Nutrition labels are getting harder and harder to read as we have so many additives and ingredients. First we were told to count calories, then look at fiber, carbs, proteins fats, and now trans fats, “net carbs”, and more now “sugar alcohols”. Sugar Alcohols are naturally-occurring in fruits and vegetables, but can also be commercially produced from sucrose, glucose, and other similar carbohydrates. We are all, most likely, very familiar with “sugar alcohols” as we are looking for those sugar substitutes and low calorie alternatives.
For a person following a strict diet, sugar alcohols can be a god send. They are something that definitely allows us to maintain sanity but should also be used within moderation! Sugar alcohols contain less calories (1.5 – 3 calories per gram) than sugar (4 calories per gram). They not only add that little bit of sweetness we all miss, without the dense calories but they do not cause tooth decay because they aren’t acted upon by bacteria in our mouths.
One of the main reasons that sugar alcohols have become so prevalent is that they don’t affect blood glucose levels in the same way that sugar does. They don’t cause a spike in blood sugar because once they are absorbed, they are converted to energy by processes that require little or no insulin. Sounds pretty good right?!
The American Diabetes Association has published a guideline to estimate how much carbohydrate each serving provides. For a food that has more than 5 grams of sugar alcohols, subtract half of the grams of the sugar alcohol from the total carbohydrate count. The remaining grams of carbohydrates are the amount you should count in your meal plan.
For example, the nutritional facts for the protein supplement bar listed below show 12 grams of sugar alcohols and 20 total grams of carbohydrates.
* Total carbohydrates – (sugar alcohols/2) = grams of carbohydrates
* 20 – (12/6) = 14 grams of carbohydrates

sugar alcohols
Ingredients: Protein Blend (Whey Protein Hydrolysate, Milk Protein Isolate, Whey Protein Isolate), Chocolate Flavored Coating (Maltitol, Fractionated Palm Kernel Oil, Whey Protein Concentrate, Cocoa (processed with alkali), Calcium Carbonate, Natural Flavor, Soy Lecithin, Sucralose), hydrolyzed Gelatin, Glycerin, Cocoa (processed with alkali), Water, Chocolate Flavored Chips (Lactitol, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Vanilla, Acesulfame K), Maltitol Syrup, Natural and Artificial Flavor (contains caramel color), Calcium Carbonate, Peanut Flour, vitamin and Mineral Blend (Ascorbic Acid, Tricalcium Phosphate, d-Alpha Tocopheryl Acetate, Niacinamide, Zinc Oxide, Copper Gluconate, Calcium d-Pantothenate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Thiamin Monoitrate, Riboflavin, Folic Acid, Biotin, Potassium Iodide, Cyanocobalamin), Sucralose.
You can see that the sugar alcohol content (12 grams) is listed under “Total Carbohydrate”, and also that the individual sugar alcohols such as maltitol and maltitol syrup are reported in the ingredients. The manufacturer of this protein bar, as many do, chose to do so voluntarily. However if a product is labeled “sugar free” or “no added sugar”, the sugar alcohol count must be listed separately, and is most often under carbohydrates. Each sugar alcohol used will also be included in the product’s ingredient list.
Some of the more commonly used sugar alcohols are:
* Xylitol. Often found in chewing gum. It occurs naturally in fruit, vegetables, and some cereals. Xylitol has the same relative sweetness as sugar which means that equal amounts of each will provide the same sweetness. It is sometimes referred to as “wood sugar”.
* Erythritol. Often found in baked goods and beverages. It is about 60-70% as sweet as sugar. It does not cause gassiness, bloating, or a laxative effect, and is calorie-free.
Maltitol. Used in sugar free hard candy, chewing gum, chocolate-flavored desserts, various baked goods, and ice cream. It gives a creamy texture to food. It is derived from corn, or wheat or potato starch. Maltitol is 90 percent as sweet as sugar, and maltitol syrup is about 25 – 50%.
* sugar alcohols Mannitol. Occurs naturally in pineapples, olives, asparagus, sweet potatoes and carrots. It is extracted from seaweed for use in food manufacturing. It is derived from fructose. Mannitol has 50-70 percent of the relative sweetness of sugar. It stays in the intestines for a long time and often causes bloating and diarrhea.
* Sorbitol. Also used in sugar free gum and candy. It is found naturally in fruits and vegetables. It is manufactured from corn syrup. Sorbitol has only 50 percent of the relative sweetness of sugar. It has less of a tendency to cause diarrhea compared to mannitol.
* Isomalt. Used in hard candy, toffee, and cough drops. It is 45 – 65% as sweet as sugar. Isomalt is derived from sucrose, about the same size as sugar, absorbs little water, and does not tend to lose its sweetness or break down during the heating process.
* Lactitol. Found in sugar free ice cream, chocolate, hard and soft candies, various baked goods, sugar-reduced preserves and chewing gum. It is derived from lactose. Lactitol is similar to sugar in its taste, solubility and size, although it is only about 30 – 40% as sweet.
* Hydrogenated starch hydrolysates (HSH). Found in confections, baked goods, and mouthwashes. They vary from 40 – 90% as sweet as sugar.
Sugar Alcohols have been used since the 1960s in chewing gum and hard candy, cough syrups, toothpastes, and mouthwashes! Sugar alcohols are considered food additives.
As sugar alcohols seem like a perfect food option, they need to be limited and do have side effects! First of all they are an additive which means the foods are not in their natural state! We try to eat foods in their most natural state possible! The most common side effect, as I am sure you all can relate, is the possibility of bloating, diarrhea, and flatulence when more than 20 – 50 grams a day are eaten. Everyone is different and how they respond varies but these are very common side effects and water retention is extremely common as well! This varies with each person and their individual diets but most likely than not going to be experienced! We think that, “hey, no calories, no carbs, zero zero zero… we can have it all we want… ” right? No! Keep in mind that these can add up and are not to be used as a No Calorie Free Food! Not only do they have the negative side effects, they are additives that should be used within moderation.
FYI—-all dog owners beware~, it is important to note that xylitol is extremely dangerous to dogs. Even a very small amount can quickly cause severe liver damage and/or death.
Choosing to eat food or use products that are made with sugar or with sugar alcohol is your decision and of course when we are dieting or following a strict regiment, a little sweetness allows us to get through so a little is not going to kill you but as a reminder that a little goes a long way and moderation is the KEY here! We have been mentioning a few products that have made our lifestyles manageable and they are great products if used properly and not with the mentality that they are Free foods to be used as often as on wants. Moderation and balance is key! 🙂