Sugars Alcohols
Also known as: Sugar alcohols, Polyhydric alcohols, Xylitol, Sorbitol, Mannitol, Maltitol, Lactitol, Isomalt, Erythritol, Polyols
Overview
Sugar alcohols, also known as polyols, are carbohydrate derivatives naturally found in small amounts in fruits and vegetables, or industrially produced by the hydrogenation of sugars. They serve as low-calorie sweeteners and sugar substitutes in various food products and dietary supplements. Key characteristics include a lower glycemic index compared to traditional sugars, partial absorption and metabolism in the body, and the potential for laxative effects at higher doses. They are primarily used in diabetic-friendly foods and low-calorie products to help manage blood glucose levels and reduce caloric intake. Research on sugar alcohols is moderately advanced, with numerous clinical trials and systematic reviews focusing on their metabolic effects and safety profile.
Benefits
Sugar alcohols offer several evidence-based benefits, particularly for individuals managing blood sugar levels. They generally produce lower postprandial blood glucose levels compared to glucose and sucrose. For instance, a randomized clinical trial demonstrated that a mixture containing erythritol significantly reduced postprandial glucose in type 2 diabetic adults (p < 0.05). Xylitol supplementation has also shown improvements in diabetic parameters, including blood glucose reduction, in animal models and some human studies. These compounds lead to a reduced insulin response and have a lower glycemic index than conventional sugars. Erythritol, specifically, has been linked to potential antioxidant effects and a reduction in oxidative stress markers in diabetic rats. These benefits make sugar alcohols particularly useful for individuals with type 2 diabetes or impaired glucose tolerance due to their minimal impact on blood glucose and insulin levels. While acute postprandial benefits are observed within hours, long-term clinical outcomes require further investigation.
How it works
Sugar alcohols exert their effects primarily by being partially absorbed in the small intestine and metabolized slowly. This reduced and delayed absorption of glucose contributes to a lower glycemic response compared to regular sugars. They interact with body systems by reducing intestinal glucose absorption and slowing gastric emptying, which helps to mitigate postprandial blood glucose spikes. While they don't have direct molecular targets in the same way drugs do, their actions indirectly modulate glucose transporters and insulin signaling pathways by controlling glucose availability. Absorption rates vary among different sugar alcohols; erythritol is largely absorbed and excreted unchanged in urine, which minimizes gastrointestinal side effects, whereas others like sorbitol and maltitol are partially fermented by gut microbiota, potentially leading to gastrointestinal symptoms at higher doses.
Side effects
Sugar alcohols are generally recognized as safe (GRAS) by regulatory agencies when consumed within recommended limits. However, the most common side effects, occurring in over 5% of individuals, are gastrointestinal discomforts such as bloating, gas, and laxative effects. These symptoms are particularly noticeable at doses exceeding 20-30 grams per day. Uncommon side effects (1-5%) include mild diarrhea or abdominal cramping. Allergic reactions are extremely rare, occurring in less than 1% of users. There are no significant drug interactions reported with sugar alcohols. Contraindications include individuals with irritable bowel syndrome (IBS) or sensitivity to fermentable carbohydrates (FODMAPs), as these individuals may experience exacerbated symptoms. Caution is also advised for children and individuals with pre-existing gastrointestinal disorders due to the potential for laxative effects.
Dosage
The minimum effective dose for sugar alcohols varies by type, but for glycemic benefits, doses around 10-20 grams per day have shown effects in studies. The optimal dosage range is typically 10-30 grams per day, which aims to balance the desired benefits with minimizing gastrointestinal side effects. While generally up to 50 grams per day can be tolerated, higher doses significantly increase the risk of gastrointestinal symptoms. Sugar alcohols can be consumed with meals to help reduce postprandial glucose spikes. Form-specific recommendations highlight that erythritol is generally better tolerated at higher doses compared to sorbitol or maltitol due to its faster absorption and excretion without significant fermentation. No specific cofactors are required for their efficacy.
FAQs
Are sugar alcohols safe for diabetics?
Yes, sugar alcohols generally have minimal impact on blood glucose and insulin levels, making them safe and beneficial alternatives for diabetics to manage their sugar intake.
Do sugar alcohols cause weight gain?
No, sugar alcohols provide fewer calories than traditional sugars and do not significantly contribute to weight gain when used as sugar substitutes in a balanced diet.
Can sugar alcohols cause digestive issues?
Yes, especially at high doses, sugar alcohols can cause bloating, gas, and diarrhea due to their partial absorption and fermentation by gut bacteria in the colon.
How quickly do sugar alcohols affect blood sugar?
Sugar alcohols can reduce postprandial blood glucose spikes relatively quickly, with effects typically observed within two hours after consumption.
Are all sugar alcohols equally effective?
No, their effectiveness and tolerance vary. Erythritol, for example, is generally better tolerated and has a lesser glycemic impact compared to others like sorbitol or maltitol.
Research Sources
- https://www.elsevier.es/en-revista-endocrinologia-diabetes-nutricion-13-articulo-the-effect-new-mixture-sugar-S253001641930031X – This double-blind randomized controlled trial investigated the effect of a sugar mixture containing erythritol on postprandial glucose levels in adults with and without type 2 diabetes. It found that the mixture significantly lowered postprandial glucose compared to glucose/sucrose, with no significant gastrointestinal adverse effects, suggesting its utility for glycemic control.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9261844/ – This systematic review synthesized findings from various animal and human studies on sugar alcohols like xylitol and erythritol. It concluded that these polyols effectively reduce blood glucose and improve diabetic parameters, attributing this to their partial absorption and reduced glycemic response. The review highlights the heterogeneity of studies, noting a mix of preclinical and small human trials.
- https://www.jfda-online.com/cgi/viewcontent.cgi?article=3107&context=journal – This source provides a comprehensive overview of sugar alcohols, detailing their chemical properties, metabolic pathways, and applications as sugar substitutes. It emphasizes their role in reducing caloric intake and glycemic impact, while also discussing potential gastrointestinal side effects associated with higher consumption levels.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5174149/ – This meta-analysis, focusing on the effects of reducing sugars, indirectly supports the benefits of sugar alcohols by showing that excess fructose-containing sugars cause weight gain. While not directly about sugar alcohols, it underscores the importance of sugar substitutes in managing caloric intake and weight, and notes that reducing sugars does not significantly affect HbA1c or fasting glucose.
Supplements Containing Sugars Alcohols
OptiCleanse GHI Rice Original
XYMOGEN
OptiCleanse GHI Rice Vanilla Delight
XYMOGEN
Strawberry Lemonade
GNC Beyond Raw
LIT AF Grape
GNC Beyond Raw
Heartburn Soothe Vanilla-Orange Flavored
Enzymedica
Ceylon Cinnamon Gummies
HABIT+HABIT