What You Should Know About Sugar Alcohols

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Pick up a carton of No Sugar Added ice cream or your favorite brand of sugar-free gum and take a gander at the ingredients.  You may be surprised to find that they are sweetened or partially sweetened with substances whose names end in -ol, such as manitol, sorbitol or xylitol.

These are sugar alcohols—not as calorie dense as sugar, but not calorie-free like the sugar substitutes Equal® and Sweet and Low®. As with any sweetener on the market, from sugar to substitutes, you can choose to add sugar alcohols into your diet. To make sure that decision is the right one for you and your habits, here is a Sugar Alcohol Fact Sheet.

Sugar alcohols are a type of carbohydrate whose chemical structure resembles a cross between a sugar molecule and an alcohol molecule. Called polyols, they are either derived from plant products like fruits, or are synthesized in a lab.

They won’t get you intoxicated (they’re not that kind of alcohol), and they don’t pack as much of a punch as normal sugars (their power to raise blood glucose is only half that of sugar.)

Sugar alcohols contain two calories per gram compared to plain sugar’s four calories per gram.

On a food label, you can find sugar alcohols listed on both the ingredient panel and on the Nutrition Facts Panel under the sugar line.

If you are counting your carbohydrates as your meal planning method, you can subtract ½ of the sugar alcohol content from the Total Carbohydrate.

Here’s an example:

On this label, you can find the amount of countable carbohydrate by subtracting all of the grams of fiber and half the grams of sugar alcohol from the Total Carbohydrate listed. Here, that would be 9 grams (Total Carbohydrate) – 2 grams (Fiber) – 1.5 grams  (1/2 of the sugar alcohol total) = 5.5 grams.

Sugar alcohols aren’t harmful, but consuming too much can sometimes have a rather unpleasant laxative side effect.

To use sugar or one of the substitutes is wholly a personal decision. Most of the foods containing sugar alcohols aren’t the things you’d find included in the daily plate. They are your extras, your treats, your desserts and snacks.

And remember – no matter how your treat is sweetened, make sure to account for the carbs!

8 Responses to What You Should Know About Sugar Alcohols

  1. Stephen T says:

    Hey thought this was a great post. Sugar alcohols are probably one of the last things you are thinking about when it comes to food labels. With diabetes, you do have to be careful about what you’re eating. Hopefully the current diabetes clinical research will soon provide an even better treatment. In the meantime, posts like these are very beneficial.

  2. John Sholly says:

    i read that sugar alcohols consume a very high amount of the body’s insulin that would be used to digest sugar. Thus, it decreases the amount of insulin available to convert sugars from fruit /milk … etc and defeats the very purpose of using -ol substitutes. Is this true ?

  3. Katie says:

    I avoid all foods, including sugar free candy, that contain sugar alcohols due to unpleasant gastrointestinal effect. It is not worth it!

  4. Catherine Sullivan says:

    Beware those of you who are lactose intolerant BLue Bunny brand has extra lactose..

  5. Marry White says:

    I really like this post because it because it is very similar to my experience in college Thanks a lot for sharing. Great post!

  6. Online Games says:

    It’s a great pleasure reading your post.It’s full of information I am looking for and I love to post a comment that “The content of your post is awesome” Great work!

  7. AvailFlorida says:

    Thank you for providing this great information on sugar alcohols. Not too long ago, I stumbled across this really great infographic which was based on the related topic of sugar consumption in the U.S. I had never known that some foods contained so much sugar. Even crazier is the amount of sugar the average American is consuming in a year! (It’s something like 150 lbs!). A recent trip to the grocery store really opened my eyes! I could not believe the sugar content of some foods, which are usually taken for granted. America’s sugar consumption has gotten a bit out of control!

    • Thank you for sharing this infographic, because this is a topic worth discussing nowadays. Incredibly, my girlfriend and I got into a discussion on the topic of sugar content the other day at the grocery store after we were both rather surprised by the sugar content in a fruit drink that she really likes to buy. I hope more people are able to see this diabetes infographic.

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