What Are Sugar Alcohols and Sorbitol?
Sugar alcohols, also known as polyols, are a type of carbohydrate used as a low-calorie sweetener in many foods. They occur naturally in some fruits and vegetables, and many are commercially produced from starches. Unlike regular sugar, they are not fully absorbed by the body, which results in fewer calories and a lesser impact on blood sugar levels. Sorbitol is one of the most common polyols used in the food industry.
The Sweet Science: How Sorbitol Works
Sorbitol is about 60% as sweet as sugar and contains roughly 2.6 calories per gram, compared to sugar's 4 calories per gram. It is used in sugar-free candies and gum not only for its sweetness but also for its ability to retain moisture and improve texture. In your body, sorbitol is only partially digested. The unabsorbed portion travels to the large intestine, where it is fermented by gut bacteria. It has a very low glycemic response, with a glycemic index of 9, making it a suitable sweetener for people with diabetes.
Does All Sugar Free Candy Have Sorbitol?
No, not all sugar-free candy contains sorbitol. While it is a very common ingredient, manufacturers use a variety of other sugar alcohols and artificial sweeteners to achieve the desired taste and texture. The specific sweetener used depends on the product and the manufacturer's formulation. For example, some brands may opt for xylitol for its dental benefits or erythritol because it is more readily digested and less likely to cause a laxative effect. It is essential for consumers to read the ingredients list to determine exactly what is in their candy.
Other Common Sugar Alcohols
- Xylitol: Found naturally in many fruits and vegetables, xylitol is as sweet as sugar but with fewer calories. It is known for its dental benefits.
- Maltitol: About 75% as sweet as sugar, maltitol is often used in sugar-free chocolates and baked goods because it mimics the texture of sugar very well.
- Erythritol: This sugar alcohol has virtually no calories and is less likely to cause digestive upset than other polyols because it is mostly absorbed before reaching the large intestine.
- Isomalt: Made from sucrose, isomalt is 45-65% as sweet as sugar and is highly stable, making it ideal for hard candies and lollipops.
How to Identify Sorbitol and Other Sweeteners
The most reliable way to know if your sugar-free candy contains sorbitol is to read the product's nutrition label and ingredient list. Ingredients are listed in descending order by weight, so an ingredient at the beginning of the list is present in a larger quantity. Food manufacturers are required to list sugar alcohols if a product makes a health claim related to sugar. Sorbitol is also often listed as its chemical name, D-glucitol, or the European food additive number E420.
Potential Digestive Side Effects
One of the most well-known side effects of consuming sugar alcohols like sorbitol is digestive distress. Because they are not fully absorbed in the small intestine, they can draw water into the large intestine and be fermented by gut bacteria, which can cause:
- Bloating
- Gas
- Cramping
- Diarrhea
For some people, especially those with irritable bowel syndrome (IBS) or other digestive sensitivities, even small amounts of sorbitol can trigger symptoms. The FDA requires a warning label on products where "reasonably foreseeable consumption may result in a daily ingestion of 50 grams of sorbitol," noting that excess consumption may have a laxative effect.
Why Digestive Distress Happens
The reason for the digestive side effects lies in the incomplete absorption and subsequent fermentation process. When sugar alcohols are not absorbed, they remain in the digestive tract. Here, gut bacteria begin to ferment them, producing gas and causing bloating. Additionally, the unabsorbed molecules can pull water into the intestines, resulting in a laxative effect. The severity of these effects varies widely among individuals and depends on the specific sugar alcohol and the amount consumed.
Comparison of Common Sugar Alcohols in Candy
| Sugar Alcohol | Relative Sweetness (vs. Sucrose) | Calories per Gram | Common Use in Candy | Potential for Digestive Issues |
|---|---|---|---|---|
| Sorbitol | 0.5–0.7x | 2.6 | Hard candies, sugar-free gum | Moderate to High (laxative effect) |
| Xylitol | 1.0x | 2.4 | Chewing gum, mints | Low to Moderate (less than sorbitol) |
| Erythritol | 0.6–0.8x | 0.2 | Hard candies, coatings | Low (easily absorbed) |
| Maltitol | 0.75x | 2.6 | Sugar-free chocolate | Moderate (especially in large amounts) |
| Isomalt | 0.45–0.65x | 2.6 | Hard candies, lollipops | Moderate |
Managing Your Intake of Sugar Alcohols
If you enjoy sugar-free candies but are concerned about the side effects of sorbitol or other sugar alcohols, you can employ several strategies to minimize potential issues.
- Read the label carefully: Always check the ingredient list for sugar alcohols, which often end in '-ol'. You can also see if a specific sugar alcohol is listed under the 'Total Carbohydrate' section of the nutrition facts.
- Practice moderation: The key to avoiding most digestive discomfort is to limit your portion size. Pay attention to how your body reacts to different amounts of sugar-free candy.
- Choose alternative sweeteners: Look for products sweetened with other options, such as stevia, monk fruit, or erythritol, which are less likely to cause digestive problems.
- Stay hydrated: Drinking plenty of water can help your digestive system process these compounds more smoothly.
- Be aware of combination effects: Consuming multiple types of sugar alcohols at once can exacerbate gastrointestinal side effects.
- Consider a low FODMAP diet: If you have severe sensitivities, a low FODMAP diet eliminates polyols and other fermentable carbohydrates.
Conclusion: The Final Word on Sorbitol
In conclusion, it is true that many sugar-free candies contain sorbitol, but it is not a universal ingredient across all such products. As a sugar alcohol, sorbitol provides sweetness with fewer calories but carries the risk of digestive side effects, particularly when consumed in excess. For consumers, being aware of the different types of sugar alcohols and their potential effects is crucial for making informed choices. By carefully reading labels and managing intake, you can enjoy sugar-free treats while minimizing discomfort. When in doubt, checking the ingredients is the best way to determine if a particular sugar-free candy has sorbitol. For more information on sugar substitutes, consider consulting reputable health resources, such as those at the Food and Drug Administration (FDA).
