Nutrition Q&a: Sugar Alcohols Are No Panacea For Diabetes
Question: I have Type 2 diabetes. I like to have low-sugar nutrition bars handy for snacks or missed meals, so I’ve begun buying bars that contain sugar alcohols. What do you think about these bars and sugar alcohol in general? Answer: I’m glad you asked. You’re not alone. “Lots of my clients are confused by foods labeled ‘sugar-free’ and containing one or more of these foreign-sounding ingredients with an ‘ol’ ending,” says Lise Gloede, a registered dietitian, certified diabetes educator and owner of Nutrition Coaching, a private practice in Arlington. For people with diabetes, the topic of sugars and sweets is steeped in outdated advice and misconceptions that linger. And new products are showing up on supermarket shelves to catch the eyes of a growing market. The Centers for Disease Control and Prevention recently announced that 29 million people in the United States have diabetes and another 86 million people, one in three U.S. adults, are estimated to have prediabetes. Let’s start with current guidance about sweets, then get to sugar alcohols. Historically, sugary foods were forbidden for people with diabetes. The notion was that calorie-containing sweeteners such as sugar, maple syrup, honey, etc., and foods containing them, raised blood glucose quickly — and faster than starchy foods and other sources of carbohydrates, such as fruit and milk. Then in the late 1980s, research punched holes in this theory, which eventually led to significant changes in the American Diabetes Association recommendation in the mid-1990s. This is the ADA’s basic recommendation: People with diabetes can substitute some sugar and foods containing sugars without affecting their glucose or blood fat (lipid) levels. But, a critical caveat: People are advised to make Continue reading >>
Sugar Alcohols: Good Or Bad?
For many decades, sugar alcohols have been popular alternatives to sugar. They look and taste like sugar, but have fewer calories and fewer negative health effects. In fact, many studies show that sugar alcohols can actually lead to health improvements. This article takes a detailed look at sugar alcohols and their health effects. Sugar alcohols (or "polyols") are types of sweet carbohydrates. As the name implies, they are like hybrids of sugar molecules and alcohol molecules. Despite the "alcohol" part of the name, they do not contain any ethanol, the compound that gets you drunk. Sugar alcohols are safe for alcoholics. Several sugar alcohols are found naturally in fruits and vegetables. However, most are produced industrially, where they are processed from other sugars, such as the glucose in corn starch. Sugar alcohols look like white crystals, just like sugar. Because sugar alcohols have a similar chemical structure as sugar, they are able to activate the sweet taste receptors on the tongue. Unlike artificial and low-calorie sweeteners, sugar alcohols do contain calories, just fewer than plain sugar. Sugar alcohols are types of sweet carbohydrates that are found naturally or processed from other sugars. They are widely used as sweeteners. There are many different sugar alcohols that are commonly used as sweeteners. There are several differences between them, including their taste, calorie content and health effects (1). Xylitol Xylitol is the most common and well-researched sugar alcohol. It has a distinct mint flavor, and is a common ingredient in sugar-free chewing gums, mints and oral care products like toothpaste. It is about as sweet as regular sugar, but has 40% fewer calories. Aside from some digestive symptoms when consumed in large amounts, xylitol is well Continue reading >>
Sugar Alcohols (polyols) And Polydextrose Used As Sweeteners In Foods - Food Safety - Health Canada
Sugar alcohols, a family of sweeteners also known as "polyols", are used as food additives. They occur naturally in small amounts in fruits and vegetables, including berries, apples, and plums, but for large-scale commercial use they are manufactured from common sugars. While they are chemically very similar to sugars, they are less sweet than sugars and have fewer calories per gram. Before any food additive is permitted to be used in foods sold in Canada, it is evaluated by Health Canada scientists to determine that it is safe, and achieves its intended purpose. Food additives are regulated in Canada under the Food and Drug Regulations and associated Marketing Authorizations (MAs). Approved food additives and their permitted conditions of use are set out in the Lists of Permitted Food Additives that are incorporated by reference in the MAs. Currently the following sugar alcohols are permitted for use as food additives in Canada: hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, maltitol syrup, mannitol, sorbitol, sorbitol syrup, xylitol and erythritol. Another food additive, polydextrose, a compound synthesized from dextrose (glucose), is also permitted. Because it has a low digestible energy value, it is used to provide bulk in foods, thereby reducing the caloric content. Unlike polyols, polydextrose is not sweet but has a slightly tart taste and thus can add texture to food without adding sweetness. It is often used as a replacement for sugar, starch, and fat in foods such as cakes, candies, pudding, and desserts. Health Canada scientists have studied the human health effects of these compounds and have concluded that the addition of sugar alcohols and/or polydextrose to foods is safe and effective for their accepted purposes of use. It is known, however Continue reading >>
Effect Of Rapid Normalization Of Plasma Glucose Levels On Microvascular Dysfunction And Polyol Metabolism In Diabetic Rats.
