Sugar Alcohol Side Effects

Sugar alcohols are used as sugar substitutes in sugar-free and low-sugar foods. Despite the name 'sugar alcohols', they contain neither sugar nor alcohol! They are carbohydrates by nature and their structures match the structures of sugar and alcohol.

Sugar Alcohols

Sugar alcohols are also known as polyols. One gram of table sugar (sucrose) or fructose or lactose contains 4 calories while one gram of sugar alcohol contains 0 - 3 calories (average 1.5 calories per gram). Thus they contain less calories than sugar. Foods containing sugar alcohols are labeled as 'sugar free'. Sugar alcohols can be termed as reduced calorie sweeteners or sugar substitutes. These days, protein bars, ice creams and sweets, that contain sugar alcohols, are available for diabetics and for those who want to follow a low carb diet. Use of sugar substitutes like saccharin or aspartame may prove to be beneficial for diabetics; but it should be noted that excessive consumption of sugar alcohols and sugar substitutes usually leads to side effects. Sugar alcohols are present in many processed foods, hard candies, cookies, chewing gums, soft drinks, throat lozenges, toothpastes and mouthwash solutions, etc.

Sugar alcohols do not contain 'ethanol' that is present in alcoholic drinks. Here are some examples of commonly used sugar alcohols:

• Erythritol (0.2)
• Hydrogenated starch hydrolysates (HSH) (3.0)
• Isomalt (2.0)
• Lactitol (2.0)
• Maltitol (2.1)
• Sorbitol (2.6)
• Xylitol (2.4), etc.

The figures in the bracket indicate calories/gram. Sweetness of sugar alcohols compared to sugar is different for every variety. So the amount of sugar alcohol used can vary from dish to dish, depending upon the requirement. Fruits and vegetables contain natural sugar alcohols.

Benefits of sugar alcohols are well-known. They do not cause tooth decay and so are good for sugarless mints and chewing gum. Sugar alcohols and weight loss go hand in hand. Being low in calories, they promote weight loss. They help avoid sudden rise and fall in blood sugar levels. Thus, they cause less fluctuations in blood sugar levels. They are not completely absorbed by the body. Sugar alcohols in hard candies or chewing gum produce a cooling sensation in the mouth as a result of heat absorbing reaction. But, the amount of sugar alcohols in your diet needs to be monitored.

Side effects of Sugar Alcohol

Fluctuations in Blood Sugar levels: Though sugar alcohols promote stable blood sugar levels, they are many times used in larger quantities because they are not as sweet as sugar. So, they might have the same impact on blood sugar levels as sugar. The manufacturers should mention the 'sugar alcohol count' on the product labels.

Stomach Problems: Since sugar alcohols are not completely absorbed by the digestive system, excessive consumption of sugar alcohols can result in bloating, flatulence and diarrhea. Fermentation of sugar alcohols (as they are not completely absorbed) leads to digestive system problems. Sugar alcohol side effects may vary from person to person, depending upon the overall health of the person. It is estimated that if you consume more than 20 g mannitol or more than 50 g sorbitol in a day, then you are likely to suffer from diarrhea. So, sugar-free or low-sugar foods that contain sugar alcohols should be consumed in limited quantities only (like food with sugar). Nausea and vomiting, stomach cramps and abdominal pain, diarrhea and dehydration are some of the common side effects of sorbitol.

Erythritol does not cause any side effect because it is absorbed in the small intestine. Some people may exhibit allergic reactions after consumption of sugar alcohols. After continued use, the body sometimes gets adjusted to the new substance. For homemade recipes, you should use natural sugar substitutes like honey, agave nectar, maple syrup, etc.

Those who are suffering from irritable bowel syndrome (IBS) or any other gastrointestinal condition and those who have undergone gastric bypass surgery should not consume sugar alcohols or should consume only a small quantity with extra care. Sugar alcohols can otherwise worsen the condition. Although artificial sweeteners like aspartame and saccharin contain zero calories (no carbohydrates, so no effect on blood sugar levels), they should not be consumed in large quantities as they exhibit similar side effects.

People generally read the term 'sugar-free' and buy the product. But they should read the number of carbohydrates and calories in the product. Keeping in mind the acceptable daily intake of sugar substitutes, you should check each and every label. More studies are required to prove the safety of sugar alcohols. Till then, they should be consumed in small quantities and with caution.