Sugar Alcohols are a type of carbohydrate. They are not fully absorbed by the body, which means too much of them will lead to bloating, gas and diarrhea. They are okay in moderation, but should not be consumed in large portions. Some common sugar alcohols are: glycol, glcerol, erthritol, threitol, arabitol, xylitol, ribitol, mannitol, sorbitol, dulcitol, iditol, isomalt, laltitol, lactitol, polyglycitol.
When you’re scanning the label of your favorite “sugar-free” snack, you might notice ingredients like xylitol, erythritol, or sorbitol. These are sugar alcohols—a type of sweetener that’s become increasingly popular in low-carb, keto, and diabetic-friendly foods. But what exactly are sugar alcohols, and are they good for you?
Let’s break it down.
What Are Sugar Alcohols?
Despite the name, sugar alcohols are neither sugar nor alcohol (the kind that gets you tipsy). They’re a type of carbohydrate with a chemical structure similar to sugar and alcohol, hence the name.
Sugar alcohols occur naturally in some fruits and vegetables, but the ones used in packaged foods are usually manufactured. They’re used as low-calorie sweeteners because they taste sweet but have fewer calories than regular sugar.
Common Types of Sugar Alcohols
There are several kinds, but here are the ones you’re most likely to see:
- Erythritol – Found in fruits; low in calories and easy on the digestive system.
- Xylitol – Common in sugar-free gum and dental products; toxic to dogs.
- Sorbitol – Often used in sugar-free candies and gums.
- Maltitol – Tastes very similar to sugar but may cause digestive upset.
- Mannitol, Lactitol, and others – Less common, but still used in some products.
Why Use Sugar Alcohols?
1. Fewer Calories
Most sugar alcohols have 0.2 to 3 calories per gram, compared to sugar’s 4 calories per gram.
2. Low Glycemic Impact
They don’t spike your blood sugar as much as regular sugar, making them popular among people with diabetes or those on a low-carb diet.
3. Tooth Friendly
Sugar alcohols don’t feed the bacteria in your mouth like regular sugar does, so they’re less likely to cause cavities.
Are Sugar Alcohols Safe?
For most people, yes—they’re considered safe by health authorities like the FDA. However, there are a couple of things to be aware of:
🚽 Digestive Issues
Some sugar alcohols (especially sorbitol and maltitol) can cause bloating, gas, or diarrhea when consumed in large amounts. This is because they aren’t fully absorbed in the small intestine and end up fermenting in the colon.
🐶 Warning for Pet Owners
Xylitol is extremely toxic to dogs. Even small amounts can cause a dangerous drop in blood sugar and liver failure. Keep xylitol-containing products far away from your furry friends!
Sugar Alcohols vs Artificial Sweeteners
Sugar alcohols are not the same as artificial sweeteners like aspartame, saccharin, or sucralose. The key differences:
| Sugar Alcohols | Artificial Sweeteners |
|---|---|
| Contain calories (but fewer) | Zero-calorie |
| Less sweet than sugar | Hundreds of times sweeter than sugar |
| Can cause digestive upset | Usually don’t (but may vary by person) |
| Found in solid foods | Often used in drinks |
Should You Use Sugar Alcohols?
It depends on your goals. If you’re trying to:
- Reduce sugar intake
- Control blood sugar levels
- Avoid cavities
- Follow a low-carb diet
…then sugar alcohols can be a helpful tool. Just be mindful of portion sizes and how your body reacts.
Final Thoughts
Sugar alcohols offer a sweet compromise: some of the taste of sugar, fewer of the calories, and a lower impact on blood sugar. But as with anything, moderation is key—especially if you’re sensitive to digestive side effects.
If you’re trying to eat healthier or cut down on sugar, sugar alcohols might just be your new best friend… as long as you read labels and listen to your gut—literally.
Have you tried products with sugar alcohols? Love them or hate them? Let us know in the comments below!
Kelly Taylor Fitness 
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