Sugar alcohols, also known as polyols, are a type of low-calorie sweetener that occur naturally in some fruits and vegetables, but can also be synthesized from sugars like glucose and sucrose. They are commonly used as sugar substitutes in many processed foods, beverages, and oral care products because they have a sweet taste but are lower in calories and do not cause the same spike in blood sugar levels as regular sugar.

Examples of commonly used sugar alcohols include:

1. Xylitol
2. Erythritol
3. Sorbitol
4. Maltitol
5. Isomalt
6. Mannitol
7. Lactitol

Sugar alcohols are not completely absorbed by the body, so they provide fewer calories than regular sugar. They also have a lower glycemic index, which means they do not cause a rapid spike in blood sugar levels, making them a good option for people with diabetes or those who are watching their sugar intake.

One potential downside of consuming sugar alcohols is that they may cause digestive issues like bloating, gas, and diarrhea in some people, particularly when consumed in large amounts. Additionally, some sugar alcohols like xylitol can be toxic to dogs and other animals, so it's important to keep them away from pets.

Overall, sugar alcohols can be a useful tool for reducing sugar intake and managing blood sugar levels, but they should be consumed in moderation and individuals should pay attention to how their bodies react to them.

Here are some examples of naturally occurring sugar alcohols:

1. Xylitol - found in small amounts in many fruits and vegetables, including berries, plums, corn, and mushrooms.
2. Erythritol - found naturally in some fruits, such as grapes and melons, and in fermented foods like soy sauce and cheese.
3. Mannitol - found in mushrooms, seaweed, and other plants, and is also produced by certain bacteria.
4. Sorbitol - found naturally in some fruits, such as apples, pears, and peaches, and in seaweed.
5. Isomalt - derived from beets and sugar cane.
6. Maltitol - derived from maltose, a sugar found in grains like wheat and barley.
7. Lactitol - derived from lactose, a sugar found in milk.

It's important to note that while these sugar alcohols occur naturally, they are often commercially produced by chemically modifying sugars like glucose or sucrose. Additionally, some sugar alcohols, such as xylitol and erythritol, are more commonly used as sugar substitutes in foods and beverages.

There have been several studies on the side effects of sugar alcohols, including xylitol, sorbitol, erythritol, and others. Here are some of the latest research findings:

1. Digestive side effects: Sugar alcohols can cause digestive discomfort, including gas, bloating, and diarrhea, especially when consumed in large amounts. A 2020 review of studies on sugar alcohols found that they can cause significant gastrointestinal symptoms in some people, but the severity and frequency of symptoms vary depending on the individual and the type and amount of sugar alcohol consumed.
2. Dental health: Sugar alcohols are often used as a sugar substitute in oral care products like toothpaste and mouthwash. A 2021 review of studies found that xylitol and erythritol can help prevent dental caries and promote oral health by reducing the growth of harmful bacteria in the mouth.
3. Blood sugar control: Sugar alcohols are often used as a sugar substitute in foods and beverages marketed to people with diabetes, as they have a lower glycemic index than sugar. A 2021 study found that consuming erythritol with a high-carbohydrate meal can improve postprandial glycemic control in people with type 2 diabetes.
4. Allergic reactions: Although rare, some people may be allergic to certain sugar alcohols, such as sorbitol or xylitol. A 2021 case report described a woman who developed an allergic reaction after consuming xylitol-containing chewing gum.

It's important to note that the research on sugar alcohols is ongoing, and more studies are needed to fully understand their potential health effects. Overall, sugar alcohols are generally considered safe for consumption in moderation, but individuals should be aware of potential side effects and consult with a healthcare professional or a registered dietitian if they have any concerns.

 SHAPE  \* MERGEFORMAT

does stevia 100% natural sugar alcohol?

No, stevia is not a sugar alcohol. It is a plant-based, zero-calorie sweetener that is extracted from the leaves of the Stevia rebaudiana plant. Stevia is considered a natural sweetener because it is derived from a plant source, unlike artificial sweeteners that are typically chemically synthesized. However, it is important to note that some brands of stevia-based sweeteners may contain other ingredients in addition to pure stevia extract, such as natural flavors or sugar alcohols like erythritol, to improve their taste or texture.

Stevia is a natural sweetener that is derived from the leaves of the stevia plant. It is a zero-calorie sweetener that is commonly used as a sugar substitute in many processed foods, beverages, and dietary supplements. Here are some other sugar alternatives that are similar to stevia:

1. Monk fruit extract: Also known as luo han guo, monk fruit extract is a natural sweetener derived from the monk fruit plant. It is a zero-calorie sweetener that is commonly used as a sugar substitute in foods and beverages.
2. Erythritol: Erythritol is a sugar alcohol that is derived from corn or other plant sources. It is a low-calorie sweetener that is commonly used as a sugar substitute in many processed foods, beverages, and dietary supplements.
3. Xylitol: Xylitol is a sugar alcohol that is derived from corn cobs, birch trees, or other plant sources. It is a low-calorie sweetener that is commonly used as a sugar substitute in many processed foods, beverages, and oral care products.
4. Allulose: Allulose is a low-calorie sugar alternative that is found naturally in some fruits, such as figs and raisins. It is commonly used as a sugar substitute in many processed foods and beverages.
5. Agave nectar: Agave nectar is a natural sweetener that is derived from the sap of the agave plant. It is commonly used as a sugar substitute in many processed foods and beverages, but it is important to note that it is high in fructose and calories, so it should be used in moderation.

It's important to note that while these sugar alternatives are generally considered safe for consumption, they may have different taste profiles and may not be suitable for all recipes or applications. It's always a good idea to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.