Abstract Effects of rapid normalization of plasma glucose levels (by insulin infused via Alzet pumps implanted intraperitoneally) on plasma insulin-like growth factor I (IGF-I) levels, granulation tissue polyol levels, and vascular permeation by 125I-labeled albumin were examined in male Sprague-Dawley rats with streptozocin-induced (60-65 mg/kg) diabetes. Two days after implantation of pumps, plasma insulin levels were twice normal levels and remained elevated (1.4-2.5 times normal) throughout the remainder of the study. Plasma glucose levels and granulation tissue polyol levels were normalized within 2 days after initiation of insulin treatment. Plasma IGF-I levels were significantly increased (2 times) by 2 days, but were not normalized until 7 days. In contrast, 125I-albumin permeation normalized at a much slower relatively linear rate and was still not completely normal after 14 days of insulin treatment. In view of 1) previous studies demonstrating that diabetes-induced increases in 125I-albumin permeation in this tissue are linked to increased metabolism of glucose to sorbitol and 2) the rapid normalization of tissue polyol levels in this study, the relatively linear rate of normalization of vascular permeability over 14 days in these studies suggests that impaired vascular barrier functional integrity in this model is mediated by structural and/or functional vascular alterations associated with sustained increased polyol metabolism rather than by increased polyol levels per se and/or by readily reversible functional and metabolic alterations associated with acute increases in polyol metabolism.(ABSTRACT TRUNCATED AT 250 WORDS). Continue reading >>
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Protein Bars: What Are Sugar Alcohols And Glycerine?
Protein supplements are simple, economical tools that help people increase their protein intake while controlling how many carbohydrates they consume. Many people on low carb diets find that powders and bars are also especially helpful as quick, on the go, meals. However, the next time you look for low carb foods and supplements, things will look a little different. If you're already an avid low carb supplement user you will notice it is becoming more difficult to find low carbohydrate foods and supplements. The products aren't changing, but the packaging will be. This is because the Food and Drug Administration (FDA) has asked all food and supplement makers not to use the term "low carb" or "low carbohydrate" on any packaging until the Federal Government issues office guidelines on the topic. Why? You may not be aware of it, but regulations do currently exist about what can be called low fat, low cholesterol, and low sodium. However, guidelines have not been established for carbohydrates. This is because carbohydrate content generally was not a concern for people until a variety of weight loss plans that restricted this nutrient became poplular. So, now we must wait for the FDA to establish guidelines before you will see low carbohydrate (or low carb) on packaging. In the meantime, you'll have to check the nutrition facts panel for carbohydrate content and decide what fits into your program. (Don't forget to be realistic - an 8 oz. glass of skim milk contains more than 10 grams of carbs and 20 grams of carbohydrates is less that you'll find in an 8 oz. serving of yogurt!) It is also important to remember that not all carbohydrates act the same in the body. For example many dietary fibers are non-digestible, so they do not add to the calorie content or raise blood sugar Continue reading >>
Sugar Alcohols Fact Sheet
