The Case Against Sugar Alcohols for Type 2 Diabetics and the Benefits of Choosing Fruit-Sweetened Desserts

Making good food choices can feel hard and frustrating for diabetics, especially when it comes to sweeteners. Sugar substitutes like sugar alcohols, including the popular erythritol, might seem like good options when compared to sugar. Nonetheless, recent research indicates sugar alcohols probably are not as beneficial or benign as manufacturers and the media have presented them. Instead of opting for sugar alcohols as an alternative to sugar, most diabetics probably would be better off choosing the natural sweetness of whole fruits or fruit-sweetened desserts.

The Case Against Sugar Alcohols for Type 2 Diabetics and the Benefits of Choosing Fruit-Sweetened Desserts

What Are Sugar Alcohols?

Sugar alcohols are a type of carbohydrate and have chemical structures similar to sugar. Although a tiny amount of sugar alcohols occur naturally, most are synthetic, manufactured compounds. Some of the more common sugar alcohols include xylitol, erythritol, sorbitol, maltitol, mannitol, isomalt, and lactitol. Sugar alcohols have very few calories, are not as sweet as sugar, and are labeled a low glycemic index food. Manufacturers commonly use sugar alcohols in processed foods labeled "low-carb," "sugar-free" or "diabetes-friendly." Because some sugar alcohols are made from sugars--erythritol is derived from fermenting corn--some manufacturers also use the label "naturally sweetened." Erythritol, for instance, is a key ingredient in sugar substitutes like Truvia and Splenda Naturals Stevia, both of which are labeled "naturally sweetened" but are heavily processed products.

Why Are Sugar Alcohols Dangerous?

Problems occur because your body can't fully absorb or digest sugar alcohols, particularly in the concentrations--beyond 10-15 grams a day--that some manufacturers use in processed foods. For example, a "no sugar added" Klondike bar has 11 grams of sugar alcohol, Breyers "zero sugar" vanilla ice cream contains 8 grams in a two-thirds cup serving, and Halo Top frozen dessert has 8 grams in a two-thirds cup serving. A packet of Truvia has about 3 grams of erythritol. If you eat an ice cream treat and use two packets of Truvia in a day, you're probably going to exceed the 10-15 grams a day "generally considered safe for most people." Some research indicates that 30-50 percent of people consuming sugar alcohols experience digestive problems, such as bloating, gas, and diarrhea. Of even more concern, new research is showing an association between elevated levels of sugar alcohols and the risks of blood clotting that can lead to heart attacks and strokes. A recent University of Colorado, Boulder study suggests that erythritol also can affect brain cells in ways that increase the likelihood of strokes.

Although more research and additional studies and evidence are essential, for now, the risks of consuming sugar alcohols seem to outweigh the benefits. Severely limiting your intake of sugar alcohols or cutting them out entirely probably is wise. Unfortunately, the old saying, "There is no such thing as a free lunch," also seems to apply to the notion that there is no such thing as a free sweetener. Rather than finding and relying on a perfect sugar substitute, minimizing added sugars in your diet and taming your sweet tooth are positive steps you can take. (See https://www.thenfeedthem.com/post/how-hard-is-it-to-reduce-your-sugar-consumption-and-how-long-does-it-take-to-reduce-your-sugar-crav for some ideas.) You also can satisfy a sweet craving with fruit, which, unlike sugar alcohols, is a natural "whole food" that's worth eating from the nutritional standpoint.

The Case for Fruit and Fruit-Sweetened Desserts

Research indicates that including fiber-rich, naturally-sweet fruits in your diet can help improve blood sugar levels by slowing digestion and providing a feeling of fullness. In addition to fiber, nutrient-dense fruits contain antioxidants, vitamins, and minerals that are useful in improving overall health. Sugar alcohols provide little nutritional benefit.

Fruits can be enjoyed plain--a juicy peach or bowl of fresh berries, for instance--and fruits can provide natural sweetness to enhance the flavor of baked goods and other desserts. Fruits also provide subtle flavor to desserts without the overwhelming sweetness and aftertaste that many sugar alcohols and artificial sweeteners leave in foods. Check out this website for many ideas for fruit-sweetened desserts!

The Case Against Sugar Alcohols for Type 2 Diabetics and the Benefits of Choosing Fruit-Sweetened Desserts

Ensuring a Balanced Approach--Don't Eat Too Much

By incorporating fruits into your dessert recipes, you can enjoy sweet treats without compromising your health or blood sugar control. Nonetheless, moderation is key. Even healthy foods can lead to blood sugar spikes if not consumed in appropriate portions. Pairing fruit-based desserts with protein or healthy fats also can help control blood sugar levels. For instance, combining a fruit with Greek yogurt or a handful of nuts creates a balanced treat. Enjoy!