Artificial Sweeteners 101 | Gimme Some Sugar (Part 3)
Understanding Sugar Alcohols: Are They Vegan-Friendly and How Do They Affect Us?
Sugar alcohols, despite their name, are neither sugars nor alcohols in the way we commonly understand these terms. The name comes from their chemical structure, which resembles both sugar and alcohol. These compounds are commonly used as sweeteners and are especially popular in sugar-free or low-calorie products. And the good news for plant-based eaters? The majority of these sugar alcohols are vegan!
Part 1: A Guide to Healthy Sugar Consumption
Part 2: Exploring Natural Sweeteners
Common Sugar Alcohols
Let’s break down some of the most commonly used sugar alcohols:
- Sorbitol
- Sucralose
- Stevia
- Saccharin
One thing to note: Aspartame can be a bit tricky. While aspartame itself is vegan, certain products, like Equal, may contain other additives that make them non-vegan. Always check labels to be sure.
Calories and Glycemic Index
When it comes to calories, sugar alcohols are much lower than traditional sweeteners like sugar, honey, or maple syrup. For instance, Sorbitol contains about 15 calories per teaspoon, which is significantly lower than the alternatives. Most sugar alcohols have zero calories, like Stevia and Sucralose, which is why they’re a popular choice for those looking to cut calories.
The glycemic index (GI) is another important factor, especially for diabetics or anyone managing blood sugar levels. Most sugar alcohols have a low GI, ranging from 0 to 7, meaning they don’t cause significant spikes in blood sugar. However, Maltitol stands out with a GI range of 35-50, depending on whether it’s in powdered (lower) or syrup form (higher). So, while maltitol is still lower than regular sugar, it’s not as low as some of the other options.
Possible Side Effects
Sugar alcohols aren’t absorbed as efficiently by the body, which can lead to some digestive issues if consumed in excess. The final few on the list, such as Xylitol, Erythritol, Sorbitol, and Mannitol, are particularly known for causing bloating, gas, and even diarrhea. You may have encountered them in sugar-free gum, candies, or even toothpaste.
Splenda, or sucralose, has also been linked to an increased risk of migraines, so if you’re prone to headaches, it may be something to avoid.
Baking with Sugar Alcohols: Sweetness and Taste
Sugar alcohols are often used as sugar replacements in baking, but they don’t always perform exactly like sugar. Many of these sweeteners are sweeter than sugar, while others have a distinct aftertaste. For example, I once tried Erythritol in a baked recipe, and the taste just didn’t sit right with me—it had an odd aftertaste that wasn’t very appealing.
Here’s a quick rundown of sweetness levels compared to regular sugar:
- Xylitol is roughly as sweet as sugar. It’s vegan and often derived from wheat straw or cereals.
- Mannitol is about 75% as sweet as sugar and comes from corn syrup.
- Sorbitol clocks in at around 50% the sweetness of sugar and is sourced from fruits like apples and pears.
- Erythritol is 60-80% as sweet as sugar, and you’ll find it naturally in pears, grapes, and watermelon.
When it comes to taste and texture, it's best to experiment. Everyone’s palate is different, and some sugar alcohols may work better in specific recipes. But don’t be surprised if some leave an unusual aftertaste or don’t quite bake the same as traditional sugar.
What’s Been Your Experience?
I’d love to hear your experiences with sugar alcohols, especially in baking. Have you found a favorite sugar substitute, or have any of them caused unexpected digestive issues? Let me know in the comments below!
For more helpful tips and information, please join my Facebook group at www.facebook.com/groups/mealmasters today!
CLICK TO JOIN MY FACEBOOK GROUP