BACKGROUND Sugar alcohols or polyols, as they are also called, are sugar replacers and have a long history of use in a wide variety of foods. Recent technical advances have added to the range of sugar alcohols available for food use and expanded the applications of these sugar replacers in diet and health-oriented foods. They have been found useful in sugar-free and reduced-sugar products, in foods intended for individuals with diabetes, and most recently in new products developed for carbohydrate controlled eating plans. Sugar alcohols are neither sugars nor alcohols. They are carbohydrates with a chemical structure that partially resembles sugar and partially resembles alcohol, but they don’t contain ethanol as alcoholic beverages do. They are incompletely absorbed and metabolized by the body, and consequently contribute fewer calories than most sugars. The commonly used sugar alcohols include sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt and hydrogenated starch hydrolysates. Their calorie content ranges from zero to three calories per gram compared to four calories per gram for sucrose or other sugars. Most sugar alcohols are less sweet than sucrose; maltitol and xylitol are about as sweet as sucrose. Sugar alcohols occur naturally in a wide variety of fruits and vegetables, but are commercially produced from other carbohydrates such as sucrose, glucose, and starch. Along with adding a sweet taste, polyols (sugar alcohols) perform a variety of functions such as adding bulk and texture, providing a cooling effect or taste, inhibiting the browning that occurs during heating and retaining moisture in foods. Polyols neither prevent nor cause browning. FORMS OF SUGAR ALCOHOLS The table below shows commonly used sugar alcohols along Continue reading >>
The Best And Worst Low Carb Sweeteners
Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning, but will dissipate after a few weeks. Even the seasoned low carber will tell you that they have cravings every once in a while, sometimes burning inside them so deep they want to give up to temptation. That’s where sweeteners come in, where you can make or bake things you usually can’t eat. Of course, you will have to watch out because most things that say “carb free” actually still contain carbs. Make sure you take the net carbs of any impacting sweetener into consideration when tracking your macros. As a general rule of thumb, it’s always best to try to avoid sweeteners in the beginning. They’re well known to cause cravings and some may stall your progress with over-use. Stay strict and try to only occasionally consume sweet treats when you are on a low carb diet. Types of Sweeteners In general, there are a few classifications of sweeteners. There are natural sweeteners, sugar alcohols, and synthetic sweeteners (or artificial sweeteners). There are a few others that aren’t exactly classified in these categories (like glycerin based sweeteners) but they are quite uncommon and rarely used, so we’ll skip going over them. For a ketogenic diet, I personally suggest sticking with erythritol and stevia (or a blend) because they are both naturally occurring, don’t cause blood sugar or insulin spikes, and sweeten just perfectly. When used in combination, they seem to cancel out the aftertaste that each has, and work like a charm. When you purchase sweeteners, make sure to take a look at the ingredients on the packaging. You normally want the pure sweetener, rather than having fillers such as maltodextrin, dextrose, or polydextrose which can cause spik Continue reading >>
What Is Sugar Alcohol And Can Sugar Alcohol Get You Drunk?
