb counting, sugar alcohols and “net carbs”
If you count carbohydrates, the term “net carbs” has surely come up in your research. Net carbs is calculated in different ways by different people and food companies. In general, you add together the grams of fiber and sugar alcohols in a food and subtract all (or half, depending on who you ask) of that amount from the grams of total carbohydrates – resulting in net carbs.
The argument behind net carbs is that since fiber and sugar alcohols are not well absorbed in our body, they have little or no effect on blood glucose levels when consumed. However, this isn’t completely accurate.
Yes, sugar alcohols aren’t absorbed well by the body, but some of them still do get absorbed. In fact, roughly half of the grams of sugar alcohols eaten are absorbed and turned into glucose.
There is no legal definition of the term “net carbs” and it’s not used by the FDA. Likewise, the American Diabetes Association does not recommend using net carbs when counting carbohydrates, especially if you’re using carb counting to dose for insulin. Only counting net carbs may result in high blood glucose levels.
Every body is different and will absorb sugar alcohols to differing amounts. You also have to take into account everything thing else eaten during the same meal or snack (fat and protein), age, time of day eaten, activity level, etc. These will all affect how the food is metabolized by the body.
You can experiment with fiber content and sugar alcohols to see how they affect you and your blood sugar levels. But to err on the side of caution, always count total carbs.
Conclusion
Sugar alcohols can be a suitable addition to your diet, if eaten in moderation. They add sweetness to your foods with fewer calories than regular sugar because they are not well absorbed in the body. Some people do complain of stomach upset when consuming sugar alcohols, so proceed with caution to see how your body reacts.
Just because a food is labeled “sugar-free” doesn’t mean it is healthful. Always compare food labels at the store before deciding what to purchase.
Because some of the sugar alcohols you eat are absorbed by the body, do not subtract all of them from the total carbohydrates to get “net carbs”. Because everyone is different, you can experiment to see how your body and blood sugar levels are affected by sugar alcohols.
Do you eat foods with sugar alcohols in them? What are your favorites? Share your experience with sugar alcohols below!
*This post is for educational purposes only. Always seek the advice of a healthcare professional regarding questions or changes to your diet and/or health care plan.
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