What Are Polyols (Sugar Alcohols)?
Polyols are carbohydrates found naturally in fruits and vegetables or manufactured for use as sugar substitutes in products like gum and candy. Despite being called "sugar alcohols," they are not sugars or alcoholic.
Polyols are not fully digested, which leads to fewer calories and less impact on blood sugar compared to regular sugar.
Common examples include Erythritol, Xylitol, Sorbitol, Mannitol, Maltitol, and Isomalt.
Digestive System Effects: The Good and the Gassy
Since they are poorly absorbed in the small intestine, polyols move to the large intestine where they can cause digestive effects. They have an osmotic effect, drawing water into the bowel which can lead to a laxative effect. Gut bacteria ferment the unabsorbed polyols, producing gas and potentially causing bloating, pain, and loose stools.
Side effects typically occur with consumption over 10-20 grams. Individuals with IBS are more sensitive as polyols are considered FODMAPs. However, some polyols, like lactitol and isomalt, can promote beneficial gut bacteria.
The Exception: Erythritol
Erythritol is largely absorbed in the small intestine and excreted unchanged, resulting in fewer digestive issues compared to other polyols.
How Polyols Impact Blood Sugar and Calorie Intake
Polyols have a low Glycemic Index (GI), typically between 0 and 35, meaning they cause less of a blood sugar spike than sugar. This makes them useful for managing blood sugar. They also contain fewer calories than sugar, with most having about 2.4 kcal/g and erythritol around 0.2 kcal/g, aiding in weight management. Note that Maltitol has a higher GI than other polyols.
The Benefits for Oral Health
Polyols are beneficial for dental health because mouth bacteria cannot ferment them into acid like sugar, preventing tooth decay. Xylitol, in particular, can inhibit harmful bacteria, and polyol-sweetened gum increases saliva, helping neutralize acids.
Comparison of Common Polyols
| Polyol | Sweetness (vs. Sucrose) | Calories (kcal/g) | Glycemic Index (GI) | Digestive Impact |
|---|---|---|---|---|
| Erythritol | 60-80% | 0.2 | 0 | Mildest, well-tolerated |
| Xylitol | 100% | 3.0 | 13 | Moderate, higher intake can cause issues |
| Sorbitol | 60% | 2.6 | 9 | Common laxative effect, high FODMAP |
| Maltitol | 50-90% | 3.0 | 35-50 | Moderate to high, can spike blood sugar |
| Isomalt | 45-65% | 2.0 | 9 | Lower impact, can have prebiotic effect |
Navigating Polyol Consumption: Best Practices
Moderation is key when consuming polyols. To minimize digestive issues, start with small amounts to assess your tolerance. Read labels, as products with high polyol content may have laxative warnings. For gut sensitivities, be mindful of consuming multiple high-FODMAP foods together. Erythritol is generally better tolerated. If you have health concerns like IBS or diabetes, consult a healthcare professional.
Conclusion
Polyols impact the body through their partial absorption, offering benefits like lower calories, reduced blood sugar impact, and dental health support. However, they can cause digestive discomfort due to fermentation in the gut, especially at higher doses or in sensitive individuals. Understanding different polyols and individual tolerance is crucial for enjoying their benefits while minimizing side effects. Reputable health organizations offer additional information.
