What is Sorbitol?
Sorbitol, also known as glucitol or E420, is a sugar alcohol that is distinct from artificial sweeteners like aspartame or sucralose. While it occurs naturally in many fruits, such as apples, pears, and plums, it is also commercially manufactured from glucose for widespread use in the food, cosmetic, and pharmaceutical industries. Unlike sugar, sorbitol is only partially and slowly absorbed by the body. This characteristic gives it fewer calories than table sugar and results in a lower impact on blood glucose levels, making it a popular choice for products aimed at diabetics. However, it is not calorie-free and can cause digestive issues if consumed in excess.
Common Products and Sweeteners Containing Sorbitol
Sorbitol's properties as a humectant (moisture-retainer), texturizer, and sweetener make it a versatile ingredient in many products.
- Sugar-free chewing gum and candies: Provides sweetness without promoting tooth decay.
- Diet or reduced-calorie foods: Found in certain jams, frozen desserts, and baked goods.
- Pharmaceuticals: Used as a bulking agent, excipient, and flavouring in liquid medicines and tablets.
- Oral care products: Added to toothpaste and mouthwash for sweetness and moisture retention.
Do all sweeteners contain sorbitol? No, many are different
It's a common misconception that all sugar-free or non-sugar sweeteners are the same. In reality, the sweetener market is diverse, and sorbitol is just one of many options. Artificial sweeteners, such as aspartame (Equal, NutraSweet), sucralose (Splenda), and saccharin (Sweet'N Low), are synthetically produced and have no relation to sorbitol. Other natural, non-caloric sweeteners like stevia and monk fruit are also distinct from sorbitol. Even within the family of sugar alcohols, sorbitol is different from its polyol cousins, such as xylitol and erythritol, which have different structures and effects on the body. Therefore, the only way to know if a product contains sorbitol is to carefully examine the ingredient list.
How to Identify Sorbitol on a Label
Since not all sweeteners contain sorbitol, it is essential to be a diligent label reader, especially if you have sensitivities or specific dietary needs, such as following a low FODMAP diet. In the United States, manufacturers must list "sorbitol" by its full name in the ingredients list. In Europe and other regions, it may appear as the food additive code E420.
| Sweetener Type vs. Sorbitol Content | Sweetener Category | Contains Sorbitol? | Common Examples | Notes |
|---|---|---|---|---|
| Sugar Alcohols (Polyols) | Sometimes | Sorbitol (E420), Xylitol (E967), Erythritol (E968) | Sorbitol is one type of polyol; check labels for specifics. | |
| Artificial Sweeteners | No | Aspartame, Sucralose, Saccharin, Advantame | Synthetically produced, often with zero calories. | |
| High-Intensity Natural Sweeteners | No | Stevia leaf extract, Monk fruit extract | Plant-derived and calorie-free. | |
| Sugars | No | Sucrose, Fructose, Glucose, High-Fructose Corn Syrup | Traditional sugars, contain calories and affect blood sugar. |
Functional Benefits of Sorbitol Beyond Sweetness
Sorbitol is used in many foods not just for its sweet taste but also for its other functional properties. Its ability to retain moisture helps prevent baked goods and confections from drying out and extends their shelf life. It also serves as a bulking agent, adding mass and texture to sugar-free foods where sugar has been removed. In oral care, it helps maintain the moisture and consistency of toothpaste. The cooling effect it provides when it dissolves in the mouth is also a desired trait in many candies and chewing gums.
Potential Side Effects and Precautions
While approved as safe by global health authorities like the FDA, excessive consumption of sorbitol can lead to undesirable side effects. Since it is only partially absorbed, large amounts can draw water into the large intestine, leading to:
- Bloating
- Gas
- Abdominal cramping
- Diarrhea
For this reason, products that could lead to an intake of over 50 grams per day are required to carry a warning label stating, "Excess consumption may have a laxative effect". People with irritable bowel syndrome (IBS) or other digestive sensitivities, particularly those following a low FODMAP diet, should be especially cautious with sorbitol and other polyols.
Conclusion: Be a Savvy Shopper
In conclusion, it is inaccurate to assume that all sweeteners contain sorbitol. This sugar alcohol is a common ingredient in many sugar-free items but is a completely different compound from artificial sweeteners and other polyols. To know for sure if a product contains sorbitol, a careful review of the ingredients list for the term "sorbitol," "glucitol," or the additive code "E420" is necessary. Understanding the different types of sweeteners and their potential effects can help consumers make informed dietary choices that best suit their health needs. For those interested in learning more about this ingredient, Healthline provides a comprehensive overview of its properties and applications.
Sweeteners without sorbitol
For those who need to avoid sorbitol, many other sweeteners and sugar substitutes are available. Popular options include non-nutritive, high-intensity sweeteners like stevia and monk fruit, which are derived from plants and are often calorie-free. Artificial sweeteners such as sucralose and aspartame also do not contain sorbitol. Additionally, some other sugar alcohols, such as erythritol, are better tolerated by certain individuals and may not cause the same level of gastrointestinal distress as sorbitol. It is always recommended to read the label and check for the specific sweetener being used. Ultimately, the best choice depends on individual dietary goals and tolerance.
