Sugar alcohols are sweeteners with approximately half the calories of regular sugar. They occur naturally in certain fruits and vegetables, but some are manufactured and added to processed foods. These sweeteners are frequently found in products labeled “sugar-free” or “no sugar added.”
You might find the following names on the ingredient lists of such products:
- Erythritol
- Maltitol
- Mannitol
- Sorbitol
- Xylitol
- Hydrogenated starch hydrolysates (HSH)
- Isomalt
Food companies often combine sugar alcohols with artificial sweeteners to enhance the sweetness of foods. If you’re aiming to lose weight, substituting sugar alcohols for sugar and other higher-calorie sweeteners may be beneficial.
Beyond their lower calorie content, sugar alcohols do not contribute to tooth decay, making them a popular choice for sugar-free gum and mouthwash. Furthermore, high concentrations of sugar alcohols create a cooling effect, which complements mint flavors well.
Common Uses of Sugar Alcohols
Sugar alcohols are frequently used as ingredients in a variety of low-calorie and sugar-free products, including energy bars, ice cream, pudding, frosting, cakes, cookies, candies, and jams. Despite the term “alcohol,” sugar alcohols are non-alcoholic.
How Sugar Alcohols Work in the Body
Sugar alcohols are not completely absorbed by the small intestine. This incomplete absorption is why they contribute fewer calories. However, this also means that excessive consumption can lead to gastrointestinal issues like gas, bloating, and diarrhea. Products containing mannitol or sorbitol often carry warnings that excessive consumption may have a laxative effect.
Identifying Sugar Alcohols on Food Labels
To determine if a food or beverage contains sugar alcohols, consult the Nutrition Facts Label on the packaging. This label indicates the amount of total carbohydrates and sugars in grams (g) under the “Total Carbohydrate” section, as well as the Percent Daily Value (%DV) of total carbohydrates per serving.
Food manufacturers are not always required to list the grams of sugar alcohols per serving. The specific name, such as xylitol, might be listed, or the general term “sugar alcohol” may be used. However, if the packaging includes a statement about the health effects of sugar alcohols, manufacturers must disclose the amount per serving.
