Xylitol: Everything You Need to Know (Literally)

This article was originally published on authoritynutrition.com by Kris Gunnars, BSc. 

Added sugar may be the single most unhealthy aspect of the modern diet.

For this reason, people have looked towards natural alternatives like Xylitol.

Xylitol looks and tastes like sugar, but has fewer calories and doesn’t raise blood sugar levels.

Several studies suggest that it can improve dental health and have various other important benefits.

This article takes a detailed look at Xylitol and how it can affect your health.

What is Xylitol and How is it Made?

Xylitol is a substance that is categorized as a sugar alcohol (or polyalcohol).

Sugar alcohols are like hybrids of a sugar molecule and alcohol molecule. Their structure gives them the ability to stimulate the sweet taste receptors on the tongue.

Xylitol is found in small amounts in many fruits and vegetables and is therefore considered natural. Humans even produce small amounts of it via normal metabolism.

It is a common ingredient in sugar free chewing gums, candies, mints, diabetes friendly foods and oral care products.

Xylitol has a similar sweetness as regular sugar, but contains 40% fewer calories:

• Table Sugar: 4 calories per gram.
• Xylitol: 2.4 calories per gram.

Xylitol is basically just white, crystalline powder. Obviously, xylitol is a refined sweetener, so it doesn’t contain any vitamins, minerals or protein. In that sense, it is “empty” calories.

Xylitol can be processed from trees like birch, but it can also be made with an industrial process that transforms a plant fiber called xylan into xylitol.

Even though sugar alcohols are technically carbohydrates, most of them do not raise blood sugar levels and therefore don’t count as “net” carbs, making them popular sweeteners in low-carb products.

Btw… don’t be intimidated by the sugar alcohol part… this really has nothing to do with the alcohol people get drunk from. Sugar alcohols are safe for alcoholics.

Bottom Line: Xylitol is a type of sweetener called a sugar alcohol and is found in some plants. It looks and tastes like sugar, but has 40% fewer calories.