Common Sugar Alcohols in Sugar-Free Products and Their Effects

What Are Sugar Alcohols?

Sugar alcohols, or polyols, are carbs mimicking sugar's taste but with 25-100% less sweetness and 0.2-3 calories per gram versus sugar's 4.
Found in "sugar-free" chocolates, biscuits, and stevia blends, they end in "-ol" on labels (e.g., sorbitol). Naturally in fruits, they're synthetically added to processed foods.

Common Types in Sugar-Free Products

• Erythritol: 70% sugar sweetness, 0.2 cal/g; top pick in keto mithai—absorbed quickly, excreted in urine.

• Xylitol: 100% sweetness, 2.4 cal/g; in gums and oral products—dental-friendly but laxative over 30g/day.

• Sorbitol: 60% sweetness, 2.6 cal/g; in candies and jams—mild glucose rise, diarrhea risk above 20g.

• Maltitol: 90% sweetness, 2.1 cal/g; common in chocolates—higher GI (35), causes bloating like FODMAPs.
  Others: Mannitol, Isomalt, Lactitol—less common, similar gut effects.

Glycemic and Health Effects

Sugar alcohols net <10 GI on labels, minimally spiking prediabetes glucose (erythritol near 0; maltitol up to 35).
They curb tooth decay unlike sugar and aid weight control, but 10-50g daily triggers gas, cramps, or loose stools via fermentation.
Erythritol suits diabetes best—no digestion woes, stable blood sugar.

Effects Comparison Table

Indian Context and Tips

In Goa markets, check sugar-free besan ladoo for maltitol (avoid excess) or erythritol blends. Pair with millets for fiber synergy.
Start low (5-10g/day); track glucose—erythritol/xylitol for daily use. Hydrate to ease gut tolerance. Consult for IBS overlap.

Choose wisely to enjoy sugar-free without surprises, stabilizing glucose in your diabetes-friendly lifestyle.

1. https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad
2. https://www.theportlandclinic.com/sorbitol-xylitol-and-other-sugar-alcohols/
3. https://www.webmd.com/diet/what-are-sugar-alcohols
4. https://www.ynhh.org/services/nutrition/sugar-alcohol