Sugar Alcohols are not to be confused with artificial sweeteners.

Artificial Sweeteners, as the name implies, are man made.  Sugar alcohols naturally occur in fruit like Plums, berries, and in some veggies.

Sugar Alcohols are known as Polyols.  They include: sorbitol, xylitol, erythritol, mannitol, and iso-malt.

Polyols are the P in FODMAPS.  These are (Fermentable, Oligo-, Di-, Mono-saccharides And Polyols)

Effects on the body

In small amounts sugar alcohols are ok, but in large amounts they may cause Gastrointestinal Distress.

Polyols are not well digested in the small intestine and then the move on the large intestine where they are digested by bacteria that produce gas.

How much is enough ?

50 grams of Xylitol may cause diarrhea (Storey et al 2007).  This is why many sugar free candies made with sugar alcohols come with warning labels.

Should you avoid them?

I think a small amount is fine especially if it is naturally occurring like in Fruit and veggies.

What you should avoid are sugar free cookies, pastries, candy, etc.  That’s just feeding the sugar dragon.  Even if it’s technically sugar free it is feeding your craving for sugar.  It’s best to cut those things out and focus on eating more whole and unprocessed foods.

I have baked with Xylitol in the past and I’ve even read about the health benefits of Xylitol.  For now, I think I will relegate the “healthy baking” right along with the brownies and cakes.  It’s for treats and special occasions not a regular thing.

I will say that I feel much more comfortable baking with Xyla than I do with Sucralose or Aspartame.  It also tasted great. You could not tell the difference!

Those with Irritable Bowel System or Frequent Gastroinstestinal problems should try to avoid foods made with sugar alcohols.