Xylitol: What you should know about this popular sugar substitute
Because of this, xylitol is commonly found in gum, candy, baked goods, and sugar-free products aimed at people with diabetes. It is also included in toothpastes and mouthwashes, among other oral hygiene items.
What is xylitol?
Xylitol is a naturally occurring sugar alcohol found in small amounts in various fruits and vegetables. It can be made from certain trees or from a plant fiber called xylan. It's as sweet as sugar but has about half the calories per serving. Store-bought xylitol usually comes in white, crystalline form and can replace sugar in recipes in a one-to-one ratio.
What are the health benefits of xylitol?
Excess sugar consumption is linked to serious health problems such as diabetes, heart disease, obesity and tooth decay. This makes sugar-free alternatives like xylitol an attractive option.
1. Low in calories and carbohydrates: Xylitol is a great sugar substitute for anyone managing their weight or blood sugar levels. It has about 2.4 calories per gram, compared to 4 calories per gram for regular sugar. This makes it a smart choice for people managing diabetes or related health issues.
2. No blood sugar spikes: Xylitol has a glycemic index (GI) of 7, while regular sugar sits around 60. A lower GI means that xylitol doesn't cause the rapid spikes and drops in blood sugar that come from regular sugar, leading to lower energy levels. more stable.
3. Dental health benefits: Xylitol can help fight cavities by reducing harmful bacteria in the mouth. TO review in the Journal of International Society of Preventive & Community Dentistry found that consuming 5 to 10 grams of xylitol each day (via gum, lozenges, or toothpaste) can significantly reduce cavities. So if your dentist suggests xylitol gum, it's for a good reason!
Xylitol in everyday products
You can find xylitol in many sugar-free products, such as candies, gum, baked goods, mints, cough syrup, chewable vitamins, some nut butters, ice cream, and oral hygiene products. You can also buy it in bulk at grocery stores or online to use in cooking and baking.
Most people can add xylitol to their diets without any problems. However, some may experience digestive problems such as gas, bloating or diarrhea if they consume too much too quickly. If that happens, reduce your intake and try reintroducing it slowly. Also, if you have conditions like irritable bowel syndrome (SII), it is best to stay away from sugar alcohols. An observational study published in the European Heart Journal even found that high levels of xylitol were linked to an increased risk of heart attack or stroke in some adults. While more research is needed, it is advisable to consume xylitol in moderation.
Keep Xylitol Away from Your Dog
It is very important to know that xylitol is extremely toxic to dogs. It can cause dangerously low blood sugar levels, liver failure, and even death. Be sure to keep sugar-free products out of your pets' reach and always check ingredient labels, especially for products like ice cream and peanut butter.
Photo by Nadisja
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