No, “sugar alcohols” aren’t anything like your favorite Piña Colada or liquor. They may just be the sweet alternative you’ve been looking for.
Why Sugar Alcohols Rock
Sugar alcohols are a good alternative to sugar and even artificial sweeteners for fat loss – and for a lot of reasons:
1. They don’t raise your insulin or blood sugar.
2. They contain fewer calories than sugar.
3. They don’t feed off bad bacteria and impair your immune system like sugar does.
4. You use them the same way you’d use sugar in recipes, and in similar quantities.
5. They taste just like sugar, with none of the aftertaste most artificial sweeteners and even stevia have.
Warning: Digestive Distress
Sugar alcohols are not absorbed well in the digestive system (the exception being erythritol).
The good news: this means you absorb a fraction of their calories, making them less fattening than sugar.
The bad news: it may cause them digestive distress for some people.
Keeping that in mind – always follow these 3 golden rules when using sugar alcohols:
- Start slowly. Gradually build up your sugar alcohol consumption over the course of 4 to 6 weeks
- Monitor your reactions. Some people are sensitive to sugar alcohols, and should rarely or never consume them except if they enjoy stomach cramps…
- Don’t overdo it. Going overboard is a one-way ticket to some quality time in the bathroom
What’s The Best Sugar Alcohol?
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Mannitol and lactitol were left out of the table; they are almost impossible to find.
Sourcing Is Key
Anecdotal evidence shows that sugar alcohols made in China may cause more problems that those made in Canada or the US. Look for xylitol derived from birch (not corn), and erythritol derived from non-GMO corn.
Summary
- Xylitol and erythritol are probably good alternatives to sugar – but only if you can tolerate them.
- Like any sweetener, they must be used in moderate quantities.
- Always choose xylitol made from birch and made outside of China.
- Always choose erythritol made from non-GMO corn and made outside of China
