Introduction
In today's world, a lot of us have become health-conscious, and the terms "sugar-free," "low-carb," and " "keto-friendly, are being spotted on food labels, making the consumers believe as though they are making healthy choices. Sugar alcohol, which is used in most of these products as a substitute to traditional sugar. But how do they measure up naturally? Explore the varieties of sugar alcohols and their impact on health in this article.
What Are Sugar Alcohols?
Sugar alcohols are primarily defined as a specific type of carbohydrate called "polyols"; part of their chemical structure resembles sugar and part of them resembles alcohol, hence the name is derived. Though the word "alcohol" is also a part of their name, it is only in reference to the similarity in the chemical structure and has nothing to do with the intoxication effects or the side effects associated with alcohol, because these are completely different in molecular structure as well.
Sugar alcohols can be considered natural sweeteners occurring in nature that have been extracted and used for commercial use in the modern-day food industries. Some of these sweeteners are derived directly from plants, including some berries and common fruits. It is to be noted, however, that most of the commercial sweeteners that are derived from or based on sugar alcohols are usually manufactured from sugars and starches through the means of chemical processing.
Food manufacturers commonly use sugar alcohols to not only add levels of sweetness and flavor but also further bulk up or as a texturizing agent to the recipes. Sugar alcohols are further frequently combined with artificial sweeteners in some common commercial foods that you would come across in the market.
As a consumer, how would you know if your product has a sugar alcohol base? The answer is simple: You just need to check the nutrition facts label. If your product includes the generic term "sugar alcohols" listed in the ingredients list, it means that a type of sugar alcohol has been added to the food product. Some manufacturers also mention the specific sugar alcohol in the back label of the commercial product.
What Are the Commercial Sugar Alcohols in Food Products or Sweeteners?
Let us now look at the common sugar alcohols that are used as sweeteners or sweetening agents in commercial products:
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Maltitol: Maltitol possesses almost 75 percent of the blood sugar impact, just like table sugar, but is only 75 percent the sweetness of table sugar. This is commonly used in the manufacturing of children's candies, chewing gums, ice creams, chocolate-flavored creams or desserts, and even in some sports or nutrition bars.
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Erythritol: This sugar alcohol is found naturally in foods such as grapes, pears, melons, and mushrooms, or even obtained from certain fermented foods. Erythritol is called a natural sweetener because it has a minimal impact on blood sugar, with specific use for individuals who want to incorporate a low-carb or low-sugar diet. Some nutrition experts commonly recommend it as a sweetener for foods for prediabetics or for individuals with type 2 diabetes.
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Sorbitol: This is obtained both from corn syrup and from natural sources found in fruits and vegetables. Sorbitol sugar-free gums and candies are quite popular in commercial markets, but the common side effects of stomach discomfort or diarrhea are quite possible. Foods with sorbitol are required to have a warning for consumers according to current nutrition science that states: “Excess consumption of sorbitol may lead to a laxative effect.”
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Isomalt: These are tooth-friendly sweeteners usually used in the manufacturing of hard candies, cough drops, toffee, etc. However, even these sweeteners are not completely free of side effects and excess consumption can lead to gastrointestinal issues, according to medical reports.
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Xylitol: This sweetener is the most common and naturally found in fruits like plums, strawberries, etc., and in cauliflower and pumpkin veggies. Xylitol is preferred in dental manufacturing because of its caries preventive effect—commonly in dental care products, in sugar-free chewing gums, in mints, in toothpaste, and in mouth rinses.
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Mannitol: This is primarily manufactured using seaweed, also found naturally in some fruits and vegetables such as sweet potatoes, pineapples, olives, asparagus, carrots, etc. Products containing mannitol or excessive consumption of this sweetener have been associated frequently in the medical literature with individuals facing gastrointestinal issues, bloating, and diarrhea. Like sorbitol, foods with mannitol are also usually required to have a label warning stating their potential laxative effects.
How Are Natural Sweeteners Used?
Sugar alcohols are generally not used much in home cooking or day-to-day kitchens, but rather only in large-scale food manufacturing most of the time. For baking or your own sweet recipe that you may want to prepare at home, the best sweeteners that can be good alternatives to table sugar are usually only erythritol and xylitol. It is because these two sweeteners have less impact on your blood sugar spikes in the body and because they are naturally derived, they are less likely to have any detrimental impact at all. These sweeteners, be it Erythritol or Xylitol, would be found in commercial markets in granulated or powdered forms. You can use or experiment with these natural sweeteners either for baking or for use in sweet treats, based on the manufacturer's instructions of use.
If you are not satisfied with the level of sweetness or the consistency of your sweet or baked product or goods, then you would often need to combine it with other sweeteners based on your culinary recipes, such as honey, maple syrup, or stevia to get your desired flavor.
In comparison to most artificial sweeteners, using natural sweeteners or sugar alcohols like Xylitol and Erythritol would be easier on your long-term health. Also, these are much better substitutes for table sugar that can easily spike blood sugar levels soon after sweet food consumption in adults. These are also beneficial in terms of bulking the texture of sweet goods or baked goods.
Conclusion:
It is to be noted that sugar alcohols are not usually completely absorbed by the body. On the other hand, they cannot be said to be completely sugar-free, as they do contain sugars either from natural or artificial sources, especially for use in commercial sweeteners. Nutrition experts generally indicate or suggest that the blood-sugar impact of sugar alcohols is likely to be much less than that of table sugar or brown sugar; they have the benefit of providing fewer calories per gram. If you are prediabetic or diabetic and you might have a sweet tooth, talk to your registered dietitian or diabetes educator to be aware of the dangers associated with any commercial sugars or artificial sweeteners.
Health and nutrition experts always advocate that for sustaining long-term systemic health, cutting back on natural as well as added sugars in your diet is essential in the fight against lifestyle diseases like type 2 diabetes or obesity-linked chronic diseases.