Option #1: Stevia

Stevia comes from the Stevia rebaudiana plant, which is native to South America and has been used for several hundred years. Steviol glycosides extracted from the plant are responsible for its sweet taste.

Pros

• Stevia doesn’t contain carbs or calories and does not raise blood sugar levels.
• It appears to be safe with a low potential for toxicity.
• Because stevia is very sweet, a little goes a long way.

Cons

• Stevia doesn’t really taste like sugar. It has a licorice-like flavor and an undeniable aftertaste when used in moderate to large mounts. Therefore, we recommend using it sparingly.
• It is challenging to cook with to get similar results as sugar and often can’t simply be swapped into existing recipes.
• There’s not enough long-term data on stevia to be certain of its true impact on the health of frequent users.

Sweetness: 200-350 times sweeter than table sugar.

Best choices: Liquid stevia or 100% pure powdered or granulated stevia. Note that some packets of granulated stevia such as Stevia in the Raw contain the sugar dextrose. The brand Truvia contains added erythritol (see below) but no dextrose.

Option #2: Erythritol

Erythritol is a sugar alcohol, a compound that resembles sugar but is only partially digested and absorbed by the body.

Erythritol occurs naturally in plants and fungi like grapes, melons, and mushrooms in small amounts. However, as a commercial sweetener, it is usually made from fermented corn or cornstarch. Erythritol is generally recognized as safe by the FDA.

In 2023, a study showed a link between high blood levels of erythritol and an increased risk of heart attack and strokes.

 However, this association was based on very weak data. More research is needed to determine if consuming erythritol increases cardiovascular risk, particularly since other studies suggest it may be beneficial rather than harmful to health.

Pros

• Erythritol doesn’t raise blood sugar or insulin levels.
• It provides nearly zero calories and is virtually carb-free. After being absorbed, it passes into the urine without being used by the body.
• In its granulated or powdered form it is easy to use to replace real sugar in recipes.
• Erythritol might be helpful in preventing dental plaque and cavities, compared to other sweeteners.

Cons

• Erythritol has a noticeable cooling sensation on the tongue, particularly when used in large amounts.
• Although it causes fewer digestive issues than most sugar alcohols, some people have reported bloating, gas and loose stools after consuming erythritol.
• While absorbing erythritol into the blood and excreting it into the urine appears to be safe, there may be some potential for unknown health risks (none are known at this time).

Sweetness: 70% as sweet as table sugar.

Best choices: Granulated or powdered erythritol or erythritol and stevia blends.

Option #3: Monk fruit

Monk fruit is a relatively new sugar substitute. Also called luo han guo, monk fruit was generally dried and used in herbal teas, soups and broths in Asian medicine. It was cultivated by monks in Northern Thailand and Southern China, hence its more popular name.

Although the fruit in whole form contains fructose and sucrose, monk fruit’s intense sweetness comes from non-caloric compounds called mogrosides. In 1995, Proctor & Gamble patented a method of solvent extraction of the mogrosides from monk fruit.

The US FDA has ruled that monk fruit is generally regarded as safe. It has not yet been approved for sale by the European Union.

Pros

• It is calorie-free and does not raise blood sugar or insulin levels.
• It has a better taste profile than stevia. In fact, it is often mixed with stevia to blunt stevia’s aftertaste. It is also mixed with erythritol to improve use in cooking.
• It doesn’t cause digestive upset.
• It’s very sweet, so a little goes a long way.

Cons

• It is more expensive than stevia and erythritol. However, monk fruit is often sold in cost-effective blends that contain stevia or erythritol.
• It’s often mixed with other “fillers” like inulin, prebiotic fibres and other undeclared ingredients.
• Be careful of labels that say “proprietary blend,” as the product may contain very little monk fruit extract.
• It is very new, and there aren’t any studies on its long-term effects.

Sweetness: 150-200 times sweeter than table sugar.

Best choices: Granulated blends with erythritol or stevia, pure liquid drops, or liquid drops with stevia. Also used in replacement products like monkfruit-sweetened artificial maple syrup and chocolate syrup.

Option #4: Xylitol

Like erythritol, xylitol is a sugar alcohol found in fruits and vegetables in small amounts. It is produced commercially from corn cobs or birch trees. Xylitol is one of the most frequently used sweeteners in sugar-free chewing gum and mouthwash.

Unlike the other three sweeteners discussed above, xylitol is only low carb, not zero carb. So it may not be the best choice on a keto diet (below 20 grams of net carbs per day) unless used in very small amounts.

Pros

• Xylitol has a low glycemic index of 13, and only 50% is absorbed in the digestive tract.

 When used in small amounts, this results in a very minor impact on blood sugar and insulin levels.

• Although it tastes like sugar and has a level of sweetness identical to sugar, xylitol provides 2.5 calories per gram, whereas sugar provides 4 calories per gram.
• Like erythritol, it’s been shown to help prevent cavities, compared to most other sweeteners.

Cons

• Because 50% of xylitol is not absorbed but instead fermented by bacteria in your colon, it may cause digestive issues (such as gas, loose stools, bloating) when consumed in moderate to large amounts.
• Although xylitol is safe for humans, it is toxic and potentially lethal for pets, like cats and dogs. If you use xylitol, make sure to keep it away from your animals.

Sweetness: Equivalent in sweetness to table sugar.

Best choices: Pure granulated xylitol made from corn cob or birch wood extraction.

Although we prefer to use erythritol in most of our dessert recipes, xylitol is included in some of our ice cream recipes because it freezes better.