Are Sugar Alcohols OK to Eat?

Have you ever looked at a product that says “sugar free” or “no sugar added” and saw malitol, mannitol, erythritol, sorbitol, or xylitol under Total Carbohydrates? These are some examples of sugar alcohols, also known as polyols, used to sweeten products.  You'll often find them in foods such as chewing gum, candy, chocolate, drinks, protein bars. You may also see erythritol in packaged keto products. But how are they different from sugar?

Sugar alcohols are found naturally in some fruits and vegetables and can also be made by processing regular sugars.  After consumption, they travel through your small intestine relatively untouched until they reach your large intestine where they are metabolized by your gut bacteria. For this reason, they provide about half the calories of sugar and may also help to maintain better blood sugar control in someone with pre-diabetes or diabetes. 

Keep in mind that because they are not as efficiently absorbed or digested by the body as sugar, when consumed in excessive amounts in a short period of time, side effects may include bloating, gas, diarrhea, and stomach pains.  People with Irritable Bowel Syndrome may experience these symptoms when consumed.

So are sugar alcohols ok to consume? Yes, in moderation! We should try to focus on whole foods while limiting highly processed foods as often as we can but foods with sugar alcohols can be a part of our diet occasionally.