Are Polyols Healthier Than Sugar? Your Guide to Sugar Alcohols

November 22, 2025 •

4 min read

While regular sugar provides about 4 calories per gram, polyols, also known as sugar alcohols, offer a lower-calorie alternative that may benefit health in several ways. But are polyols healthier than sugar, and what are their potential drawbacks?

Quick Summary

Polyols generally contain fewer calories and have a lower glycemic impact than sugar, making them potentially beneficial for weight and blood sugar management. However, some can cause digestive issues, and their overall healthfulness depends on the type and quantity consumed.

Key Points

Reduced Calories: Most polyols provide significantly fewer calories than sugar, aiding in weight management and calorie reduction goals.
Lower Glycemic Impact: Polyols have a low glycemic index, causing a much smaller rise in blood sugar and insulin levels, which is beneficial for diabetics.
Dental Health Benefits: Unlike sugar, polyols are not fermentable by oral bacteria and can even help prevent cavities and promote better oral hygiene.
Potential Digestive Issues: Excessive consumption of polyols can lead to bloating, gas, stomach cramps, and a laxative effect due to poor absorption.
Varying Effects by Type: Different polyols have varying calorie counts, sweetness levels, and potential for causing digestive upset; erythritol is generally well-tolerated, while sorbitol and mannitol are more likely to cause issues.
Moderation is Key: To minimize risks, polyols should be consumed in moderation as part of an overall healthy, balanced diet.

Understanding Polyols and Sugar

Polyols are a class of carbohydrates often called sugar alcohols. Found naturally in many fruits and vegetables, they are also manufactured for use in a wide variety of sugar-free and diet products, such as gum, candies, baked goods, and soft drinks. Unlike regular sugar (sucrose), the human body does not fully absorb polyols. This incomplete absorption is the key to their unique properties, offering both health benefits and potential side effects.

How Do Polyols and Sugar Differ in the Body?

When you consume regular sugar, it is quickly broken down and absorbed into your bloodstream as glucose, causing a rapid spike in blood sugar and a subsequent release of insulin. This rapid rise can contribute to weight gain, insulin resistance, and an increased risk of type 2 diabetes over time.

In contrast, polyols are slowly and incompletely absorbed from the small intestine. The unabsorbed portion travels to the large intestine, where it is fermented by gut bacteria. This difference in metabolic processing leads to several key distinctions:

Caloric Value: Polyols provide significantly fewer calories than sugar, ranging from 0 calories per gram for erythritol to about 3 calories per gram for maltitol, compared to sugar's 4 calories per gram.
Glycemic Response: Most polyols have a very low or minimal effect on blood sugar levels, making them a popular choice for individuals managing diabetes or following low-carbohydrate diets.
Dental Impact: Because oral bacteria cannot ferment polyols, they do not contribute to the production of cavity-causing acids. This is why they are often used in sugar-free dental products.

A Detailed Comparison: Polyols vs. Sugar

This table outlines the primary differences between polyols (sugar alcohols) and regular table sugar (sucrose) across several health metrics.


Feature	Sugar (Sucrose)	Polyols (Sugar Alcohols)	Notes/Caveats
Calories per gram	~4 kcal	0–3 kcal (Varies by type)	Erythritol has 0 kcal, Maltitol has ~3 kcal.
Glycemic Index (GI)	High (approx. 68)	Very Low (0–35, varies)	Erythritol has a GI of 0; Maltitol's GI is higher than other polyols.
Blood Sugar Impact	Causes rapid spikes	Minimal to low impact	Excellent alternative for managing blood sugar levels.
Dental Health	Promotes tooth decay	Does not cause tooth decay	Oral bacteria cannot ferment polyols, protecting enamel.
Digestive Effects	No specific issues (in moderation)	Can cause bloating, gas, and diarrhea in excess	The degree of effect varies between individuals and polyol types.
Sweetness Level	100%	25–100% (Varies by type)	Often less sweet than sugar, sometimes combined with other sweeteners.
Use in Cooking/Baking	Browns and caramelizes well	Does not brown or caramelize	Affects texture and browning, limiting some culinary uses.

A Closer Look at the Health Implications

Benefits of Choosing Polyols

For many, replacing sugar with polyols can offer significant health advantages. The lower caloric content supports weight management efforts by reducing overall calorie intake. The minimal glycemic impact is particularly beneficial for individuals with diabetes, as it helps prevent dangerous blood sugar spikes. For dental health, the evidence is strong: switching to polyols can significantly reduce the risk of cavities and tooth decay. Furthermore, some polyols, like maltitol, can act as prebiotics by promoting the growth of beneficial gut bacteria during fermentation in the colon.

