Polyols - what are they & are they healthy? Here are your answers!
Polyols are substances often used as sugar substitutes in the food industry. These compounds are not metabolized by the human body and are known for their low energy content and low glycemic index. This makes polyols increasingly popular not only among people on low-calorie diets but also among diabetics. What exactly are polyols? Are sugar alcohols healthy? Are polyols harmful - and are they safe to consume?
Table of contents
- What are polyols?
- What are the types of polyols? List and examples
- Are polyols healthy? Check out what science says!
- Polyols and diabetes - what you should know before consumption
- Are polyols causing weight gain? Facts and myths
- Polyols on keto diet - are they worth using?
- Polyols during pregnancy - should you be careful with them?
- Polyols - applications
- Harmfulness of polyols - how to avoid unwanted side effects?
- Summary - key information about polyols in a nutshell
What are polyols?
Polyols, also known as polyhydric alcohols or sugar alcohols, are chemical substances that resemble alcohol in structure. However, unlike alcohols, polyols contain more than one hydroxyl group (-OH) in their molecule and have a different metabolic process. They are a group of food additives considered healthier alternatives to sucrose and offer an interesting substitute for classic table sugar.
Sugar alcohols are sweeteners derived from saccharides that are mostly indigestible by the human body. These compounds are characterized by their low calorie content and low glycemic index, and they do not cause blood glucose levels to rise as much as regular sugar does.
What are the types of polyols? List and examples
Polyhydric alcohols can be classified based on the number of -OH groups in their molecules, such as diols, triols, etc. The most popular polyols include compounds like:
- Erythritol: Contains four hydroxyl groups in the molecule, also known as E968.
- Xylitol: A five-carbon polyhydroxy alcohol, also referred to as birch sugar or E967.
- Sorbitol: Contains six -OH groups in its molecule and is listed as E420 in food.
- Mannitol: A hexahydroxyl alcohol, designated as E421.
- Glycerol: A trihydroxyl alcohol.
In addition, other sugar alcohols include compounds like isomalt, maltitol, lactitol, and perseitol.
Are polyols healthy? Check out what science says!
Polyols, known as low-energy sweeteners, have been gaining popularity in the food market in recent years. They are increasingly used as sugar substitutes in widely available products, especially in functional foods, sports supplements, and weight loss diets.
Scientific data so far suggests that polyols are sweet, low-energy substances that provide fewer calories to the human body than traditional sugar, while also having a low glycemic index. What's more, polyols are metabolized differently in the body compared to saccharides. This means that during the initial digestion process in the mouth, these sugars do not undergo fermentation and, as a result, do not contribute to tooth decay. Some studies also indicate that polyhydroxy alcohols may have antibacterial properties, preventing the growth of harmful bacteria in the body.
Additionally, analyses suggest that polyols, such as sorbitol, may help increase the absorption of iron and vitamin B12 in the body. Sweeteners like isomalt or maltitol can even promote the growth of bifidobacteria in the digestive system, displaying prebiotic properties.
Polyols and diabetes - what you should know before consumption
Polyols are of particular interest to diabetics and those involved in producing food for people with diabetes or insulin resistance. This is because the glycemic index (GI) of regular table sugar is around 68, whereas the GI of sugar alcohols is much lower, ranging from 0 to 35 depending on the specific compound.
Scientific studies also indicate that polyols do not raise blood sugar levels, meaning they do not cause a rapid glucose spike. This is due to the low absorption rate of sweeteners from the small intestine into the bloodstream, which can positively impact the body’s functioning for individuals with diabetes. As a result, polyols are considered safe for people with diabetes and can be included in low-carbohydrate diets.
Are polyols causing weight gain? Facts and myths
Polyols are low in calories, which makes them popular as additives in foods recommended for weight-loss diets and during weight loss.
