Sugar Alcohols

Sugar alcohols are chemically alcohols, but are derived from sugar molecules. They include sorbitol, mannitol, xylitol, lactitol, maltitol, and others. They vary in their sweetness, ranging from about half as sweet as sugar to about as sweet.

Sugar alcohols, or polyols, may be used in place of sugar by most people on a low-carbohydrate diet or who have diabetes. Polyols are slowly and incompletely absorbed from the small intestine into the blood. Absorbed polyols are converted to energy by processes that require little or no insulin. Some of the polyol that is not absorbed into the blood is broken down into fatty acids in the large intestine.

Since they are incompletely absorbed by the intestine, over-consumption may produce a laxative effect in some people. They are often used in "sugar free" candies and syrups. They have about half to three-fourths as many calories as sugar. They also do not promote tooth decay.

Although they are much preferable to sugar, low-carb dieters may still wish to avoid them because some people report that sugar alcohols act as "trigger foods," causing carb cravings or binges.

The table below provides a summary of each of the different sugar alcohols currently used in the U.S. as ingredients in food products. Nutrition labels include them as either "Sugar Alcohols" or as the individual name if there is only one used in the ingredients. They are also included in the "Total Carbohydrate" count. The names of individual sugar alcohols are listed in the ingredients on food products.

Erythritol	Erythritol is a white crystalline powder that is odorless, with a clean sweet taste that is similar to sucrose. It is approximately 70% as sweet as sucrose and flows easily due to its non-hygroscopic character. Like other polyols, erythritol does not promote tooth decay and is safe for people with diabetes. However, erythritol’s caloric value of 0.2 calories per gram and high digestive tolerance distinguishes it from some other polyols. It has approximately 7 to 13% the calories of other polyols and 5% the calories of sucrose. Because erythritol is rapidly absorbed in the small intestine and rapidly eliminated by the body within 24 hours, laxative side effects sometimes associated with excessive polyol consumption are unlikely when consuming erythritol containing foods.
Hydrogenated Starch Hydrolysates	A mixture of sorbitol, maltitol and hydrogenated oligosaccharides. Depending on the type of HSH desired the maltitol and sorbitol content can be varied, the sweetness of HSH therefore varies from 25 to 50 percent that of sucrose. Suitable for a wide variety of confectionery. Also known as maltitol syrup and hydrogenated glucose syrup. FDA allows the use of a caloric value of 3.0 calories per gram. Permitted for use in many countries, including the U.S.
Isomalt	A disaccharide polyol, approximately 45-65 percent as sweet as sucrose. Can be used in candies, gums, ice cream, jams and jellies, fillings and frostings, beverages and baked products. As a sweetener/bulking agent, it has no off-flavors and works well in combination with other sweeteners. FDA allows the use of a caloric value of 2.0 calories per gram. Permitted for use in many countries, including the U.S.
Lactitol	Sweet-tasting disaccharide polyol derived from lactose. Provides bulk and texture of sucrose with half the calories. Thirty to 40 percent as sweet as sucrose. Potential applications include: baked goods, chewing gum, confections and frostings, frozen dairy desserts and mixes, candy, jams and jellies. FDA allows the use of a caloric value of 2.0 calories per gram. Approved in many countries, including the U.S.
Maltitol	A disaccharide polyol produced by the hydrogenation of maltose. It occurs widely in nature (e.g., in chicory and roasted malt). About 0.9 times as sweet as sucrose with similar sweetness and body. Suitable for many kinds of confectionery, particularly good for candy coating. FDA allows the use of a caloric value of 2.1 calories per gram. Permitted for use in many countries, including the U.S.
Mannitol	A monosaccharide polyol, approximately 0.7 times as sweet as sucrose. Used as a bulking agent in powdered foods and as a dusting agent for chewing gum. Excessive consumption (more than 20 g/day) may have a laxative effect. FDA allows the use of a caloric value of 1.6 calories per gram. Permitted for use in many countries, including the U.S.
Sorbitol	A monosaccharide polyol approximately 0.5-0.7 times as sweet as sucrose. Used in special dietary foods including candies and gums. Excessive consumption (more than 50-80 g/day) may have a laxative effect. FDA allows the use of a caloric value of 2.6 calories per gram. Permitted for use in many countries, including the U.S.
Xylitol	A monosaccharide polyol derived from fruits and vegetables (e.g., lettuce, carrots, strawberries) and from plants and fibrous vegetation. Same sweetness, bulk and caloric value as sucrose. Used in chewing gums, foods such as gum drops and hard candy, and in pharmaceuticals and oral health products. FDA allows the use of a caloric value of 2.4 calories per gram. Permitted for use in many countries, including the U.S.

The information on this page is used with permission from the Calorie Control Council.

Sugar alcohols make it possible for many people to stay on a low-carb diet without cheating. Other dieters believe that they stimulate cravings. It's an individual choice. But keep in mind, most sugar alcohols will give most people gastric distress if consumed in excess.

Here's a short ditty that may drive home the point:

Ode to Sugar Alcohols

If sweets are the bane of you diet
And sugar causes insulin to spike
There's a substitute, and I think you should try it
Especially if sweet chocolates you like.

Sugar alcohols are the saviors of pleasure
Because they don't count as carbs, don't you see?
You can eat them at your own leisure,
Just be sure you have the bathroom door key.
-by Jerry Wilson

Learn about what food is good for you. Stay away from fast food and make some delicious low fat recipes! Get more information on low carb diets and see if the whole low carb thing is for you.