If you’re on this site, you likely care (or are starting to care) about your health. And if you care about your health, you probably read a fair number of food labels. But do you fully understand them or do you go straight to the calorie line? If so, you’re only getting part of the picture. For instance, “sugar alcohol” is showing up more and more under the carbohydrate section. Do you know what sugar alcohol is? Do you know how sugar alcohol will affect your diet? And yes, you may even want to know if sugar alcohol get you drunk. Sugar Alcohol According to the Internets Now yes, you could look sugar alcohol up on Wikipedia thinking it will be helpful, but it’s not. Why? Cause it reads like this: A sugar alcohol (also known as a polyol, polyhydric alcohol, or polyalcohol) is a hydrogenated form of carbohydrate, whose carbonyl group (aldehyde or ketone, reducing sugar) has been reduced to a primary or secondary hydroxyl group (hence the alcohol). Sugar alcohols have the general formula H(HCHO)n+1H, whereas sugars have H(HCHO)nHCO. In commercial foodstuffs sugar alcohols are commonly used in place of table sugar (sucrose), often in combination with high intensity artificial sweeteners to counter the low sweetness. Of these, xylitol is perhaps the most popular due to its similarity to sucrose in visual appearance and sweetness. You lost me at “… also known as a polyol, polyhydric alcohol, or polyalcohol.” Sugar Alcohol According to the Gurus Fortunately, we’re here to help decode this nutritional mumbo jumbo. Sugar alcohol has a structure that resembles part sugar and part alcohol, hence the name. However, the tricky thing is that sugar alcohol is neither sugar nor alcohol. Sugar alcohols, at their simplest, are a type of carbohydrate. If you don’t know Continue reading >>
Net Carbs
The concept sounds simple — only carbohydrates have more than minimal effect on blood glucose. The problem with understanding it is, however, that different carbohydrates affect blood glucose to different degrees. That’s the basis of the glycemic index, which is having more and more influence on low-carb diets like that of the late Dr. Robert C. Atkins. Carbohydrates We call them carbohydrates because they are essentially hydrates of carbon. That means one carbon atom links one atom of water. Their composition is CxH2xOx. We call the simple sugars — glucose, fructose, and galactose — monosaccharides. Their structural formula is C6H12O6. What we call disaccharides have two sugar units bonded together. For example, common table sugar (sucrose) is a disaccharide that consists of a glucose unit bonded to a fructose unit. Other carbohydrates are long chains of simple sugar units bonded together. That’s why we often refer to them as polysaccharides. Starch, a polymer of glucose, is the principal polysaccharide that plants use to store glucose for later use as energy. Glycogen is another polymer of glucose. It is the polysaccharide that animals (including humans) use to store energy. Excess glucose bonds together to form glycogen molecules, which animals store in the liver and muscle tissue as a quick source of energy. Alpha cells of the pancreas secrete glucagon, which stimulates liver cells to break down glycogen and release glucose to the blood stream. We use it to treat hypoglycemia. Cellulose is a third polymer of glucose. It’s different from starch and glycogen because it has hydrogen bonds holding together nearby polymers, which gives it added stability. Humans can’t digest cellulose, which we also know as plant fiber. Consequently, it passes through the d Continue reading >>
Are All Polyols Zero-carb?
Low-carb and Keto diets are gaining popularity. The market is slowly waking up to recognise our niche. I keep seeing new product brands – low-carb cookies, Keto bars, sugar-free sweets… It’s great to have so much choice. Unfortunately, not all these products are as good as they claim. Small companies – usually run by low-carb dieters and enthusiasts – tend to stick to the diet’s principles. They care about their clients and make products that are genuinely low-carb. However, some unscrupulous businesses jump on the bandwagon to make a quick buck. Either they don’t understand low-carb well enough – or they don’t care. Their products might carry the “low-carb” or “sugar-free” labels – while containing sugar, in some form or another. There is one particular trick that I see very often – incorrect labelling of sugar polyols. What are polyols You have probably already come across polyols in sugar-free products. Their