Although the energy content of sweeteners considered sugar substitutes is significantly lower than that of sucrose, it’s important to note that polyols are less sweet than sugar. This means that, in many cases, larger amounts of sugar substitutes must be used to achieve the same level of sweetness. Therefore, while sweeteners contain fewer calories than sucrose, increasing their intake could have a similar effect to consuming traditional table sugar.
When choosing the right sweetener, it’s worth paying attention to the caloric content of the available polyols. Erythritol, for example, has the lowest energy value, providing 0 kcal per 1 g of product. This makes erythritol a great option when trying to lose weight or reduce body mass, and it’s a good idea to reach for products containing this type of polyol.
Polyols on keto diet - are they worth using?
Polyols play an important role in the ketogenic diet by providing desirable sugar substitutes that give food and products a sweet taste without adding significant amounts of carbohydrates, helping to maintain ketosis.
However, when following a ketogenic diet, it's important to moderate the intake of polyols to avoid exceeding the carb limit in meals that contain them. Additionally, it's essential to observe your body's individual reactions to the sweeteners you consume and discontinue using any compounds that have a negative effect on your health.
Polyols during pregnancy - should you be careful with them?
Polyhydroxy alcohols are commonly used in food products as substances that sweeten food without significantly increasing its calorie content. These ingredients can be valuable alternatives to sucrose or glucose-fructose syrup, but are polyols safe to use during pregnancy?
Studies conducted so far suggest that moderate amounts of polyols in a pregnant woman's diet are safe and should not adversely affect the developing fetus. There is also evidence indicating that including polyols like xylitol during pregnancy may have a positive effect on the unborn child, potentially preventing tooth decay later in life.
Polyols - applications
Sugar alcohols are most commonly used as sugar substitutes, which makes polyols ideal for use in foods for athletes, diabetics, and those following a ketogenic diet. At the same time, low-energy sweeteners are increasingly found in low-calorie foods, making them a valuable aid for people on weight-loss diets.
Polyols, such as isomalt, are also used for their filling properties. These substances can improve the texture of widely available food products, meaning polyols can be found in a variety of items, including:
- soy sauce
- breakfast cereals
- sweets
- jams, preserves, and marmalades
- glazes and icings.
In addition, polyols are used in the production of toothpastes, mouthwashes, and chewing gum. They are also commonly found in pharmaceuticals, dietary supplements, and vitamin and prebiotic preparations.
Harmfulness of polyols - how to avoid unwanted side effects?
Polyols, when consumed in reasonable amounts, are considered safe compounds that can be included in a person’s daily diet without concern. Although the acceptable daily intake (ADI) for polyols has not yet been established, caution and moderation are still recommended when consuming sugar alcohols. This is because excessive intake of these compounds can negatively affect the body, leading to undesirable side effects.
Studies show that excessive consumption of polyols can have a laxative effect, causing unwanted gastrointestinal symptoms such as bloating, diarrhea, and stomach cramps. To prevent digestive issues, it's advisable to gradually introduce sugar alcohols into the diet while monitoring your body’s individual reactions.
Additionally, it’s important to note that polyols, with the exception of erythritol, are considered fermentable compounds and fall under the FODMAP category of foods. They can increase osmotic pressure in the digestive tract, exacerbating symptoms in people with digestive issues, particularly those suffering from conditions like SIBO (Small Intestinal Bacterial Overgrowth) or irritable bowel syndrome (IBS). Therefore, individuals following a low FODMAP diet should avoid consuming polyols, opting for products containing only erythritol instead.
Summary - key information about polyols in a nutshell
Polyols, also known as sugar alcohols, are compounds widely used in the food industry. Substances like erythritol, xylitol, and mannitol are on the list of approved food ingredients. Their low calorie content, low glycemic index, and the fact that they don't contribute to tooth decay make polyols an increasingly popular alternative to sugar.
While sugar alcohols are a promising sugar substitute, it’s important to use them in moderation. Excessive intake of polyols can negatively impact the body’s functioning, causing side effects such as a laxative effect.
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