Sugar-free alternatives have gained popularity as people seek to reduce their sugar intake and make healthier choices. While these substitutes may seem like a sensible option, it's crucial to be aware of the potential gut health issues that can arise from the use of sugar alcohols, commonly found in these products.
Sugar alcohols, such as maltitol, xylitol, erythritol, and sorbitol, are used as sweeteners in sugar-free foods and beverages. They are known for their lower calorie content and minimal impact on blood sugar, making them attractive choices for those seeking to improve their diet.
However, sugar alcohols can have a disruptive effect on the gut and we as health consumers fall prey to strategic marketing. They are not fully absorbed in the small intestine and instead pass into the colon, where they can ferment and cause gastrointestinal distress. Common side effects include bloating, gas, diarrhoea, and abdominal discomfort. The level of digestive effect one experiences from the consumption of sugar alcohols is dependant on the individual and most people have a dose threshold that they can consume.
Products containing sugar alcohols are supposed to carry a warning that consumption may cause a laxative effect.
The problem here is when diet, low carb, low sugar and sugar free alternatives are marketed as the healthy choice consumers are quick to blame other aspect of the foods for the experienced pain and bloating. For instance, someone who selects a 'Sugar Free Chocolate' might be inclined to blame the dairy for digestive distress rather than the maltitol. This blame could then result in the individual to removing health promoting dairy from other aspects of the diet, like yogurt, milk and cheese. This is just one example using dairy but a similar example could be provided for gluten which is often fast to be blamed for digestive distress unfairly.
While sugar-free alternatives may appear to be a healthy choice, it's essential to consider the potential impact on your gut health. For individuals who experience gut discomfort after consuming sugar alcohols, it may be advisable to limit their intake and explore natural sweeteners (honey, regular sugar, maple syrup), move to a more Whole Food Based Diet to promote better gut health and just pick up the real chocolate that you want.
Common Sugar Alcohols | Non-Gut Irritative Alternatives |
|---|---|
Maltitol | Raw Sugar |
Xylitol | Brown Sugar |
Sorbitol | Honey |
Erythritol | 100% Maple Syrup |
Mannitol | Dates/Date Sugar |
Bissell, T., n.d. What You Should Know About Sugar Alcohols. [online] Cleveland Clinic. Available at: <https://health.clevelandclinic.org/what-you-should-know-about-sugar-alcohols/> [Accessed 7 November 2023].
Mayo Clinic, n.d. Artificial sweeteners and other sugar substitutes. [online] Available at: <https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936> [Accessed 7 November 2023].
NCBI, n.d. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols. [online] Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093271/> [Accessed 7 November 2023].
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