It’s no secret that added sugar in our diets can be bad for our health. Eating too much sugar is linked to an increased risk of diabetes, obesity and heart disease. And the vast majority of Americans are eating too much.
The American Heart Association recommends that men consume no more than 36 grams (9 teaspoons) and women get no more than 25 grams (6 teaspoons) of added sugars per day. A single can of sugar-sweetened soda can push you over that limit.
Sugar alcohols — a type of non-sugar sweetener — have gained popularity as a safer way to satisfy your sweet tooth. But recent research suggests that these additives might not be the best choice.
What are sugar alcohols?
Don’t let the name fool you. Sugar alcohols aren’t sugar or alcohol. They are carbohydrates with a chemical structure that’s similar to sugar. They are found naturally in very small amounts in some foods. But the ones you see listed on food packages are manufactured chemical versions.
Sugar alcohols go by different names. If you see any of these on a food’s ingredient listing, the product contains sugar alcohols:
- Erythritol
- Lactitol
- Maltitol
- Mannitol
- Sorbitol
- Xylitol
What are the advantages of sugar alcohols?
Sugar alcohols have fewer calories than sugar. And although they provide a very sweet taste, your body doesn’t process them the same way it does sugar. Your digestive system breaks them down very slowly, unlike real sugar.
That means that sugar alcohols may not cause blood sugar spikes the way sugar does. For people who have diabetes or who are at high risk for the disease, this helps keep blood sugar and insulin levels more steady.
Because they are also lower in carbohydrates than sugar, sugar alcohols are finding their way into an increasing number of “keto-friendly” food products and ones marketed to people with diabetes.
One sugar alcohol, xylitol, also has properties that may help with oral health and cavity prevention. You’ll find the ingredient in many chewing gums, toothpastes and mouthwashes. Xylitol can help reduce acid-producing bacteria by as much as 90%. That acid is what eats away at tooth enamel and leads to cavities and tooth decay.
The downsides of sugar alcohols
If you consume high amounts of foods that contain sugar alcohols, you may experience some digestive issues. Sugar alcohols — especially sorbitol and mannitol — can have a laxative effect. Too much of them may give you diarrhea.
It’s also important to note that xylitol can be toxic to pets. If you have animals in your home, take care to keep any products containing xylitol locked away where pets can’t get to them.
Sugar alcohols and heart disease
A couple of recent studies have uncovered a possible link between levels of sugar alcohols in the blood and increased risk of blood clots. One study looked specifically at the effect of xylitol, the other looked at erythritol (although researchers theorize other sugar alcohols may behave similarly).
The researchers found that levels of xylitol and erythritol in the blood remain elevated for up to six hours after consuming a food that contains them. During that time, blood platelets overreact and can form blood clots. A blood clot is the main cause of both heart attacks and strokes.
The possibility of this may be low for healthy, younger adults without other risk factors for heart disease. But many of the foods that contain sugar alcohols are marketed to people who do have significant risk factors — such as obesity, diabetes and high blood pressure. Further research is needed, but those with a high risk of heart attack or stroke may want to rethink their intake of sugar alcohols.
The bottom line is that, whenever possible, you want to limit your consumption of both added sugars and added non-sugar sweeteners (including sugar alcohols). Try getting the sweetness you crave in foods — such as fruit — that are naturally sweet.