names usually end in ”…ol”. Popular polyols are: xylitol sorbitol maltitol lactitol mannitol erythritol Polyols are organic substances derived from real sugar. Our bodies cannot process them in full. Therefore, not all the carbs they contain are digestible. So far, so good. The problem with polyols The biggest myth about polyols is that they are all zero-carb – not true! All polyols are partially non-digestible. But the digestible amount varies a great deal. It depends on the type of polyol – some are almost zero-carb, but some go as high as 60% carbs. The dirty trick by dodgy low-carb merchants is to pretend all polyols are zero-carb. They subtract grams of polyols from total carbs and bingo! They can slap something like “3g net carbs” on their product – whereas in reality, the carb content is much higher. Low-carb Continue reading >>
Benefits Of Polyols
Consumers say they regularly use low-calorie, sugar-free foods and beverages to stay in better overall health or simply because they taste good. Many of these products contain ingredients called “sugar alcohols,” frequently referred to as “polyols.” A polyol (or sugar alcohol) is not a sugar, nor an alcohol. Polyols are a group of low-digestible carbohydrates derived from the hydrogenation of their sugar or syrup source (e.g., lactitol from lactose). These unique sweeteners taste like sugar but have special advantages. There are several polyols used as ingredients in sugar-free foods: erythritol, hydrogenated starch hydrolysates (including maltitol syrups), isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol. In addition to their clean sweet taste and unique functional properties, polyols offer important health benefits. For example, they are reduced in calories and do not cause sudden increases in blood sugar levels. Importantly, polyols are not readily converted to acids by bacteria in the mouth and, therefore, do not promote tooth decay. Since most polyols are not as sweet as sugar they are often used in combination with approved low-calorie sweeteners such as acesulfame potassium, aspartame, stevia, neotame, saccharin or sucralose. Scientific research supports the fact that these low-calorie sweeteners, like polyols, do not promote tooth decay. Learn more In some people, over consumption of polyol-containing foods may cause gastrointestinal symptoms, including laxative effects, similar to reactions to beans, cabbage and certain high-fiber foods. Such symptoms are dependent upon an individual’s sensitivity and the other foods eaten along with the polyol-containing product. Any gastrointestinal symptoms (such as a feeling of fullness) from consuming Continue reading >>
“low-carbohydrate” Food Facts And Fallacies
Ten years ago, weight-conscious Americans jumped on the fat-free bandwagon. Supermarket shelves were replete with products touting “reduced-fat” and “fat-free” labels, which implied that these products were healthier and lower-calorie alternatives to standard “high-fat” fare. Yet, in the same 10-year time interval, Americans have continued to struggle with ever-expanding waistlines, gaining an average of 1 lb/year.1 The prevalence of type 2 diabetes has risen simultaneously.2 Thirty-eight percent of our population is currently attempting to lose weight.3 The latest trend in the highly lucrative, yet often fickle, diet industry is a resurgence of low-carbohydrate, high-protein, high-fat diets. Findings of a February 2004 survey by A.C. Nielsen, a leading market information company, revealed that 17.2% of households included someone on a low-carbohydrate diet. Slightly more, 19.2%, included someone who had tried a low-carb diet but had quit.4 This current diet trend directly counters the decade-old focus on low-fat diets and implicates carbohydrates as the culprit in America's obesity problem. In response to the low-carb resurgence, food manufacturers have rapidly revised food products and package claims to seemingly reduce the carbohydrate content of their products and increase consumer demand for them. Restaurant menus have incorporated purportedly low-carb entrees to accommodate demand for low-carb meals away from home. Aggressive marketing schemes imply that these products are healthier alternatives to standard high-carb fare and that they promote weight loss. For individuals with diabetes who are counting carbohydrates or attempting to lose weight, the current marketplace can be a source of a great deal of misinformation, cause considerable confusion, and Continue reading >>
Sorbitol: Helpful For Diabetics?