Risks and Side Effects of Polyols

Despite the benefits, polyols are not without their downsides, primarily related to digestive health. Because they are not fully absorbed, consuming large amounts can cause gastrointestinal distress, including bloating, gas, and diarrhea. The laxative effect is more pronounced with certain types, like sorbitol and mannitol, and is dose-dependent. This is why many products containing polyols carry a warning about excessive consumption. The individual tolerance for polyols varies, and some people with sensitive digestive systems or conditions like IBS may need to avoid them entirely. It is also important to remember that polyol-sweetened products are not automatically calorie-free, and excessive intake can still contribute to weight gain.

How to Incorporate Polyols Moderately

If you choose to use polyols as a sugar substitute, the key is moderation. Here are some strategies:

Start with small amounts to assess your digestive tolerance.
Read ingredient lists carefully, as many products contain blends of sweeteners.
Pay attention to the specific type of polyol. Erythritol is often the most easily tolerated, while sorbitol and mannitol are more likely to cause issues.
Consider them a component of a healthy diet, not a free pass for unlimited consumption. An overall healthy eating pattern remains crucial for wellness.
Talk to a healthcare professional or registered dietitian for personalized advice, especially if you have diabetes or a history of digestive problems.

The Final Verdict

Ultimately, the question "are polyols healthier than sugar?" doesn't have a simple yes or no answer. While polyols are undeniably a better option for weight control, blood sugar management, and dental health compared to sugar, their potential for causing digestive discomfort means they must be consumed mindfully. For most people, replacing sugar with polyols in moderation is a healthier choice. For others with sensitivities, they may need to be avoided or used with caution. The best approach involves a balanced diet with a focus on whole foods and a limited intake of all added sweeteners, whether from sugar or its alternatives. For more research on the specific glycemic properties of polyols, see this document: The Glycaemic Properties of Polyols.

Conclusion

In conclusion, polyols present a compelling alternative to sugar, particularly for individuals concerned with calorie intake, blood glucose control, and dental health. Their low calorie count and minimal impact on blood sugar offer tangible benefits, making them a useful tool for weight management and diabetes care. However, due to the risk of gastrointestinal side effects from incomplete absorption, polyol consumption must be managed carefully and in moderation. Not all polyols are created equal, and tolerance levels vary from person to person. As with any dietary choice, understanding the pros and cons and listening to your body is essential. By making informed decisions, polyols can be a sweet addition to a healthier lifestyle, but they should never be viewed as a substitute for a well-rounded and balanced diet.

Frequently Asked Questions

Polyols, commonly known as sugar alcohols, are a class of carbohydrates that are used as sweeteners and bulking agents. They are chemically derived from sugars but are neither sugars nor alcohols. They are found naturally in fruits and vegetables but are also manufactured for commercial use.

Yes, polyols are generally considered safe for people with diabetes because they have a minimal impact on blood sugar and insulin levels compared to sugar. However, some polyols, like maltitol, can still affect blood sugar, so it's important to monitor intake and consult a healthcare professional.

Since most polyols are lower in calories than sugar and can reduce overall caloric intake, they may assist with weight loss efforts. However, as they are not calorie-free (except for erythritol), excessive consumption can still lead to calorie intake and potential digestive issues.

No, not all polyols affect everyone in the same way. The extent of digestive upset, such as bloating and gas, depends on the type of polyol and the individual's sensitivity. Erythritol is often the most easily tolerated, while sorbitol and mannitol are more likely to cause issues, especially in high doses.

Yes, polyols are beneficial for dental health because oral bacteria cannot ferment them into acid, which is the primary cause of tooth decay. Certain polyols like xylitol have even been shown to have protective effects against cavities.

Studies suggest that moderate amounts of polyols are safe during pregnancy and should not adversely affect the fetus. Some evidence suggests xylitol may even help prevent future tooth decay in the unborn child. As with any dietary change during pregnancy, consultation with a doctor is recommended.

Polyols will be listed on a product's ingredient list by their specific name, such as erythritol, xylitol, or sorbitol. The nutrition facts panel may also list a total for "sugar alcohols" under the carbohydrate section if more than one is present.