They look and taste like sugar, but have fewer calories and less negative impact on health.
In fact, many studies show that sugar alcohols can actually lead to better health.
This article takes to search alcohols with a detailed report to the sugar and its impact on health.
What are sugar alcohols?
Sugar alcohols (or "polyols") are types of sweet carbohydrates [1] .
As the name suggests, are hybrid molecules of sugar and alcohol molecules.
Despite the "spirit" of the name, do not contain ethanol [2] , the compound that makes you drunk. Sugar alcohols are safe for alcoholics.
More sugar alcohols found naturally fruits [3] and vegetables.
However, most industrially produced, and were joined by other sugars such as glucose in processed corn [4] . thickness
Is that sugar alcohols, such as (white crystals, such as sugar):
Since sugar alcohols are similar to that of sugar, for activating the sweet taste receptors in the mouth are capable of chemical structure.
Unlike artificial sweeteners, low-calorie, sugar alcohols contain calories , somewhat less than the raw sugar.
[5]
Conclusion: sugar alcohols are sweet carbohydrates types that occur naturally or processed by other sugars. Are widely used as a sweetener.
Common sugar alcohols in the modern diet
There are many different sugar alcohols are commonly used as sweetening agent.
There are some differences between them, including their buds, calories and health effects ( 1 ).
Xylitol
Xylitol [6] is an alcohol most common and well documented sugar.
It has a distinct flavor of mint and is a common ingredient in sugar-free chewing gum, mints and oral care products such as toothpaste.
It is almost as sweet as table sugar, but has 40% fewer calories. (Except for some gastrointestinal symptoms when it is consumed in large quantities, xylitol is well tolerated 2 ).
Erythritol
Erythritol [7] is another sugar alcohol is considered to have excellent taste.
Is produced by the fermentation of glucose in the corn starch. Has 70% of the sweetness of sugar, but only 5% of the calories.
With the low-calorie sweetener Stevia [8] , erythritol the main component of the known sweetener mixture known Truvia [9] .
Erythritol has not the same gastrointestinal side effects like most other sugar alcohols, that does not reach the large intestine in significant quantities.
Instead, most of which are absorbed into the bloodstream and are excreted in the urine (unchanged 3 ).
Sorbitol
Sorbitol [10] to have found a soft feel in the mouth fresh taste.
It is 60% as sweet as sugar, approximately 60% of calories. It is a common ingredient in foods and beverages without sugar, including consideration of jelly and soft candy.
Cause little effect on blood glucose and insulin, but serious digestive disorders.
Maltitol
Maltitol [11] is processed from sugar maltose and has very similar to regulate a taste and mouthfeel sugar levels.
It is 90% sweeter than sugar, almost half the calories. While products containing maltitol, can claim to "sugar" is absorbed by the body and cause blood sugar spikes.
If you have diabetes, while skeptical, " low carbohydrate [12] "sweetened with maltitol products, and be sure to monitor your blood sugar levels.
Other sugar alcohols
Commonly found in foods other sugar alcohols include mannitol, isomalt, lactitol and hydrogenated starch hydrolysates.
Conclusion: Many different sugar alcohols are often in the modern diet. These include xylitol, erythritol, sorbitol, maltitol, and many others.
Sugar alcohols have a low glycemic index increase and not the blood sugar or insulin
The glycemic index is a measure of food quickly raise blood sugar levels in the blood.
Eating foods that are high on the glycemic index with obesity and metabolic many health problems (connected, 4 , 5 , 6 ).
The following diagram shows the glycemic index for more sugar alcohols, sugar and comparison with pure glucose:
As you can see, most sugar alcohols have a negligible effect on blood sugar levels. In the case of erythritol and mannitol, the glycemic index zero.
The only exception is maltitol, which has a glycemic index of 36. This is still very low compared to sugar and refined carbohydrates.
For people with metabolic syndrome, prediabetes or diabetes, sugar alcohols (maltitol except maybe) can be used as an excellent alternative to sugar.