Sorbitol is a low-calorie sweetener chemically extracted from glucose. It is used as an alternative to sugar in a range of foods, including low-calorie and sugar-free foods, as well as pharmaceutical and oral health products, such as toothpaste and chewing gum. Sorbitol has less of an effect on blood sugar levels than sugar, which can benefit people at risk of developing diabetes. It has the look and feel of table sugar, but with 60% of sugar's sweetness and 30% fewer calories (2.6kcal/g, compared to 4kcal/g for sugar). When eaten, sorbitol has a mouth-cooling sensation, with virtually no aftertaste. It also helps food stay moist, making it a useful ingredient in the production of confectionery, baked goods and chocolate. Sorbitol is a polyol – a type of carbohydrate generally manufactured from sugar. Polyols are banned from soft drinks in the EU because of their laxative effect. Sorbitol naturally occurs in certain foods, such as apples and pears; stoned fruit, such as peaches and apricots; and dried fruit, such as prunes and raisins. When ingested, sorbitol is slowly and only partially absorbed in the intestine and converted into fructose in the liver. Too much sorbitol in the intestine can cause water retention, resulting in diarrhoea. If consumed in large amounts, it can cause side effects such as bloating and gas. Unabsorbed sorbitol is broken down into carbon dioxide and then eliminated. The EU's Scientific Committee on Food stated in a 1985 report that ingesting 50g a day of sorbitol causes diarrhoea. Foods that are made up of more than 10% sorbitol must carry a warning that excessive consumption may have a laxative effect. A 2011 report by the European Food Safety Authority (EFSA) on the health claims of polyols, including sorbitol, concluded that they promote Continue reading >>
Eat Any Sugar Alcohol Lately?
If you've looked lately at the "Nutrition Facts" panel on a pack of sugar-free gum or candy, you might be surprised to see that it contains "sugar alcohol." Don't let the name fool you. These ingredients were given this consumer-friendly name because part of their structure resembles sugar and part is similar to alcohol. Not One in the Same Don't be confused. Although they share a similar name, sugar alcohol and alcoholic beverages do not have the same chemical structure. Sugar alcohol does not contain ethanol, which is found in alcoholic beverages. What is Sugar Alcohol? Sugar alcohols, also know as polyols, are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. As a sugar substitute, they provide fewer calories (about a half to one-third less calories) than regular sugar. This is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don't cause sudden increases in blood sugar. This makes them popular among individuals with diabetes; however, their use is becoming more common by just about everyone. You may be consuming them and not even know it. Identifying Them Common sugar alcohols are mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH). Sugar alcohols are not commonly used in home food preparation, but are found in many processed foods. Food products labeled "sugar-free," including hard candies, cookies, chewing gums, soft drinks and throat lozenges often consist of sugar alcohols. They are frequently used in toothpaste and mouthwash too. Check Carbohydrates So why are sugar alcohols used so often? For one thing, they help to provide the sweet flavor to food in many products marketed t Continue reading >>
Primer On Sugar Alcohols
Confused about, as a client referred them: “those sugar alcohols”? If so, check out my cut to the chase answers below: What are Sugar Alcohols? Sugar alcohols, also called polyols, are neither sugar or alcohol. They’re called sugar alcohols because part of their structure resembles sugar and part alcohol. Keep in mind they do contain carbohydrate. Today polyols are in “sugar-free” foods, such as candy, cookies, ice creams and gums. They’re used alone or combined with a sugar substitute (e.g. sucralose, aspartame) to both sweeten and provide bulk (volume). (FYI: you couldn’t make a sugar-free ice cream or cookie with a sugar substitute only. The polyol provides necessary bulk.) Commonly used polyols are sorbitol, erythritol, and mannitol. Do they raise blood glucose? Sugar alcohols cause a lower rise in blood glucose (however, not zero rise) because they’re only partially digested and thus contain, on average, contain 2 calories per gram vs. 4 calories per gram for most other sources of carbohydrate. (Don’t forget: foods that contain sugar alcohols also contain other ingredients which may or may not contain carbohydrate. If they contain carbohydrate, they will impact blood glucose.) However, because people most often eat foods that contains sugar alcohol on occasion vs. regularly, the American Diabetes Association notes: “there’s no evidence that the amount of sugar alcohols likely to be consumed reduce glucose, calorie intake or weight.” And it’s certainly easy for people to fool themselves because foods with sugar alcohols often brag about being “sugar-free” (see next: What’s the meaning of “sugar-free”?) What’s the meaning of “sugar-free”? You’ve got to understand what “sugars” means. Sugars (note the plural), per FDA, i Continue reading >>
