What Is Sugar Alcohol?

Sugar alcohols are compounds found naturally in some fruits and vegetables, but they are also commercially produced for use in food and drink products. They provide sweetness similar to sugar but with fewer calories and a reduced effect on blood sugar and insulin levels.

Sugar alcohols are often used in sugar-free products like candies, soft drinks, cereals, flavored yogurts, and salad dressings. They are also common in oral care products due to their dental benefits.

Types of Sugar Alcohol

There are seven sugar alcohols commonly used in food, beverage, and pharmaceutical products:

  • Xylitol

  • Sorbitol

  • Mannitol

  • Maltitol

  • Lactitol

  • Isomalt

  • Erythritol

Sugar alcohols have been used for decades in the United States. Mannitol was approved in 1950, and xylitol followed in 1960. People often turn to sugar alcohols to reduce their intake of regular sugar, which has been linked to health concerns like type 2 diabetes and high blood pressure.

Sugar Alcohol vs. Other Sweeteners

Sweeteners can be classified into several types:

  • Natural sweeteners (e.g., honey, maple syrup)

  • Artificial sweeteners (e.g., aspartame)

  • Novel sweeteners (e.g., stevia, monk fruit)

  • Sugar alcohols

Sugar alcohols differ from other sweeteners in several ways. While some are derived from natural sources, others are produced artificially. They are generally less sweet than sugar and other sweeteners. Unlike sugar, they have a low glycemic impact and do not cause a rapid spike in blood glucose.

One unique advantage of sugar alcohols is their dental benefit. Unlike natural sugars, they do not feed oral bacteria, which reduces the risk of tooth decay. Xylitol, in particular, helps lower mouth acidity and promote remineralization of the teeth.

Common Uses of Sugar Alcohol

Sugar alcohols serve various purposes in food and pharmaceutical applications:

  • In sugar-free foods and drinks, they provide sweetness with fewer calories.

  • In food manufacturing, they act as bulking agents, texture enhancers, and fat substitutes. For example, isomalt improves product stability, while maltitol gives a creamy texture.

  • In oral care, they are found in products like toothpaste and mouthwash to improve taste and texture while promoting dental health.

  • In medications and wellness products, sugar alcohols enhance flavor and moisture. Sorbitol can act as a mild laxative, while xylitol is used in lozenges and chewables for its cooling sensation.

Potential Benefits of Sugar Alcohol

Sugar alcohols offer several health benefits when consumed in moderation:

  • They have a minimal effect on blood sugar, making them suitable for people managing diabetes.

  • Compared to sugar, they have lower glycemic and insulinemic indices.

  • Xylitol promotes oral health by preventing bacterial adhesion, enhancing remineralization, and stimulating saliva production.

However, not all sugar-free foods are diabetes-friendly. Some may still contain carbohydrates that can impact blood glucose.

Risks and Concerns

All sugar alcohols are considered Generally Recognized as Safe (GRAS) by the U.S. FDA. However, consuming them in large amounts may lead to digestive issues like gas, bloating, and diarrhea. This happens because sugar alcohols are only partially absorbed in the small intestine and are fermented in the colon.

Some research has raised concerns about erythritol and xylitol possibly affecting platelet function, potentially increasing the risk of cardiovascular events. However, more human studies are needed to confirm this link.

Intake Limit and Tolerance

Not all sugar alcohols are equally well tolerated. While erythritol, xylitol, maltitol, and isomalt are generally safe up to 50 grams per day, sorbitol and mannitol may cause digestive issues at doses as low as 20 grams.

The FDA has not set an official Acceptable Daily Intake (ADI) for sugar alcohols, but the European Food Safety Authority (EFSA) has evaluated safe levels for some, such as erythritol. EFSA suggests that up to 0.5 grams per kilogram of body weight per day is unlikely to cause side effects.

To understand your intake, check product labels for sugar alcohol content. Some manufacturers include this information voluntarily.

A Quick Review

Sugar alcohols are sweeteners found in many sugar-free and reduced-sugar products. They offer fewer calories than sugar, have minimal effects on blood sugar, and support oral health. However, consuming them in large amounts can cause digestive discomfort, and more research is needed on their long-term cardiovascular effects.

If you're managing diabetes or looking for healthier sweetener alternatives, sugar alcohols can be a useful option—just remember to consume them in moderation.