Weight loss can be a difficult and frustrating journey for many—especially when exercise and diet don’t seem to help. If it seems like you’ve already tried everything to lose excess weight, it may be time to take a closer look at your diet to see if unsuspecting ingredients called sugar alcohols are holding you back.
If you’re not familiar with sugar alcohols, you may already be eating foods that contain these ingredients. Sugar alcohols can interfere with your weight-loss efforts and may be one of the main reasons you’re having difficulty meeting your health goals.
Here’s a closer look at what sugar alcohols are, along with tips on how to eliminate these ingredients from your diet.
What Are Sugar Alcohols?
Sugar alcohols are carbohydrates that have a chemical structure similar to sugar. Most sugar alcohols are synthetic, though some do occur naturally in fruits and other plant foods.
Sugar alcohols are normally used in place of real sugar to sweeten processed foods without the extra calories. They may also be added to foods to help retain moisture, add bulk and texture, and prevent certain foods from browning when they are heated.
Though they are frequently marketed as “low-calorie,” “sugar-free,” or “diabetes-friendly” foods, sugar alcohols are not healthy options. They are synthetic and are metabolized by the body in a way that is completely different from real foods, which is why they can cause health problems and side effects, including weight gain. Also, according to the National Institutes of Health, sugar alcohols are not required to be listed individually on nutrition facts labels on foods.
How Does Sugar Alcohol Interfere With Weight Loss?
Unlike real sugar, sugar alcohols are not absorbed by your small intestine. Instead, they pass through your small intestine to sit in your large intestine, where they are consumed by microbes. Throughout this process, which can last for several hours, sugar alcohols sit in your gut and ferment.
Foods that ferment in your gut can lead to water retention and bloating. A diet high in sugar alcohols can leave you constantly bloated and prevent you from seeing positive changes in your weight and waistline even after exercising and drinking plenty of water.
What Are Other Side Effects of Sugar Alcohol?
The long-term effects of sugar alcohol on the body are still being studied, and researchers have yet to identify all the harmful health effects of these synthetic ingredients. In addition to weight gain, studies have found that other side effects of sugar alcohols include:
- Nausea
- Upset stomach
- Diarrhea
- Borborygmi (rumbling and gurgling noises in the stomach)
- Impaired glucose tolerance
- Inflammation
- Stroke
- Heart attack
- Heart disease
- Blood clots
- Death
Impaired glucose tolerance and inflammation also contribute to weight gain. Inflammation can impair a wide range of bodily processes and interfere with hormones like insulin which play an important role in weight management.
What Are the Names of Individual Sugar Alcohols?
There are several types of sugar alcohols. Some of the most common include:
- Xylitol
- Erythritol
- Sorbitol
- Isomalt
- Maltitol
- Mannitol
- Hydrogenated starch hydrolysates
Some sugar alcohols, like sorbitol and mannitol, are naturally present in healthy foods including pineapples, asparagus, and carrots. In their natural forms, these compounds are safe to eat since they are not synthetic and are present in only small amounts. However, you may want to avoid all synthetic versions of sugar alcohols that are added to processed foods.
Read the ingredient labels on ALL processed foods to determine whether they have sugar alcohols. Then, try to limit those foods in your diet or cut them out completely. On foods that contain sorbitol or mannitol, the FDA requires a warning label that says, “Excessive consumption can cause a laxative effect,” which can make those foods easier to spot.
Processed foods that commonly contain sugar alcohols include:
- Chewing gum, including “sugar-free” gums
- Hard and soft candies, including those labeled “sugar-free”
- Ice cream
- Chocolate
- Chocolate-flavored desserts
- Baked goods
- Jelly and fruit preserves
- Toffee
- Frostings
- Cough drops
- Mouthwash
What Are Healthy Alternatives to Sugar Alcohols?
If you are trying to lose excess weight and want to satisfy your sweet tooth, there are plenty of healthy ways to do that without having to eat sugar alcohols or jeopardize your waistline.
Fruits may be your healthiest snack option if you want to enjoy something sweet. Fruits are better than sugar-free candies and goodies since they contain only real, natural sugars and plenty of other vitamins and antioxidants that contribute to weight loss and overall good health.
Other healthy alternatives to sugar alcohols include:
- Stevia
- Honey
- Maple syrup
- Monk fruit extract
- Dates
- Molasses
If you enjoy baked goods, look for recipes that use ingredients like honey, maple syrup, nut butters, applesauce, banana puree, and black beans in place of sugar, flour, and eggs. Many healthy dessert options taste exactly like your favorite goodies but without refined sugars and synthetic ingredients that can harm your health.
Lastly, if your goal is to lose excess weight, consult with your doctor, dietitian, or nutritionist to learn more about healthy eating. Your healthcare provider can work with you to establish a healthy meal plan that can help you reach your weight-loss goals.
Resource Links
- “Sugar Alcohols” via FDA
- “Erythritol and cardiovascular events” via National Institutes of Health
- “The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis” via National Library of Medicine
- “Effects of xylitol on metabolic parameters and visceral fat accumulation” via National Library of Medicine
- “Erythritol is a pentose-phosphate pathway metabolite and associated with adiposity gain in young adults” via National Library of Medicine