In the inevitable debate over what to eat these days, few comparisons have struck such a chord as that between sugar and sugar alcohols. Sugar alcohols tend to get a good rap because they have fewer calories. They’ve taken advantage of this in many products that are touted as diabetes-friendly or sugar-free. Look out for these substitutes as well: xylitol, maltitol, sorbitol, isomalt, lactitol, and mannitol. Each one holds distinct benefits for consumers looking to reduce sugar intake.
In fact, the U.S. Centers for Disease Control and Prevention (CDC) recently called for a reduction in added sugar consumption. They advise limiting it to less than 10% of your daily calories. With high intake linked to weight gain and chronic conditions such as diabetes and heart disease, many individuals are turning to sugar alcohols as a viable alternative. This article unpacks the various facets of sugar alcohols. It looks closely at their pros, cons, and how they measure up against regular sugar.
Understanding Sugar Alcohols
Sugar alcohols are an interesting group of special carbohydrates that have a chemical structure like both sugars and alcohol. In fact, they are widely used as caloric sweeteners in foods, including those marketed for people with diabetes.
Xylitol is one of the seven principal sugar alcohols. It’s notable among stevia extract products largely because its sweetness level more closely approximates that of table sugar. Other important ones are maltitol, sorbitol, isomalt, lactitol and mannitol. Every sugar alcohol has its own distinct flavor properties and level of sweetness. This biodiversity combined with their hardiness makes them perfect candidates for an incredibly diverse number of culinary uses.
The biggest thing that makes sugar alcohols special is the lower amount of calories that they contain. In comparison, regular sugar crams roughly four calories per gram of sugar on your plate. Your body almost completely absorbs sugar alcohols. This translates to them providing far fewer calories—which is great news for people trying to eat fewer calories.
Health Benefits and Considerations
Sugar alcohols are especially attractive to people with diabetes or those trying to eat a more nutritious diet. Their lower glycemic index means they have a less pronounced effect on blood sugar levels than regular sugars. We see these messages all around us as more and more products are labeled “sugar-free” or “diabetes-friendly.” These sweeteners allow manufacturers to provide consumers with the sweetness they crave, without the trigger blood glucose spikes.
Besides their lower caloric impact, sugar alcohols can deliver some level of dental health benefits. Xylitol works to help stop the growth of bad bacteria in the mouth. This simple, yet powerful action prevents cavities before they start. This property makes it a desirable ingredient in sugar-free gum and other oral health products.
It’s certainly important for consumers to be informed about the possible gastrointestinal effects that could come with sugar alcohol intake. Others would suffer digestive upset if they were to consume such massive quantities because they are poorly absorbed. Symptoms can include bloating, gas, and diarrhea. Therefore, moderation should be exercised when introducing these sweeteners into your diet.
The Role of Sugar in Diet
Real sugar, mostly from types commonly known in the U.S. diet such as sucrose (table sugar), is a major player in the lifestyles of most consumers today. It exists in two primary forms: monosaccharides and disaccharides. Monosaccharides are the individual sugar units and disaccharides are two monosaccharide units bonded together.
Honey should be considered a minimally processed natural source of sugars with approximately 75% monosaccharides and 15% disaccharides. This musical piece intends to show how complex sugar really is and how multifaceted it can be in nature. Quick energizer Sugar is one of the fastest sources of energy, since it’s absorbed quickly by your body. Overeating it, in excess, can contribute to dangerous health outcomes, such as obesity and chronic illness.
The CDC’s recommendation to no more than 10% of calories from added sugars provides a positive, attainable target for reaching and sustaining good health. Knowledge about these key differences between traditional sugars and alternatives such as sugar alcohols are what empowers consumers. That knowledge allows them to make better-informed decisions about their diets.
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