Sugar
alcohols are used as a substitute for sugar in certain foods, particularly
those that are labeled "sugar-free" or "no added sugar." As
consumption increases, it is important to look at the potential health benefits
and risks of sugar alcohols.
In this article, we examine whether or not sugar alcohols are
good for you. We look at the potential benefits and risks, as well as the
different available types.
Possible health benefits
In a study published in The American Journal
of Clinical Nutrition, researchers found that added sugar provided around 14.1
percent of calories consumed by
children and adults in the United States from 2003 to 2010.
There are possible connections between the consumption of added
sugar and certain health conditions, including obesity, diabetes,
and heart disease. As a result,
many people are searching for ways to decrease the amount of added sugar they
consume. Choosing foods sweetened with sugar alcohols may help.
Sugar alcohols also provide fewer calories than sugar, so they
may be beneficial for people trying to lose weight by reducing their calorie
intake.
Another possible benefit of sugar alcohols is related to how the
body processes them. They are not fully absorbed and digested by the body, so
they result in less of an increase in blood sugar. Foods sweetened with sugar
alcohols may allow people with diabetes to maintain better blood sugar control
while still enjoying sweet treats in moderation.
Sugar alcohols also offer potential benefits for oral health.
Bacteria that live in the mouth do not feed on sugar alcohols, so they do not
cause tooth decay like regular sugar.
Possible health risks and considerations
Consuming large amounts of sugar alcohols could result in
gas, diarrhea, or other digestive
issues. As mentioned above, sugar alcohols are not fully absorbed by the body.
For people with irritable bowel syndrome (IBS),
sugar alcohols are one type of short-chain carbohydrate that may provoke
symptoms.
Polyols — another name for sugar alcohols — are included in
the FODMAPs acronym, which stands for fermentable,
oligosaccharides, disaccharides, monosaccharides, and polyols. A low-FODMAP
diet may help control gastrointestinal symptoms in some people with IBS.
Foods labeled "sugar-free" or "no added
sugar" can be confusing to some consumers, who may believe that these
foods will not impact their blood sugar. Many foods labeled
"sugar-free" or "no added sugar" still provide calories,
fat, and carbohydrates.
All consumers should read food labels so that they are aware of
the nutritional information.
Types and sources
A variety of sugar alcohol types exist in nature. Sugar alcohols
can also be manufactured for use in food and pharmaceutical products.
Below is a list of commonly used sugar alcohols, their sources,
and their sweetness in comparison to regular sugar.
Sorbitol
Sorbitol is found naturally in some fruits. When used to make
food products, it is typically manufactured from dextrose that is derived from
cornstarch.
Sorbitol tastes approximately 60 percent as sweet as regular
sugar.
Mannitol
Mannitol is naturally found in a variety of plants, including
strawberries, mushrooms, and onions. It can be made using
fructose from cornstarch.
Mannitol is also approximately 60 percent as sweet as regular
sugar.
Maltitol
Maltitol is made using maltose from cornstarch.
It tastes around 75 percent as sweet as regular sugar.
Hydrogenated starch hydrolysates
Hydrogenated starch hydrolysates are made from starch, with
cornstarch being used most often.
Their sweetness depends on their makeup, but the range is about
20 to 50 percent that of regular sugar.
Erythritol
Erythritol is also produced from cornstarch, but it is unique
because the manufacturing process involves fermentation.
It tastes about 70 percent as sweet as regular sugar.
Xylitol
Xylitol can be made from a few different materials, including
birch wood, corncobs, and leftover sugar cane stalks.
It is just about as sweet as regular sugar, and also has a
cooling, minty taste.
Isomalt
Isomalt is made from sugar but only tastes around 55 percent as
sweet.
Lactitol
Lactitol is made from whey and tastes about 35 percent as sweet
as regular sugar.
Source: Medical News Today
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