Conclusion: the most sugar alcohols have little effect on blood sugar levels and insulin, with the exception of maltitol.
The alcohols may improve the dental health
Caries is well documented side effect of excessive consumption of sugar.
Sugar feeds some bacteria in the mouth, the acids that erode the tooth enamel multiply and secrete.
However, sugar alcohols such as xylitol, erythritol and sorbitol, are effective in protecting against dental caries ( 7 ). This is one of the main reasons why they are so popular with many gum and toothpaste.
Xylitol is known for its positive effects on the health of the teeth and has been carefully studied ( 8 , 9 ).
The "bad" bacteria in the mouth feed on xylitol actually, but is unable to metabolize are able to end up clogging the metabolic mechanisms and they (the killing of 10 ).
Erythritol has not been studied as much as xylitol, but found a study of 3 years in 485 school children greater protection against caries as xylitol and sorbitol ( 11 ).
Conclusion: xylitol, erythritol and sorbitol lead to improvements in dental health. Xylitol is the most studied, but there is some evidence that erythritol is most effective.
Other health benefits of sugar alcohols
Sugar alcohols can be a number of other beneficial effects that are worth mentioning are,
Prebiotic: sugar alcohols may the good bacteria in the gut a prebiotic effect as feed fiber [14] ( 12 , 13 , 14 ).
Bone Health: Many studies in rats have shown that xylitol can increase bone volume and bone mineral content, to protect against osteoporosis (should be shown 15 , 16 ).
Healthy skin: Collagen is the major structural protein of skin and connective tissue. Studies in rats have shown that xylitol can collagen production (increased 17 , 18 ).
Conclusion: sugar alcohols can feed the good bacteria in the gut, and have proven to be beneficial for bones and skin in animal experiments.
Sugar alcohols can cause digestive problems
The main problem is that sugar alcohols can cause digestive problems, especially when consumed in large quantities.
The body can most of them to digest, so traveling in the large intestine, where they metabolized by bacteria in the gut.
If you eat a lot of sugar alcohols in a short time, it can lead to symptoms such as gas, bloating , [15] and diarrhea.
If you irritable bowel syndrome (IBS) or sensitivity to have FODMAPs [16] , then you might want to consider avoiding all sugar alcohols.
The sorbitol and maltitol seem to be the biggest culprits, while the erythritol causes fewer symptoms.
Bottom line: if consumed in large quantities, most sugar alcohols can have significant gastrointestinal symptoms. Depends on the person and the type of sugar alcohol.
Xylitol is toxic to dogs
Xylitol people well tolerated, but is very toxic to dogs.
When dogs eat xylitol, think their body, it is sugar and begin to produce large amounts of insulin.
When insulin increases, the dog cells of sugar from the bloodstream starts to pull.
This can (low blood sugar) (lead and can be downright lethal hypoglycemia 19 ).
If you own a dog, xylitol keep out of range or outside your house completely.
This is probably not apply to other animals and is probably only xylitol, no other sugar alcohols.
Which sugar alcohol is the healthiest?
In all sugar alcohols, erythritol will be the clear winner.
It has almost no calories, has no effect on blood sugar and causes digestive problems and less than others.
It is also good for the teeth, and not end up hurting your dog.
It also has an amazing taste. It's basically like sugar without the calories.
Credentials
- ^ carbohydrates (authoritynutrition.com)
- ^ ethanol (en.wikipedia.org)
- ^ fruits (authoritynutrition.com)
- ^ maize (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ xylitol (authoritynutrition.com)
- ^ erythritol (authoritynutrition.com)
- ^ Stevia (authoritynutrition.com)
- ^ Truvia (authoritynutrition.com)
- ^ sorbitol (en.wikipedia.org)
- ^ maltitol (en.wikipedia.org)
- ^ Low Carb (authoritynutrition.com)
- ^ Photo source (www.starch.dk)
- ^ fiber (authoritynutrition.com)
- ^ swelling (authoritynutrition.com)
- ^ FODMAPs (authoritynutrition.com)
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