Sugar Free is not an All You Can Eat Buffet

What are sugar alcohols?

Sugar alcohols are found in foods that boast to be sugar free, low carbohydrate, or have no carbohydrates. This is very misleading because sugar alcohols, also known as polyols, are neither sugar nor alcohol and come from plant products such as fruits and berries. It is not a requirement that sugar alcohols are listed in the total carb count, so the actual carb count may be much higher than listed.

For any of you watching your sugar or carbohydrate intake these foods may appear to be heaven sent and eaten in moderation can be beneficial. It is certainly a better choice to eat a candy bar with sugar alcohols than the half gallon of ice cream in your freezer. It is important to remember that even though these foods contain about half the calories and carbohydrates as foods with regular sugar, it still counts in your total intake for the day.

Xylitol is often used in sugarless gums and mints because it will not cause the loss of teeth; it has been proven to actually inhibit the growth of oral bacteria. This will help to keep both you and your dentist smiling.

For companies that commercially produced cakes and cookies the benefits are sugar alcohols provide a sweet flavor, adds texture to foods, and retains moisture.

Sugar alcohols do not change blood glucose levels as dramatically; this is a plus for those of you restricting your sugar intake. Please remember these foods should still be consumed in moderation.

What are some of the cautions?

Because the food can be labeled as sugar free, low carb or no carbs, it is easy to think of it as a free food. If you are anything like me you do not have to be hungry to eat and this leads to eating too much. Even eating small amounts some type 1 diabetics have reported a sugar rush. It has been shown that people eating large amounts have gained weight or in some it stalls the weight loss.

Consuming sugar alcohols in large amounts may cause moderate to severe gas pains, diarrhea, or a combination of the two. For me personally even eating small amounts can cause severe gas pains.

There are some consumer groups and diabetic associations that are putting pressure on the government to make it a legal requirement to include sugar alcohols in the total carb count on product labeling.

Until this happens read the list of ingredients and not just the front of the label. Sugar alcohols are listed as isomalt, hydrogenated starch hydrolysates (HSH) or any ingredient ending in tol. Just as with sugar the names are too many to list them all.

Category: Nutrition