What Are Sugar Alcohols?
What Are Sugar Alcohols?
When people hear the term sugar alcohol, there is often immediate confusion or, in some instances, alarm. So, I first need to reassure people that this is not the type of alcohol found in beer, wine, or distilled spirits. Sugar alcohols are not alcoholic substances and do not have the same effects as alcohol. Anyone who avoids alcohol for personal, religious, or medical reasons does not need to avoid sugar alcohols for that reason alone.
So, what are they then? Sugar alcohols are a type of carbohydrate that provides a sweet taste with fewer calories than sugar. Traditional sugars and most carbohydrates provide four calories per gram. Sugar alcohols provide about two calories per gram. They also do not contribute to tooth decay, which is why they are commonly used in oral health products such as sugar-free chewing gum, toothpaste, and mouthwash (keeping in mind that we are not meant to swallow or “eat” these products but only use them for oral care and spit them out).
Because of these characteristics, sugar alcohols are widely used in food and beverage products marketed as sugar-free or reduced sugar.
Where Are Sugar Alcohols Found?
Sugar alcohols show up in more places than most people realize.
As I mentioned, they are commonly found in toothpaste and mouthwash because they do not contribute to cavities. They are also used in chewing gum, especially in sugarless products. If you look closely at the package, you will notice that sugarless does not mean calorie-free. Sugar alcohols still provide calories, just fewer than sugar.
You will also find sugar alcohols in many “sugar-free” candies, chocolates, baked goods, protein bars, and meal replacement products. These foods are often marketed to people with diabetes because sugar alcohols do not raise blood glucose levels the same way sugar does however, more and more I see they are also marketed as being low in “net carbs” or low glycemic and targeting the “keto” crowd – who for some reason despite claim low carb lifestyle still have a make carb mimicking foods. Like, if you’re going to go low-carb, why do you still need to have low-carb pancakes, low-carb brownies, etc.?
Read more: What Are Net Carbs and Do They Actually Matter?
Okay, back to the products with sugar alcohols, marketing to those with diabetes, because this is important. Sugar alcohols can affect blood sugar to varying degrees, depending on the type and the amount consumed. They are not completely without impact, but they generally cause a smaller rise compared to sugar. So while there is some impact, it is generally much less than that of regular sugar. For example, take a box of chocolates – having a couple will certainly increase someone’s blood sugar, but having a couple of the “sugar-free” ones, just a couple, the blood sugar will not go up as much, and in theory, the person with diabetes can still enjoy those chocolates with less concern.
However, I must say that I am more of a purist or in the mindset of let's just go with the real deal and figure out how to fit it in with the overall eating pattern. But I usually leave that up to the individuals when I work with them.
Common Types of Sugar Alcohols
Sugar alcohols are easy to spot once you know what to look for. Common ones include:
Erythritol
Maltitol
Mannitol
Sorbitol
Xylitol
Isomalt
If a food contains sugar alcohols, they will appear on the ingredients list. It’s required, but so is anything in the product. They should also be listed on the Nutrition Facts panel under total carbohydrates as sugar alcohols. If sugar alcohols are present, that information must be listed on the Nutrition Facts – if it isn’t there, there is no line item for them.
Any food that claims to be sugar-free but still tastes sweet is worth a second look.
Why Sugar Alcohols Are Used
Sugar alcohols serve a specific purpose in food products. They provide sweetness with fewer calories and less impact on blood glucose. They also help improve texture and mouthfeel in foods where nonnutritive sweeteners alone would not work well.
Stevia is a good example. On its own, stevia has a very strong aftertaste that many people find unpleasant. To improve flavor, manufacturers often combine stevia with sugar alcohols. This is why many stevia products contain erythritol or other sugar alcohols. Many, not all. Again, take another look.
This combination catches people off guard more often than you might expect. Even when intentionally avoiding sugar alcohols, it is easy to miss them if you are not checking labels carefully. I learned this when I bought a container of monk fruit, had one teaspoon, and learned the hard way that I should have taken a closer look. The ingredients were erythritol, chicory root fiber, and monk fruit extract. Way more than I expected. Why was this a big deal? Well, I’ll tell you why…
The Not So Fun Side of Sugar Alcohols
Sugar alcohols are lower in calories partly because they are not well absorbed in the small intestine. The small intestine is where most nutrient absorption takes place. When something is not absorbed well, it moves through the digestive system more quickly. Like, seriously fast.
That can lead to problems.
For some people, consuming sugar alcohols can cause gas, bloating, abdominal discomfort, and diarrhea. This is often described as a laxative-like effect. Many products containing sugar alcohols include a warning for this reason.
Tolerance varies widely. One person may experience symptoms after a single packet of a sweetener (or that single teaspoon I mentioned). Another may consume large amounts without noticing. There is no universal threshold. And, I’ve found that even though people may have these side effects, they may not realize it is from the sugar alcohols and attribute it to something else.
Years ago, I consumed a meal-replacement shake out of convenience, and boy, that became a memorable lesson. A full can contains enough sugar alcohol to cause significant gastrointestinal distress. At least for some of us. I felt terrible for the rest of the day. And that was the last time I used that product. The experience was not unique.
If you have ever read the infamous reviews of sugar-free gummy bear candies online, you already know how dramatic these effects can be. They are humorous to read but very real for the people experiencing them.
I was recently on a call with someone who wanted to do more low-sugar baking for her community. We discussed the various things she could do and the potential outcomes. While she could bake with some of the sugar alcohols (one option), I told her that some people may have these outcomes and think she gave them food poisoning.
Sugar Alcohols and Pets
For dog owners, sugar alcohols deserve extra attention. Xylitol is highly toxic to dogs and can cause serious health issues even in small amounts. This includes foods, gum, toothpaste, and other products that may be left within reach.
Because of this risk, many pet owners need to choose dog-specific toothpaste and be cautious about bringing products containing xylitol into the home.
I have a deaf (from birth) and half-blind (he has some congenital risk factors) dog, but his sense of smell is amazing even for a dog. He will find anything edible, so xylitol does not enter my house
Should Sugar Alcohols Be Avoided?
Sugar alcohols are not inherently bad. For some people, they are a useful tool. They can reduce added sugar intake, help manage blood glucose, and support dental health. I mean, even with sensitivities, toothpaste, mouthwash, and gum can be fine. Again, we aren’t eating or ingesting those products.
For others, they cause digestive issues that make them more trouble than they are worth.
The key is awareness. If you notice bloating, gas, or changes in bowel habits, sugar alcohols could be a culprit, and it would be good to check if you are consuming them. Checking ingredient lists can provide clarity quickly.
As always, nutrition does not need to be all-or-nothing. Sugar alcohols do not need to be eliminated across the board, but they also should not be assumed to be harmless for everyone.
As with most things in nutrition, context matters. Knowing what you are consuming and how your body responds is far more useful than following blanket rules.
Related blogs in this series:
Carbohydrates vs Sugar: What’s the Difference and Why It Matters
The Six Essential Nutrients Explained: A Foundational Guide to Nutrition
What Are Carbohydrates? Fiber, Starch, and Sugar Explained
Fiber 101: Soluble, Insoluble, Functional Fiber, and Resistant Starch
What Are the Names of Added Sugars?
“Detoxing” From Sugar and the Idea of Sugar Addiction
Low-Carb and No-Carb Diets: What They Get Right and What They Miss
Real World Nutrition Refreshed: I am revitalizing and updating my blog archive and re-publishing it. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of thisblog was initially posted on October 20, 2022, and has been updated here.
