What are Sugar Alcohols? The Not-So-Sweet Truth about these Sugar Alternatives Every Wellness Junkie Should Know
Sugar alcohols are the star ingredient in some of the most popular zero calorie sugar alternatives out there and you can find them in everything from sugar-free gum to “clean” protein bars and guilt-free keto brownies.
They sound kind of science-y, but also somehow natural. And if you’re trying to cut sugar, stabilize your blood sugar, or lose weight, they can seem like the perfect healthy and low calorie sugarless sweetener.
Not so fast.
Sugar alcohols might be a zero calorie option but there’s are other health factors to consider when looking for a safe sugar swap.
Emerging research, including a 2025 study published in the Journal of Applied Physiology, is raising red flags—especially about erythritol, one of the most popular sugar alcohols on the market. And as more women aim to clean up their diets, ditch ultra-processed foods, and feel good from the inside out, it’s worth taking a second look at what these sweeteners really are—and what they might be doing behind the scenes.
In this guide, we’ll break it all down in plain English:
→ What sugar alcohols are
→ The most common types you’ll run into
→ Where they show up in everyday foods and supplements
→ Side effects, safety concerns, and red flags from recent science
→ Better alternatives (if you want a naturally sweet life without weird ingredients)
What are Sugar Alcohols?
Sugar alcohols (also called polyols) are a type of carbohydrate that occurs naturally in small amounts in some fruits and vegetables but are generally lab manufactured for packaged foods.
Chemically, they’re a mix of sugar and alcohol molecules (not the kind that gets you tipsy). Even though sugar alcohols are carbs, your body doesn’t fully absorb them – which is why they’re often marketed as low-carb, low-calorie, or keto-friendly sweeteners.
Are Sugar Alcohols Artificial Sweeteners?
Sugar alcohols are processed – but not considered artificial. That’s because these are naturally derived – not purely synthetic.
Here’s how it breaks down:
Sugar alcohols (polyols):
- Examples: erythritol, xylitol, sorbitol, maltitol, mannitol, lactitol
- Type: nutritive sweeteners (they contain some calories)
- Source: Often derived from natural sources like fruits and vegetables, or manufactured from glucose, cornstarch, or other plant sugars
- Function: Provide sweetness with fewer calories than sugar
- Uses: Found in “sugar-free” gum, mints, candies, baked goods, protein bars
Artificial sweeteners (synthetic, high-intensity)
- Examples: aspartame, sucralose, saccharin, Ace-K
- Type: non-nutritive sweeteners (no calories)
- Source: Lab-made (synthetic)
- Function: Extremely sweet, used in tiny amounts
- Uses: Diet sodas, low-cal foods, tabletop sweeteners
Are Sugar Alcohols Safe?
That’s where it gets tricky. Sugar alcohols don’t spike your blood sugar or add to your calorie load, but different studies have linked these processed sugar alternatives to serious health consequences like strokes, heart attacks, and inflammation.
We’re planning an entire blog post getting into this topic. See this quick comparison for now.
✅ Pros:
- Lower-calorie alternative to sugar
- Lower glycemic index (won’t spike blood sugar as much)
- May help with weight loss or blood sugar control
- Dental-friendly
🚫 Cons:
- Common side effects include gas, bloating, and diarrhea
- Some, like erythritol and sorbitol, may disrupt gut health
- Emerging research (2025) links erythritol to potential stroke risk and neurological damage—a serious red flag
What Different Sugar Alcohols Are Made From
| Sugar Alcohol | Source Material | Manufacturing Process |
|---|---|---|
| Erythritol | Corn or wheat starch | Glucose is fermented using yeast or fungi (e.g., Moniliella pollinis) |
| Xylitol | Corn cobs, birch wood | Hemicellulose is extracted → Xylose → Hydrogenated into xylitol |
| Sorbitol | Glucose from corn starch | Hydrogenation of glucose |
| Mannitol | Fructose (often from seaweed or sugar beets) | Hydrogenation of fructose |
| Maltitol | Maltose (from corn or wheat starch) | Hydrogenation of maltose |
| Isomalt | Sucrose (table sugar) | Enzymatic rearrangement → hydrogenation |
| Lactitol | Lactose (milk sugar) | Hydrogenation of lactose |
| Hydrogenated Starch Hydrolysates (HSH) | Corn starch or potato starch | Partial hydrolysis → hydrogenation of starch syrup |
Popular Sugar Alcohols (and Where You’ll Find Them)
Here’s your cheat sheet on the most popular sugar alcohols:
🌿 Erythritol
- Found in: Low-carb snacks, keto desserts, powdered sweeteners (often mixed with monk fruit or stevia)
- Sweetness: ~70% as sweet as sugar
- Pros: Doesn’t spike blood sugar, zero calories
- Cons: Can cause bloating in high amounts. Recent 2025 research from CU Boulder linked erythritol to brain cell damage and increased stroke risk, raising safety concerns—especially for women using it daily in health foods.
🍬 Xylitol
- Found in: Sugar-free gum, dental mints, toothpaste, baked goods
- Sweetness: Similar to sugar
- Pros: Great for dental health, cavity-fighter
- Cons: Can cause digestive issues. Deadly for dogs—keep it far away from pets!
🍑 Sorbitol
- Found in: Sugar-free candy, ice cream, diabetic-friendly products
- Sweetness: ~60% as sweet as sugar
- Pros: Adds bulk and moisture to products
- Cons: Can cause serious bloating, cramps, and diarrhea—especially if you’re sensitive.
🍭 Maltitol
- Found in: Low-carb chocolates, protein bars, and “diabetic” sweets
- Sweetness: ~90% as sweet as sugar
- Pros: Tastes similar to sugar
- Cons: Raises blood sugar more than other sugar alcohols. Frequently causes digestive discomfort in moderate amounts.
🍐 Mannitol & Lactitol
- Found in: Chewing gum, sugar-free chocolate, processed food
- Less common, but similar issues: GI distress and bloating.
Should You Avoid These Processed Sugar Alternatives?
Fearmongering isn’t our thing. So if you enjoy the occasional sugar-free treat and your tummy can handle it – you’re probably fine.
But if you’re eating a lot of processed sugar alternatives in sugar-free, low-carb, or keto products daily, or you’ve been experiencing bloating, fatigue, or brain fog, it might be time to take a closer look.
Erythritol in particular is worth limiting until more safety data is available.
Better Natural Alternatives for Sweetness
If you want to avoid sugar alcohols but still enjoy a little sweetness, here are some gentler options:
- 🍯 Raw honey (in moderation)
- 🍇 Whole fruit purees
- 🍃 Stevia (pure extract, not blends)
- 🌿 Monk fruit (natural and generally well-tolerated)
Final Thoughts
You’re not “bad” for craving sweet things. But in the name of self-care, let’s stay curious about the ingredients we rely on daily. Just because something is “sugar-free” doesn’t mean it’s stress-free for your body.
So next time you’re scanning a label, give those sugar alcohols a second thought. Your gut, and maybe your brain, will thank you.
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