![]() ![]() Unlike sugar, xylitol has negligible effects on blood sugar and insulin levels. While corresponding human studies are currently unavailable, rat studies show that xylitol can improve symptoms of diabetes, reduce belly fat and even prevent weight gain on a fattening diet ( 7, 8, 9). It can also be considered a weight-loss-friendly sweetener since it contains 40% fewer calories than sugar.įor people with diabetes, prediabetes, obesity or other metabolic problems, xylitol is an excellent alternative to sugar. Xylitol’s glycemic index (GI) - a measure of how quickly a food raises blood sugar - is only 7, whereas regular sugar’s is 60–70 ( 6). Therefore, none of the harmful effects of sugar apply to xylitol. However, xylitol contains zero fructose and has negligible effects on blood sugar and insulin ( 2, 5). One of the negative effects of added sugar - and high-fructose corn syrup - is that it can spike blood sugar and insulin levels.ĭue to its high levels of fructose, it can also lead to insulin resistance and multiple metabolic problems when consumed in excess ( 3, 4). Xylitol Has a Very Low Glycemic Index and Doesn’t Spike Blood Sugar or Insulin Though it looks and tastes like sugar, it has 40% fewer calories. Xylitol is a sugar alcohol that occurs naturally in some plants. Sugar alcohols are safe for people with alcohol addictions. Though the word “alcohol” is part of its name, it’s not the same alcohol that makes you drunk. Xylitol can be processed from trees like birch or from a plant fiber called xylan ( 1).Įven though sugar alcohols are technically carbohydrates, most of them do not raise blood sugar levels and thereby don’t count as net carbs, making them popular sweeteners in low-carb products ( 2). In that sense, it provides only empty calories. Since xylitol is a refined sweetener, it doesn’t contain any vitamins, minerals or protein. Store-bought xylitol appears as a white, crystalline powder. Xylitol has a similar sweetness as regular sugar but contains 40% fewer calories: It is a common ingredient in sugar-free chewing gums, candies, mints, diabetes-friendly foods and oral-care products. Humans even produce small quantities of it via normal metabolism. Xylitol is found in small amounts in many fruits and vegetables and is therefore considered natural. Their structure allows them to stimulate the taste receptors for sweetness on your tongue. Xylitol is categorized as a sugar alcohol.Ĭhemically, sugar alcohols combine traits of sugar molecules and alcohol molecules. ![]()
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