What is sugar alcohol and is it really healthier than regular sugar?

What is sugar alcohol?

Sugar alcohol is a type of sweetener that can be an alternative to sugar in general. Actually, sugar alcohol is neither sugar nor alcohol. How come? Sugar alcohols are carbohydrates whose chemical structure resembles sugar molecules and alcohol molecules.

So despite the name, sugar alcohol does not contain any ethanol, or compounds that get you drunk.

Some of these sugars are found naturally in fruits and vegetables. However, most of these are manufactured and processed from other sugars such as glucose in corn starch.

This sweetener looks like white crystals, like white sugar in general. Because this sugar has a chemical structure similar to sugar, it is also sweet. Unlike artificial sweeteners and low in calories, this type of sugar does contain fewer calories than regular sugar.

Various kinds of sugar alcohols

There are many sugar alcohols that are commonly used as sweeteners, but of all types differ in taste, calorie content, and effects on health.

1. Xylitol

Xylitol is the most common sugar alcohol. This sugar has a distinct mint flavor, and is a common ingredient in chewing gum, some candies, and oral care products such as toothpaste.

However, the sweetness remains the same as regular sugar, but has about 40 percent fewer calories. In addition, this type of sugar has a fairly good tolerance for digestive disorders even though it is consumed in large quantities.

2. Erythritol

Erythritol is considered to have excellent taste. Erythritol is processed by fermentation of glucose in corn starch. This sugar has 70 percent of the sweetness of regular sugar, but contains only 5 percent of the calories of regular sugar.

Erythritol doesn't have the same digestive side effects as most other sugar alcohols, because it doesn't reach the large intestine in very large quantities. Conversely, in the digestive system most (about 90 percent) is absorbed into the small intestine and then excreted unchanged in the urine.

3. Sorbitol

Sorbitol is claimed to have a soft and cold taste in the mouth. Sorbitol has the same 60 percent sweetness as regular sugar, with about 60 percent of the calories. This sugar is a common ingredient in labeled foods and beverages sugar free , including jams and candy.

Sorbitol has very little effect on blood sugar and insulin, but it can cause serious digestive upsets.

4. Maltitol

Maltitol is processed from maltose sugar, and it tastes very much like regular sugar. Maltitol is 90 percent sweetened to regular sugar, with almost half the calories.

However, these sweeteners can cause blood sugar spikes. If you have diabetes, it's best to watch out for “low-carb” sugar products sweetened with maltitol, and be sure to monitor your blood sugar.

Get to know the benefits of sugar alcohol

1. Does not result in spikes in blood sugar or insulin

The glycemic index is a measure of how quickly foods increase blood sugar levels. Eating a diet high on the glycemic index has been linked to obesity and other metabolic health disorders.

Most sugar alcohols have a negligible effect on blood sugar levels. The exception is maltitol, which has a glycemic index of 36. The level of glycemic index in maltitol is considered the highest among other sugar alcohol groups but this level is also still lower than sugar and refined carbohydrates.

For people with metabolic syndrome, prediabetes or diabetes, sugar alcohols (except maltitol) can be considered an excellent alternative to sugar substitutes.

2. Maintain healthy teeth

Tooth decay is a side effect of excess sugar consumption. Sugar feeds certain bacteria in the mouth, which multiply and produce acids that erode the protective coating on teeth.

Conversely, sugar alcohols like xylitol, erythritol, and sorbitol can actually protect you from tooth decay. That's one of the main reasons why sugar alcohol is so popular in chewing gum and toothpaste products.

Xylitol is well known for its beneficial effects on dental health. The "bad" bacteria in the mouth actually feed on xylitol, but they can't metabolize it, which ends up clogging the bacteria's metabolic processes and inhibiting their growth.

3. Other health benefits

In addition, this sugar also has a number of beneficial health benefits, namely:

Prebiotics. Rubbing alcohol can feed the "good" bacteria in the gut because it has a prebiotic effect like dietary fiber.
Bone health. Many animal studies have shown that xylitol can increase bone mass and bone mineral content, which may help protect bones from osteoporosis.
Skin health. Collagen is the major structural protein in skin and connective tissue. Animal studies have shown that xylitol can increase collagen production.