Sugar Alcohol Side Effects
What are sugar alcohols? Sugar alcohols contain less calories than sugar and are used as sugar alternatives. Read on to know sugar alcohol side effects…
Sugar alcohols are used as sugar substitutes in sugar-free and reduced-sugar foods. Despite the name ‘sugar alcohols’, they contain neither sugar nor alcohol! They are carbohydrates by nature and their structures match the structures of sugar and alcohol. Before taking a look at sugar alcohol side effects, take a look at the following section which explains what are sugar alcohols.
Sugar Alcohols Sugar alcohols are also known as polyols. One gram of table sugar (sucrose) or fructose or lactose contains 4 calories while one gram of sugar alcohol contains 0 – 3 calories (average 1.5 calories per gram). Thus they contain less calories than sugar. Foods containing sugar alcohols are labeled as ‘sugar free’. Sugar alcohols can be termed as reduced calorie sweeteners or sugar substitutes. These days, protein bars, ice creams and sweets, that contain sugar alcohols, are available for diabetics and for those who want to follow a low carb diet. You may read more on sugar substitutes for diabetics
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Sugar alcohols do not contain ethanol that is found in alcoholic drinks. Here are some examples of commonly used sugar alcohols:
- Erythritol (0.2)
- Hydrogenated starch hydrolysates (HSH) (3.0)
- Isomalt (2.0)
- Lactitol (2.0)
- Maltitol (2.1)
- Sorbitol (2.6)
- Xylitol (2.4), etc.
The figures in the bracket indicate calories/gram. Sweetness of sugar alcohols compared to sugar is different for every variety. So the amount of sugar alcohol used can vary from dish to dish, depending upon the requirement. Fruits and vegetables contain natural sugar alcohols.
Benefits of sugar alcohols are well-known. They do not cause tooth decay and so are good for sugarless mints and chewing gum. Sugar alcohols and weight loss go hand in hand. Being low in calories, they promote weight loss. They help avoid sudden rise and fall in blood sugar levels. They cause less fluctuations in blood sugar levels. They are not completely absorbed by the body. Sugar alcohols in hard candies or chewing gum produce a cooling sensation in the mouth as a result of heat absorbing reaction. Now, let us take a look at sugar alcohol side effects.
Sugar Alcohol Side effects
Though sugar alcohols promote stable blood sugar levels, they are many times used in larger quantities because they are not as sweet as sugar. So, they might have the same impact on blood sugar levels as sugar. The manufacturers should mention the ‘sugar alcohol count’ on the product labels.
Since sugar alcohols are not completely absorbed by the digestive system, excessive consumption of sugar alcohols can result in bloating, flatulence and diarrhea. Sugar alcohol side effects may vary from person to person, depending upon the overall health of the person. It is estimated that if you consume more than 20 g mannitol or more than 50 g sorbitol in a day, then you are likely to suffer from diarrhea. So, sugar-free or low-sugar foods that contain sugar alcohols should be consumed in limited quantities only (like food with sugar). You may read more on sorbitol dangers and sugar substitutes side effects. Erythritol does not cause any side effects because it is absorbed in the small intestine. (fermentation of other sugar alcohols takes place since they are not completely absorbed). Some people may exhibit allergic reactions after consumption of sugar alcohols. After continued use, the body sometimes gets adjusted to the new substance. For homemade recipes, you may use natural sugar substitutes.
People generally read the term ‘sugar free’ and buy the product. But they should read the number of carbohydrates and calories in the product. They should check the acceptable daily intake of sugar substitutes in the products. The safety of the sugar alcohols has to be proved by conducting more studies.
