Does Eating “Sugar Alcohols” Affect Burning Fat?
Because sugar has caused so many problems in recent years, many people are afraid to eat it, but the sweetness makes people happy every time and is an essential ingredient for many people. What if you don’t eat sugar and want to eat sweetness? So, sugar substitutes, sugar alcohols, and other foods have appeared on the market to appease our appetite.
What Are Sugar Alcohols?
Sugar alcohols are chemically similar to sugar and contain sugar and alcohol (alcohol, but not alcohol) that activates the sweet taste receiver on the tongue, so it tastes sweet. However, unlike artificial low-calorie sweeteners, they still contain calories, just less than regular sugar.
Why Can They Replace Sugar?
Provide Only Sweetness And Are Low In Calories
Compared to carbohydrates, they provide fewer calories per gram than sugar (sucrose) and have a more minor change in blood sugar, and are often used in place of sugar or with artificial sweeteners.
Does Not Affect Changes In Blood Sugar
Since the body does not have enzymes that can break down sugar alcohols, most of them are absorbed directly into the bloodstream and excreted in the urine, without raising blood sugar, insulin, cholesterol, or triglycerides.
Taste Fresh
When high levels of sugar alcohols are added to foods, the taste is cool and icy, like sugar-free hard candy or chewing gum.
Does Not Affect Dental Health
Unlike sugar, they do not interact with plaque bacteria in the mouth, so they do not cause tooth decay.
A Sweet Alternative
It can be used in moderation as a sweet alternative for people with obesity and blood sugar problems.
Does Not Affect Food Tissue
Sugar alcohols in foods add bulk and texture, help retain moisture, and prevent discoloration when heated.
Common Types of Available Sugar Alcohols
Most available sugar alcohols are mostly processed from other sugars or starches and added to foods as low-calorie sweeteners and can be found in many sugar-free and low-sugar products, including chewing gum, dairy desserts, frosted desserts, flavored jams, jellies, cough drops, mouthwashes, toothpaste, etc., but generally fall into the following categories:
- Sorbitol: Sorbitol has a smooth texture and refreshing taste and tastes 60% as sweet as sucrose. It has little effect on blood sugar and insulin, but large amounts (20 to 50 grams) may produce indigestion and osmotic diarrhea.
- Maltitol: It has a taste equivalent to 75% to 90% of the common sweetness of sucrose, with similar properties, but half the calories of sucrose. Maltitol has a taste and texture very similar to sugar and is used in the production of candy, sugar-free candies, chewing gum, chocolate, baked pastries, ice cream, etc.
- Xylitol: It is a common ingredient in sugar-free chewing gum, mints, and oral care products such as toothpaste. Xylitol promotes dental health and prevents tooth decay. It has the same sweetness as regular sugar, but with 40% fewer calories and a cool, minty flavor.
- Erythritol: Erythritol tastes almost like sugar, contains very few calories, only 0.24 calories/g, and is only 70% as sweet as sugar. It seems to cause fewer digestive problems than other sugar alcohols and can be used to treat irritable bowel, upset stomach, flatulence, and diarrhea. Erythritol is also an effective insecticide and can be used as a flytrap.
Possible Risks of Eating Sugar Alcohol
Sugar alcohols seem to have some health benefits, but there are also possible health risks that one must be aware of.
May Cause Indigestion
In natural foods, sugar alcohols are present in small amounts in a variety of fruits and vegetables and, like dietary fiber, have a partially antidigestive effect. They may cause stomach upset and gas, bloating, and diarrhea in some people because they are not fully absorbed by the body and are fermented by bacteria in the large intestine.
Sugar Alcohols Are Processed Food Additives
Food additives are substances that are added to foods to maintain flavor or enhance flavor and appearance. The process of making food additives is very chemically intensive, and the extraction and purification leave only sweetness and no other nutrients, similar to the practice of refined sugar.
Conclusion
The fact is that sugar alcohols present in natural foods are healthy, but for those seeking natural nutrition, sugar alcohols or sugar substitutes made through processing are not natural foods. If you just want low-calorie sugar alcohols that don’t affect blood sugar and simple fat burning, then you can choose some all-natural sugars such as maple syrup, honey, brown sugar, coconut sugar, sugar cane juice, nectar, and other processed sugars or natural dried fruits that are not overly refined; or choose herbs stevia, licorice and rooibos for taste and body needs that are moderately safe.