What's the difference between sugar and sugar alcohol? They sound similar, but they are very different! Today we are going to explore these two sweet things.
You know sugar is in a lot of desserts like cookies and cakes. But sugar alcohols are a bit different - they are artificial sweeteners used in sugar-free gum and some health foods.
Which is a better choice for our snacks and treats?
What is the Difference Between Sugar and Sugar Alcohol?
Sugar and sugar alcohols are absorbed in different ways in the body. Sugar is a simple carb that provides calories and raises blood sugar levels. Sugar alcohol is a sugar substitute that is lower in calories and has a minimal impact on blood sugar levels.
What is Sugar?
When we think of sugar, we think of granulated white sugar or table sugar. Sugar also known as sucrose, is a carbohydrate that provides energy to the body. Familiar sources of sugar include table sugar, corn syrup, and high-fructose corn syrup. Manufacturers use them in processed foods, baked goods, and sugary beverages.
We love sugar because it satisfies our sweet-tooth. As sweet as it is, sugar only provides empty calories. It contains no essential nutrients.
Eating lots of sugar can lead to many different problems. It can cause weight gain, tooth decay, blood sugar spikes, and a higher risk of heart disease. 1
It's a good idea to limit foods high in added sugars and opt for whole foods instead. Foods like fresh fruits provide natural sugars with essential vitamins, minerals, and fiber.
What are the Pros and Cons of Sugar?
There are some nice things about sugar and also some not so nice things. Let's take a look.
Pros
- Natural sugar provides energy to the body.
- Sugar is natural and the body metabolizes it easily.
Cons
- Sugar is made from plants like sugar cane and beets. But the end product doesn't have any nutrition value.
- Overeating sugar drives the urge to eat more sugary food leading to overeating and weight gain. 2
- Overeating sugar can lead to other health issues like diabetes or heart problems. 3
What Exactly are Sugar Alcohols?
Sugar alcohols are sugar alternatives that the food and beverage industry uses to sweeten their products. Some can are in fruits and vegetables, but most are produced using chemical processes. They give foods and drinks a sweet taste using less product.
Sugar alcohols have less calories than regular sugar. So people looking to reduce calorie intake might find them helpful. When eaten, sugar alcohols are absorbed by the small intestine at a slower rate. Compared to natural sugar, it has a minimal impact on blood glucose levels. 4 This fact makes them suitable for diabetics.
What are the Different Types of Sugar Alcohols?
There are different types of sugar alcohols used as sweeteners. Some common sugar alcohols are xylitol, sorbitol, mannitol, maltitol, and erythritol.
Each type of sugar alcohol has a different calorie content and effect on blood sugar levels. These sugar alcohols are in sugar-free gum, candy, and cough syrups.
Xylitol
- Xylitol is a sugar alcohol that is in certain fruits and vegetables. This type of alcohol has fewer calories than regular sugar, making it suitable for weight management. Xylitol used in toothpaste, is also known for its dental health benefits since it does not promote tooth decay.
Sorbitol
- Sorbitol is another sugar alcohol found in fruits. It has less calories than regular sugar and is used in various food products. Possible side effects include a laxative effect and can lead to indigestion.
Mannitol
- Mannitol is derived from mannose, which is in olives, asparagus, and pears. It is a sweetener in sugar-free products but can also have a laxative effect if we overeat of it.
Maltitol
- Maltitol is used in sugar-free cereals, gum, and other food products. It has less calories than regular sugar and can be suitable for people who watch their carb intake. Overeating maltitol can lead to digestive issues, including bloating and diarrhea.
What are the Pros and Cons of Sugar Alcohols?
Sugar alcohols are an alternative to regular sugar but they also have their own set of pros and cons.
Pros
- Sugar alcohols have only a fraction of the calories in natural sugar. This is good for people trying to manage their weight.
- They don't cause the same effect on blood sugar that natural sugar does. So people who are insulin resistant like diabetics, might be able to use them.
- They don't promote tooth decay the way natural sugars do.
Cons
- Overeating sugar alcohol can drive the urge to eat more sweet things causing weight gain issues.
- Eating too much sugar alcohol can cause digestive problems and discomfort. 5 Some may have a laxative effect.
- Overeating can still impact blood sugar negatively though it takes more than natural sugar.
