What are sugar alcohols?
Sugar alcohols, also known as polyols, are a type of carbohydrate that are used as low-calorie sweeteners and bulking agents in many foods and medications. Their chemical structure is a hybrid between a sugar molecule and an alcohol molecule, which gives them a sweet taste. However, this chemical structure does not include ethanol, the compound responsible for causing intoxication from beverages like beer, wine, and spirits. Sugar alcohols occur naturally in some fruits and vegetables, but most are commercially produced from other sugars for use in sugar-free and low-carb products.
Why you can't get drunk from sugar alcohols
The key difference lies in the chemical composition. Ethyl alcohol, or ethanol, is what produces the intoxicating effects of alcoholic beverages. Sugar alcohols lack this compound entirely. Instead of being metabolized by the liver like ethanol, sugar alcohols are only partially digested and absorbed by the body. The unabsorbed portion then travels to the large intestine, where it can be fermented by gut bacteria, leading to common gastrointestinal side effects. This process does not result in any form of drunkenness or psychoactive effect.
Common types of sugar alcohols
There are several types of polyols that are widely used in the food industry. These include:
- Erythritol: Found naturally in some fruits and fermented foods. It has almost no calories and is well-tolerated by most people.
- Xylitol: Often used in sugar-free gum and mints because it helps prevent tooth decay. It is, however, highly toxic to dogs.
- Sorbitol: Occurs naturally in many stone fruits. It is used as a sweetener and humectant (a substance that retains moisture).
- Maltitol: Derived from maltose. It is a common ingredient in sugar-free candies and chocolates.
- Isomalt: A sugar substitute derived from beet sugar, often used in baked goods and hard candies.
- Lactitol: Derived from lactose and used in a variety of low-calorie foods.
Comparison: Sugar Alcohols vs. Ethanol
| Feature | Sugar Alcohols (Polyols) | Ethanol (Drinking Alcohol) |
|---|---|---|
| Chemical Structure | Hybrid of sugar and alcohol molecules; lacks ethanol. | Contains ethanol. |
| Metabolism | Partially absorbed in the small intestine; rest fermented by gut bacteria. | Primarily metabolized by the liver. |
| Intoxication | Not possible; does not cause psychoactive effects. | Possible; causes drunkenness. |
| Calories | Lower in calories than sugar (e.g., erythritol has near-zero, maltitol has more). | High in empty calories. |
| Common Side Effects | Digestive issues like gas, bloating, and diarrhea. | Impaired judgment, coordination, dehydration, hangovers. |
Potential side effects and health considerations
While the primary reason someone might consume sugar alcohols—to avoid intoxication or high sugar content—is valid, there are still health implications to consider, especially with overconsumption. The most common side effects are digestive in nature because the body does not fully absorb polyols. Consuming large quantities can have a laxative effect. The severity of these symptoms can vary depending on the specific sugar alcohol and an individual's sensitivity. For instance, sorbitol and maltitol are more likely to cause issues than erythritol.
Health benefits and responsible consumption
For individuals with diabetes, sugar alcohols can be a beneficial sweetener as they have a lower glycemic index and a smaller impact on blood sugar levels compared to traditional sugar. This allows for a wider range of food options while managing blood glucose. Additionally, certain sugar alcohols, like xylitol and erythritol, are known to be beneficial for dental health, as they do not promote tooth decay. For a healthy adult, the Cleveland Clinic recommends limiting intake to 10-15 grams per day to avoid gastrointestinal discomfort. As with any dietary choice, moderation is the key to enjoying the benefits without the negative side effects.
Conclusion
In conclusion, the name 'alcohol sugar' is a source of misunderstanding, but the science is clear: these compounds cannot and will not get you drunk. Their chemical makeup is fundamentally different from the ethanol found in alcoholic beverages. Instead of an intoxicating effect, excessive consumption can lead to digestive discomfort. By understanding the distinction and consuming them in moderation, individuals can use sugar alcohols as a safe and effective alternative to sugar for sweetening their food and drinks. To learn more about common health myths, consider consulting a reliable resource like MedlinePlus.
