To control your consumption of sugar alcohols, you need to become a skilled label detective. While these sweeteners offer benefits like lower calories and reduced impact on blood sugar, they can also cause uncomfortable side effects, especially in large quantities. By knowing where and what to look for, you can make more informed choices about the processed foods you eat.
How to Read the Nutrition Facts Panel
Reading the nutrition label is your primary method for detecting sugar alcohols. The US Food and Drug Administration (FDA) and other regulatory bodies require manufacturers to list sugar alcohols on the label under specific circumstances, but not always.
- Voluntary vs. Mandatory Disclosure: Food companies may voluntarily list the amount of sugar alcohols in grams (g) on the Nutrition Facts label, typically indented under “Total Carbohydrate”. However, they are required to list them if a health-related statement is made on the package, such as “sugar-free” or “no added sugar”.
- Finding the Value: Look for a line item labeled “Sugar Alcohol” or the specific name of the alcohol (e.g., “Xylitol”) listed below the “Total Carbohydrate” and “Sugars” lines.
For those managing blood sugar, it's important to remember that sugar alcohols still count as carbohydrates. Since they are only partially absorbed by the body, you can often subtract half of the grams of sugar alcohol from the total carbohydrate count to estimate its actual impact.
Deciphering the Ingredient List
If you don't see a “Sugar Alcohol” line on the nutrition panel, your next step is to examine the ingredient list. The specific name of the sugar alcohol will be listed among the ingredients. Manufacturers are required to list all ingredients in descending order by weight, so the closer the sugar alcohol is to the beginning of the list, the more of it the product contains.
- Look for Polyols: Sugar alcohols are also known as polyols. They are typically found in products marketed as “sugar-free,” “low-carb,” or “diabetic-friendly”.
- Be Suspicious of Sweet-Tasting Foods: If a product is sweet but low in calories and sugar, it is highly likely to contain sugar alcohols or other artificial sweeteners.
Common Sugar Alcohol Names to Look For
To successfully spot sugar alcohols, you need to recognize their names. There are several common types used in food production. Look for names like Xylitol, Erythritol, Sorbitol, Maltitol, Mannitol, Isomalt, Lactitol, and Hydrogenated Starch Hydrolysates (HSH).
Natural vs. Manufactured Sugar Alcohols
While most sugar alcohols in processed foods are manufactured, some fruits and vegetables contain small natural amounts, such as xylitol in berries and mushrooms, and sorbitol in apples and pears.
Potential Benefits and Side Effects
Sugar alcohols offer fewer calories and don't contribute to tooth decay like sugar. They also have a lower impact on blood sugar, making them useful for people with diabetes. However, consuming large amounts can cause digestive issues like gas, bloating, and diarrhea. Sorbitol and mannitol, in particular, can have a laxative effect. Some studies suggest a potential link between erythritol and increased cardiovascular risk, especially for those with existing heart conditions, though more research is needed.
Sugar Alcohol Comparison Table
To help you differentiate between the various types, here is a comparison of some common sugar alcohols based on their properties:
| Name | Relative Sweetness (vs. Sugar) | Calories per Gram | Common Side Effects | Notes |
|---|---|---|---|---|
| Xylitol | 100% | 2.4 kcal | GI distress (high doses), toxic to dogs | Cooling effect; excellent for dental health. |
| Erythritol | 60–80% | 0.2 kcal | Milder GI effects, recent cardiovascular concerns | Passes through the body mostly unabsorbed. |
| Sorbitol | 40–70% | 2.6 kcal | Laxative effect, GI distress | Common in gums and candies; occurs naturally in fruits. |
| Maltitol | 90% | 2.1 kcal | Laxative effect, GI distress | Often used in sugar-free chocolate and baked goods. |
| Mannitol | 40–70% | 1.6 kcal | Strong laxative effect, GI distress | Used in dusting powders for candies; occurs naturally in seaweed. |
| Isomalt | 45–65% | 2.0 kcal | GI distress | Stable under heat; used in hard candies. |
Conclusion
Identifying sugar alcohols is a straightforward process once you know where to look. By carefully examining both the Nutrition Facts panel and the ingredient list, you can pinpoint these low-calorie sweeteners. While beneficial for managing blood sugar and dental health, they can cause digestive upset if consumed in excess. Being aware of the specific names and their potential effects, especially for pets and those with existing heart conditions, allows for more conscious and healthy food choices. As with any food additive, moderation and understanding your body's reaction are key to enjoying the benefits without the discomfort. For more details on the differences, Healthline offers a great breakdown of sugar vs. sugar alcohol.