Erythritol Is What Exactly?
Erythritol is another sugar alcohol commonly used as a sweetener in various sugar-less products. It occurs naturally in some fruits like watermelon and grapes but is generally produced commercially from glucose through fermentation.
One of the main advantages of erythritol is that it has minimal calories and does not raise blood sugar levels the way natural sugar does. It is an option for people who have diabetes.
There are some drawbacks however and I would avoid erythritol if possible.
How Harmful is Erythritol?
In earlier studies erythritol type sugar alcohol had been seen as generally safe for people.
That being said, recent research has linked erythritol to blood clotting and an increased risk of heart attack or stroke.6 Although further studies are needed, I would avoid erythritol.
How Does Sugar Affect Our Body?
When we eat sugar, it's broken down into glucose. Glucose enters the bloodstream and then raises blood glucose levels. This triggers the insulin release, a hormone that regulates blood sugar levels.
High sugar intake results in insulin spikes, leading to insulin resistance. Insulin resistance has been linked to an increased risk of type 2 diabetes. An excess of sugar in the diet also contributes to weight gain, as excess glucose becomes fat.
Sugar also affects the brain by causing the release of dopamine. Dopamine is a neurotransmitter that triggers pleasure and reward. This can lead to overeating sugary foods and a higher risk of metabolic problems.
Long-Term Effects of Sugar Consumption
Prolonged high sugar consumption can have serious long-term effects on our health. This includes increased risk of inflammation, high blood pressure, and unhealthy lipid levels. These are all symptoms of heart disease.
Too much constant sugar consumption can lead to type 2 diabetes. Overeating sugar also leads to obesity. Extra calories with little satiety, leads to overeating. Too much weight gain can lead to other health issues like joint pain, sleep apnea, and a higher risk of cancer. Long-term sugar abuse contributes to fatty liver disease.
How Do Sugar Alcohols Affect Our Body?
Unlike regular sugar, sugar alcohols are only partially absorbed by the small intestine. The result is fewer calories absorbed by the body. This is good for weight management.
Sugar alcohols don't promote tooth decay or contribute to dental health issues. This makes them a better choice for oral health.
Sugar alcohols are though to be better for people with diabetes because they have little effect on insulin. Sugar alcohols are common substitutes in sugar-free products.
Long-Term Effects of Sugar Alcohol Consumption
Regular consumption of sugar alcohols can support weight management. However, sugar alcohols are not zero calorie they are low calorie. Because they are sweet they can still drive us too over eat. Moderation is a vital part of any weight loss goal.
Some sugar alcohols, like xylitol, have been shown to have dental health benefits because they don't lead to tooth decay.
When used in moderation, sugar alcohols have a reduced effect on blood glucose levels compared to regular sugar.
Nutritional Differences: Sugar v Sugar Alcohol
| Sugar | Sugar Alcohol |
| Provides energy | Doesn't provide energy but has lower calories and can help with weight management |
| May promote tooth decay | Won't promote tooth decay |
| Too much can spike blood sugar | It takes much more to spike blood sugar |
Identifying Sugar and Sugar Alcohols in Food Labels
It's important to know that sugar alcohols can be listed under various names on food labels. Let's familiarize ourselves with some of these alternative names. As an example xylitol, erythritol, and sorbitol can be listed under total carb content.
Also, food labels may use other names for sugar, such as corn syrup in various products.
Knowing hidden sugar and sugar alcohol names on food labels will help you make better choices.
Are Sugar Alcohols Better Than Sugar?
Whether sugar alcohols are better than regular sugar depends on personal health goals.
Sugar alcohols have fewer calories, do not cause tooth decay, and have a lower glycemic index.
Sugar provides energy and occurs naturally in whole foods.
When I consider this I have just a few rules that work for me. One of those rules, is to keep as close to natural as possible. History has shown that we often have no idea what the effects of man-made ingredients really are. Sometimes not until many years later. One relevant example is erythritol. More research is needed, but it shows how safe can become unsafe as more study is done.
In the decision of Sugar v. Sugar Alcohols, whatever we decide the key to success and good outcomes is moderation and self-discipline. Sweetness whether natural or man-made can lead overeating, weight gain, and adverse health outcomes. Being informed and intentional about what we eat is the best way to make every day better!
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