Most Americans could benefit from eating and drinking less sugar. The Dietary Guidelines for Americans 2020–2025 recommends consuming no more than 10 percent added sugar in our daily calories. Should you consider using sugar alcohols instead?
If you’re aiming for 2,000 calories a day, that would mean 200 or less of those calories should come from sugar—that’s no more than 12 teaspoons of added sugar a day. Here’s an eye-opener: The Centers for Disease Control and Prevention reports that the average American adult consumed 17 teaspoons of added sugar a day in 2017 and 2018.
Because Americans are used to foods flavored with sugar, syrup and honey, it can be hard to find foods that taste sweet enough. Sugar substitutes can add that extra dose of sweetness. When it comes to sugar alternatives, though, sugar alcohols may not be the best option.
What Are Sugar Alcohols?
When you see a food labeled sugar-free, it may be sweetened with sugar alcohols, which do not really contain alcohol. Instead, they have a chemical makeup that’s somewhat like both sugar and alcohol.
While many sugar alternatives are intense and much sweeter than sugar, sugar alcohols are a carbohydrate that’s less sweet than sugar. Unlike artificial sweeteners, which are usually calorie-free, sugar alcohols do contain some calories. They still have fewer calories than sugar, and foods containing these sugar alternatives are usually lower on the glycemic index than food with sugar. Two examples are xylitol and sorbitol.
You can find sugar alcohols in both natural and processed foods. Small amounts can be found in fruits and vegetables, but they’re more common in processed foods like sugar-free and reduced-sugar baked goods, desserts, candy and other sweet treats.
The Pros and Cons of Sugar Alcohols
There are some pros to choosing foods with these sugar substitutes rather than those with added sugar. Foods with sugar alcohols typically have fewer calories and carbohydrates than their sugar-filled versions, which can help people with diabetes maintain a healthy blood glucose level.
However, there are also some cons. While foods containing sugar alcohols are lower in sugar and carbs, they are still 2 calories per gram.
Beyond that, they can sometimes have a negative effect on the gastrointestinal system, causing unpleasant side effects. Because these sugar substitutes are not digested in the same way as sugar, they aren’t fully absorbed by the body as they pass through.
Instead, small intestine bacteria ferment these carbohydrates, causing indigestion. You can get gas, bloating and diarrhea from sugar alcohol sweeteners. The packaging of foods containing two sugar alcohols in particular—sorbitol and mannitol—must contain a warning that eating too much of those foods can have a laxative effect.
For those who have irritable bowel syndrome or other similar GI conditions, the low FODMAP diet may be recommended. This includes cutting back on carbohydrates known as FODMAPs, which contain a sugar alcohol called polyol. It’s particularly important for those following this diet to steer clear of sugar alcohols.
Are Sugar Alcohols Safe for People Who Have Diabetes?
Sugar alcohols are safe and can usually be safely included in your diet if you have diabetes or prediabetes—but there are some caveats to consider. The safe recommended intake of sugar alcohol intake is 10-15 grams per day.
Like many other ingredients, including sugar, sugar alcohols should be eaten in moderation. Not only can they affect your GI system, but in some cases, some sugar alcohols can contribute to spikes in blood sugar.
They’re also a source of carbohydrates—although a lower source than sugar. Many people with diabetes track and moderate carb intake since these nutrients can cause blood sugar to fluctuate.
If you choose foods with sugar alcohols, do so carefully. Include the carbohydrates in your daily carb total and keep a careful eye on your blood sugar levels to see how foods with sugar alcohols affect your glucose levels.
You’ll also want to carefully check nutrition labels to determine the amount of sugar alcohol contained in a food. Search the label for the “Total Carbohydrate” number. There you’ll find the amount of dietary fiber, total sugars and added sugars, followed by a line indicating the amount of sugar alcohol in the product.
Manufacturers are only required to list sugar alcohols if they’ve identified their product as being sugar-free.
When deciding if sugar alcohols have a place in your diet, talk with your doctor or a dietitian about your overall health, your eating habits and if sugar alcohols are OK for you.
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