While we can all get a sweet tooth every now and again, eating too much sugar can wreak havoc on your body. Some people try to circumvent this with sugar alternatives, and one that is making its mark on the health food market is sugar alcohol. Sugar alcohol is a sweetener alternative that promises all the sweetness, but with less calories and consequences than regular sugar. However, is an option like this too good to be true? We asked Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and nutritionist in private practice, what the dangerous downsides of sugar alcohol is, and why you should consider avoiding it.
First of all, what exactly is sugar alcohol? “Sugar alcohols are a type of carbohydrate used as low-calorie sweeteners by the food industry.” It is important to note that they are not artificial sweeteners, which contain no calories. “While some people think they contain no calorie sweeteners, sugar alcohols are low calorie sweeteners and contain some calories. While they resemble the sweet taste of sugar, they don’t have the same negative effects of sugar, such as causing blood sugar fluctuations and dental cavities.”
One of the biggest places that sugar alcohol can negatively affect you is your stomach.“They’re low digestible carbs and not completely absorbed after you eat them. Instead, they go to your large intestine, where bacteria ferment them. Since they are not absorbed, they tend to cause GI issues and stomach aches in many people.” Young explains. If you find that sugar alcohol causes your stomach to be upset, you should look out for these words on ingredient labels, as they are other names for sugar alcohol—xylitol, erythritol, lactitol, mannitol, maltitol, and sorbitol. It is most commonly found in low calorie versions of sweet foods like ice cream, pudding, protein bars, and prepackaged smoothies.
While sugar alcohol can be a good alternative in small amounts, especially if you want to avoid the negative effects of regular sugar. However, when you weigh out the side effects of sugar alcohol, the real thing may not be so bad. “I’m not a big fan of sugar free substitutes or artificial sweeteners. I believe that practicing portion control and enjoying a small portion of the real thing is your best bet.” Instead of avoiding sweets altogether, enjoying them in small amounts may be a better protection from negative health effects than too much of the alternative.
