Sugar alcohols are sweeteners used as substitutes for sugar. They can be as sweet as sugar but contain fewer calories.
Consuming too much sugar alcohol can cause side effects, such as digestive issues and weight gain.
Sugar alcohols are naturally found in foods like fruits, honey, and milk. They are also made in factories by adding hydrogen to sugar or starch under heat and pressure.
Sugar alcohol does not contain alcohol like alcoholic drinks. It is called an alcohol chemically because it has a hydroxyl (–OH) group.
Xylitol, a sugar alcohol, is as sweet as sugar. Most other sugar alcohols are less sweet than sugar.
Sugar alcohols have fewer calories than sugar. This is because the human body does not digest sugar alcohols well.
Sugar alcohols are commonly used in sugar-free foods. You can find them in:
- Sugar-free or low-calorie beverages
- Baked goods
- Desserts
- Sweets
- Chewing gum
- Flavored jams
- Condiments
- Sugar-free yogurts
- Protein and energy bars
Types of Sugar Alcohols
Here are sugar alcohols commonly found in foods and drinks:
- Xylitol (as sweet as table sugar)
- Erythritol
- Maltitol
- Sorbitol
- Isomalt
- Lactitol
- Mannitol
- Hydrogenated starch hydrolysates
Sugar alcohols do more than sweeten foods. Manufacturers use sugar alcohols to improve texture, extend shelf life, create a cooling sensation in the mouth, add bulk, and prevent foods from drying out.
Sugar alcohols are considered safe if you eat them in moderation.
However, some people eat more than the acceptable daily intake (ADI). In this case, the ADI shows how much sugar alcohol you can eat each day without harming your health.
Eating too much sugar alcohol can cause side effects such as:
Laxative Effect
Sugar alcohol pulls water into the colon. This can cause a laxative effect, meaning it can stimulate a bowel movement. Sometimes, it can cause diarrhea.
Foods containing sorbitol or mannitol must include a warning that says, “Excess consumption may have a laxative effect.”
Some sugar alcohols, like erythritol, don’t cause as much of a laxative effect. But all sugar alcohols can cause a laxative effect if you take too much.
For most sugar alcohols, around 20 grams can cause digestive problems and a laxative effect. Some people tolerate sugar alcohols better than others.
Digestive Symptoms
The body doesn’t digest sugar alcohols well. Bacteria in the colon break them down and make gas. This can cause bloating, discomfort, abdominal pain, and gas.
People with irritable bowel disease (IBS) may be more sensitive to sugar alcohols. IBS is a digestive condition that causes stomach pain, bloating, and changes in bowel habits.
Erythritol is absorbed better than other sugar alcohols. This makes it less likely to cause digestive side effects when consumed in moderation.
Cardiovascular Risks
Limited evidence suggests sugar alcohol may increase cardiovascular risk.
A 2024 study found that consuming 30 grams of erythritol may raise certain blood markers linked to clotting risk. Blood clots can block blood flow and lead to heart attack and stroke. However, the study only included 10 people without chronic conditions, so the findings may not apply to everyone.
Higher intake of erythritol, mannitol, and sorbitol was linked to an increased risk of cardiovascular disease in people assigned female at birth.
More studies are needed to understand how sugar alcohols affect heart health over time.
Potential Weight Gain
Sugar alcohols have fewer calories than sugar. Some studies suggest that replacing sugar with sugar alcohols may help lower blood sugar levels.
Sugar alcohols are not calorie-free. They provide about 2-4 kcal per gram. There is limited evidence on how sugar alcohols affect weight loss.
Sugar alcohols may also negatively affect metabolism and body weight. More studies are needed to understand how sugar alcohols affect hunger, insulin, body weight, and body fat.
Toxicity to Dogs
Xylitol is poisonous to dogs. Dogs absorb xylitol differently than humans. When a dog eats xylitol, its blood sugar may first rise too high, then drop dangerously low. This can be life-threatening.
Call your vet if your dog eats anything with xylitol.
When a product has a sugar-related claim on the packaging, the nutrition facts label must list the sugar alcohol content. Sometimes it lists specific sugar alcohols, like sorbitol or xylitol, and other times it just says “sugar alcohols.”
Common sugar-related claims include:
- Keto-friendly
- Diabetes-friendly
- Sugar-free
- Reduced sugar
- Does not raise blood sugar
If a product doesn’t make a sugar-related claim, the sugar alcohol content doesn’t have to appear on the nutrition facts label. However, all products must list their ingredients. Ingredients are listed in order from most to least used.
