Sugar alcohols have become a cornerstone of sugar-free products, promising sweetness without the calories or blood sugar spikes. Yet behind the marketing, as we delve deeper into their production, health impacts, and long-term effects, these compounds are far more complex. Are they a guilt-free indulgence, or are we overlooking their potential risks? Let’s dive deeper into their benefits, risks, and the hidden dynamics behind their popularity.
So what exactly are sugar alcohols? Despite their name, sugar alcohols are neither sugar nor alcohol. Chemically classified as polyols, they are carbohydrates that occur naturally in fruits and vegetables. However, the versions in sugar-free candies, gums, and protein bars are heavily processed—often derived from GMO cornstarch. Common examples include erythritol, xylitol, sorbitol, and maltitol. Often labeled as "natural," while originating from natural sources, their production involves extensive industrial processes that transform them into ingredients far removed from their original forms, ideal for commercial use. This raises questions about their alignment with claims of being “natural alternatives.”
Their popularity in recent years has risen as they offer fewer calories than sugar and have a minimal impact on blood sugar levels, making them attractive to those managing weight or diabetes. Erythritol, for instance, provides less than 0.4 kcal per gram and is rapidly excreted, reducing its metabolic impact (Bornet et al., 1996). Additionally, xylitol’s cavity-fighting properties have made it a staple in dental products (Janakiram et al., 2017).
But, while sugar alcohols can be beneficial in some contexts, they can also create gut issues especially for those with Irritable Bowel Syndrome (IBS). Their partial absorption in the small intestine often leads to fermentation in the colon, causing gas, bloating, and diarrhea. These effects can be particularly severe for people with IBS, as sugar alcohols are classified as FODMAPs (Hattori et al., 2021). Excess consumption (more than 20g) can also has a laxative effect on some people depending upon their gut microbiota. Emerging research suggests that long-term consumption of sugar alcohols may adversely affect the gut microbiome. A study published in Nutrients found that while certain gut bacteria can metabolize sugar alcohols like sorbitol, excessive intake may disrupt microbial balance, potentially leading to gastrointestinal issues such as diarrhea.
The Cleveland Clinic’s 2023 study revealed troubling links between erythritol and major adverse cardiovascular events (MACE), including heart attacks and strokes. High erythritol levels were associated with increased blood clotting risks, raising questions about its safety. Xylitol, another sugar alcohol, has also come under scrutiny. Research published in Time found that individuals with high xylitol levels faced double the risk of cardiovascular-related events. The authors of the study noted that further clinical studies are needed to assess the long-term cardiovascular safety of erythritol.“I feel that choosing sugar-sweetened treats occasionally and in small amounts would be preferable to consuming drinks and foods sweetened with these sugar alcohols, especially for people at elevated risk of thrombosis such as those with heart disease, diabetes or metabolic syndrome,” Dr. Hazen advises. “Cardiovascular disease builds over time, and heart disease is the leading cause of death globally. We need to make sure the foods we eat aren’t hidden contributors.”
Another major aspect, mostly overlooked is that while they may reduce sugar consumption, they don’t address the root problem—addiction to sweetness. Studies suggest that sugar alcohols reinforce cravings, keeping consumers locked in a cycle of dependence. Instead of retraining our taste buds to crave less sugar, we are simply swapping one sweet fix for another (Grembecka, 2015). This is where food companies capitalize on our collective sweet tooth, marketing sugar-free products as guilt-free indulgences. But these products don’t solve the deeper issue of sugar dependency. Instead, they perpetuate the very addiction they claim to mitigate, ensuring consumers return for more. It’s like trading one crutch for another without ever learning to walk unaided. And let’s face it, breaking up with sugar is hard, but leaning on sugar alcohols might not be the healthiest rebound.
The Tula Code Philosophy - Breaking the Cycle
At Tula Code, we believe that health is not about finding better crutches—it’s about standing on solid ground. We believe the sweetest choice might just be retraining your taste buds to crave less sweetness—a challenge that’s hard but ultimately worth it. That’s why we avoid sugar alcohols altogether and our products are very slow natural sugar but high nutrient density and flavour which compensates for the low sweetness. By using organic dates, organic banana powder and chicory root fibre, our food philosophy prioritises ingredients with at least 1,000 years of human consumption, ensuring they are both natural and time-tested.
By choosing products aligned with this philosophy, you are not only avoiding questionable ingredients but also breaking free from the cycle of sugar dependency. Our Whole Body Health promise is about providing nourishment that supports your well-being for both the short and long term.
Finally, the debate over sugar alcohols continues to evolve. While they offer some advantages, their risks—ranging from digestive issues to cardiovascular concerns—cannot be ignored. The jury is out, which is why Tula Code chooses only ingredients that are proven safe over centuries. With this approach, you can rest assured that your health is in good hands, now and in the future.
Citations:
1. Grembecka M. Sugar alcohols—their role in the modern world of sweeteners: a review. *European Food Research & Technology*. 2015;241(1):1–14.
2. Bornet FRJ, Blayo A, Dauchy F, Slama G. Plasma and urine kinetics of erythritol after oral ingestion by healthy humans: Safety evaluation of erythritol. *Regulatory Toxicology and Pharmacology*. 1996;24(2):S280–5.
3. Janakiram C, Deepan Kumar C, Joseph J. Xylitol in preventing dental caries: A systematic review and meta-analyses. *Journal of Natural Science, Biology, and Medicine*. 2017;8(1):16–21.
4. Hattori K, Akiyama M, Seki N, Yakabe K, Hase K, Kim YG. Gut Microbiota Prevents Sugar Alcohol-Induced Diarrhea. *Nutrients*. 2021;13(6):2029.
5. Witkowski M, Nemet I, Alamri H, Wilcox J, Gupta N, Nimer N, et al. The artificial sweetener erythritol and cardiovascular event risk. *Nature Medicine*. 2023;29(3):710–8
6. [Cleveland Clinic Study](https://newsroom.clevelandclinic.org/2024/08/08/cleveland-clinic-study-adds-to-increasing-evidence-that-sugar-substitute-erythritol-raises-cardiovascular-risk).
7. [VeryWell Health](https://www.verywellhealth.com/sugar-alcohols-digestive-issues-5093245).
8. [New York Post](https://nypost.com/2024/08/08/lifestyle/erythritol-sweetener-linked-to-increased-heart-attack-risk/).
9. [Time](https://time.com/6985904/xylitol-heart-health-risks/).