Sweeteners are everywhere—from sodas and pastries to chewing gum and protein bars. Among them, sugar and sugar alcohols are two of the most common. While both can satisfy your sweet tooth, they differ in how they affect your body. So, how do they compare, and which one is the better choice?

What Is Sugar?

Sugar is a type of carbohydrate that occurs naturally in fruits, dairy products, and honey. It’s also refined from sugar cane or sugar beets to produce what we commonly know as table sugar (sucrose).

There are two main types of sugar:

  • Monosaccharides: These are single sugar molecules such as glucose, fructose, and galactose.

  • Disaccharides: These contain two sugar molecules. Sucrose, for example, is made of glucose and fructose, while lactose (in milk) combines glucose and galactose.

Sugar is often added to foods and drinks for sweetness, preservation, and texture. However, consuming large amounts of added sugar is linked to weight gain and chronic diseases.

What Is Sugar Alcohol?

Sugar alcohols, despite the name, are not alcoholic and do not contain ethanol. They are naturally found in small amounts in some fruits and vegetables but are typically manufactured for use in food products.

Common types include:

  • Xylitol

  • Erythritol

  • Maltitol

  • Sorbitol

  • Isomalt

  • Mannitol

  • Lactitol

Sugar alcohols are widely used in sugar-free, low-carb, and diabetic-friendly products such as chewing gum, candy, baked goods, and even toothpaste and mouthwash.

Key Differences Between Sugar and Sugar Alcohol

  • Digestion and absorption:
    Sugar is quickly and fully absorbed in the small intestine. Sugar alcohols, on the other hand, are only partially absorbed. The rest travels to the colon, where it’s fermented by bacteria—often producing gas and potentially causing bloating or a laxative effect when consumed in large amounts.

  • Calories:
    Regular sugar contains 4 calories per gram, while sugar alcohols provide fewer calories (typically between 0.2 to 3 per gram) because they are not completely absorbed by the body.

  • Taste:
    Some sugar alcohols have a clean, sweet taste like sugar, but others may leave a cooling sensation or a mild aftertaste. This is why they’re often used in sugar-free mints and gums.

  • Sweetness:
    Xylitol is the only sugar alcohol that is as sweet as regular sugar. Most others are less sweet, meaning larger amounts may be needed to match the same sweetness level.

  • Usage in food:
    Sugar is the standard sweetener in most traditional products. Sugar alcohols are more commonly used in sugar-free, low-carb, or diabetic-friendly foods and beverages.

  • Oral health:
    Sugar alcohols like xylitol and sorbitol are frequently added to dental products (toothpaste, gum, mouthwash) because they can help reduce the growth of bacteria that cause cavities.

Sugar is fully absorbed by the small intestine, while sugar alcohols are only partially absorbed. The unabsorbed portion may ferment in the colon, which can lead to bloating or laxative effects.

Similarities Between Sugar and Sugar Alcohol

Despite their differences, both sugar and sugar alcohols:

  • Occur naturally in small amounts in fruits and vegetables.

  • Are processed for use in commercial food products.

  • Can cause health problems when consumed in excess:

    • Too much sugar is linked to obesity, heart disease, and type 2 diabetes.

    • Too much sugar alcohol may cause gastrointestinal issues such as bloating and diarrhea.

Which Is Healthier?

For people with diabetes or those trying to reduce calorie intake, sugar alcohols may be a better choice because they have a lower glycemic index and don’t spike blood sugar.

However, moderation is key:

  • Sugar alcohols aren’t calorie-free and may cause digestive distress when consumed in large quantities.

  • Some sugar-free foods may still be high in carbs or unhealthy fats.

More research is needed to determine the long-term health effects of high sugar alcohol consumption. While they offer benefits over sugar, they are not a perfect solution.

Risks and Considerations

  • Sugar in excess contributes to weight gain, insulin resistance, and dental issues.

  • Sugar alcohols, although lower in calories, can cause digestive symptoms like gas, cramps, or diarrhea, especially in sensitive individuals.

  • Some studies suggest high intake of certain sugar substitutes may be linked to metabolic or cardiovascular concerns, though more evidence is needed.

A Quick Summary

  • Sugar provides energy but contributes to spikes in blood sugar and may lead to chronic conditions if overconsumed.

  • Sugar alcohols offer a lower-calorie alternative with fewer blood sugar effects but may cause digestive issues in large amounts.

  • Neither is perfect—moderation is essential.

If you’re managing diabetes, trying to lose weight, or reducing sugar intake, sugar alcohols can be a helpful alternative—but always read food labels and talk to a healthcare provider if you’re unsure.