Xylitol: Everything you need to know

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The addition of sugar to foods can affect health and increase the risk of many diseases. For this reason, sugar-free sweeteners like xylitol are gaining popularity. Xylitol tastes like sugar but has fewer calories and doesn't raise blood sugar. Several studies show that xylitol has many important health benefits, including improved oral health.

1. What is Xylitol?

Xylitol is classified as a sugar alcohol. Chemically, sugar alcohols combine the characteristics of a sugar molecule and an alcohol molecule. Their structure allows them to stimulate the taste receptors for sweetness on your tongue.
Xylitol is found in small amounts in many fruits and vegetables and is therefore considered a natural substance. The human body even produces small amounts of xylitol through normal metabolism.
This is a common ingredient in sugar-free gum, candy, mints, diabetes-friendly foods, and oral care products.
Xylitol has the same sweetness as regular sugar but contains 40% fewer calories:
Sugar: 4 calories per gram Xylitol: 2.4 calories per gram Store-bought Xylitol appears as a white crystalline powder. Since xylitol is a refined sweetener, it does not contain any vitamins and minerals or proteins. So it provides mere calories.
In fact, xylitol can be produced from plants like birch or from a plant fiber called xylan. Although sugar alcohols are chemically carbohydrates, most of them don't raise blood sugar, so they don't count as net carbs, making them a popular sweetener in low-carb products. carbs .
Although the word "sugar alcohol" is part of its name, xylitol is not an alcohol that gets you drunk. Sugar alcohols are safe for alcoholics.

2. Xylitol has a very low glycemic index and does not raise blood sugar or insulin

One of the negative effects of added sugars, such as high-fructose corn syrup, is that it can raise blood sugar and insulin levels. Due to its high fructose content, it can also lead to insulin resistance and many metabolic problems when consumed in excess.
However, xylitol does not contain fructose and has negligible effects on blood sugar and insulin levels. Therefore, no harmful effects of sugar apply to xylitol.
The glycemic index of xylitol (Glycemic Index) is a measure of how quickly a food raises blood sugar, which is only 7 while normal sugar is 60 to 70.
Xylitol can also be It is considered a weight loss-friendly sweetener because it contains 40% fewer calories than sugar.
For people with diabetes, sugar intolerance, obesity or other metabolic problems, xylitol is a great substitute for sugar.
Although corresponding human studies are not currently available, rat studies suggest that xylitol can improve symptoms of diabetes, reduce belly fat, and even prevent dietary weight gain. .

3. Xylitol promotes oral health

Many dentists recommend using xylitol sweetened gum. Studies have determined that xylitol promotes oral health and helps prevent tooth decay.
One of the leading risk factors for tooth decay is an oral bacteria called Streptococcus mutans. This is the bacteria that plays the most important role for plaque.
While some plaque on teeth is normal, excess plaque can stimulate your immune system to attack the bacteria in that plaque. This can lead to gingivitis.
These oral bacteria feed on glucose from food, but they cannot use xylitol. Therefore, replacing sugar with xylitol reduces the fuel available for harmful bacteria. Although these bacteria cannot use xylitol for fuel, they still eat it. After absorbing xylitol, they are unable to absorb glucose, meaning their energy production pathway is blocked and eventually dies.
In other words, when you chew gum with xylitol or use it as a sweetener, harmful bacteria in your mouth starve to death. In one study, gum sweetened with xylitol reduced levels of bad bacteria by 27% to 75%, while levels of beneficial bacteria remained unchanged.
Animal studies also show that xylitol can increase calcium absorption in your digestive system, protect against osteoporosis and promote your oral health.
Human studies demonstrate that using xylitol as a sugar substitute or as a supplement to your diet can reduce tooth decay and cavities by 30% to 85%.
Because an inflammatory response is the cause of many chronic diseases, reducing plaque and gingivitis can also benefit the rest of your body.

4. Xylitol reduces ear infections and yeast

Your mouth, nose and ears are all linked together. Therefore, bacteria that live in the mouth can also be the cause of ear infections, a common problem in children.
This makes sense that xylitol can kill off some of these bacteria in the same way that they work against plaque-producing bacteria.
A study in children with recurrent ear infections observed that daily use of xylitol sweetened gum reduced the rate of recurrent infections by 40%.
Xylitol also helps kill the yeast Candida albicans, which can lead to candida infections. Xylitol reduces the ability of yeast to adhere to surfaces, thus helping to prevent infection.

5. Other Potential Health Benefits of xylitol

Collagen is the most abundant protein in your body, found in large amounts in the skin and connective tissues. Several studies in rats have linked xylitol with increased collagen production, which may help combat the effects of aging on your skin. Xylitol may also protect against osteoporosis, as they helped increase bone mass and bone mineral content in rat studies. Remember that studies in people are needed to test and determine these benefits.
Xylitol is also a source of nutrition for the beneficial bacteria in your gut, acting as a soluble fiber and improving your digestive health

6. Xylitol is very toxic to dogs

In humans, xylitol is slowly absorbed and has no effect on the body's insulin production. However, the same does not happen in dogs. When dogs eat xylitol, their bodies mistake it for glucose and start producing large amounts of insulin. The dog's cells then begin to absorb glucose from the blood, which can lead to hypoglycemia, or low blood sugar, and even death.
Xylitol may also have adverse effects on liver function in dogs, with high doses causing liver failure. As little as 0.1 grams per kilogram of body weight is needed for a dog to be affected, so a chihuahua weighing 6-7 pounds (3kg) will get sick from just 0.3 grams. xylitol. This amount is less than the amount in a piece of gum.
If you own or have a dog, keep xylitol safe. If you believe your dog has accidentally ingested xylitol, take him to your vet immediately.

7. Side effects and dosage

Xylitol is generally well tolerated, but some people experience digestive side effects when consuming too much. Sugar alcohols can either pull water into the gut or get fermented by gut bacteria. This can lead to intestinal gas, bloating, and diarrhea. However, the body seems to adjust very well to xylitol.
If you increase your intake slowly and give your body time to adjust, you probably won't experience any negative effects. Long-term consumption of xylitol appears to be completely safe.
In one study, people consumed an average of 3.3 pounds (1.5 kg) of xylitol per month, with maximum daily intakes above 30 tablespoons (400 grams) without any negative effects. which pole.
People use sugar alcohols to sweeten coffee, tea and various recipes. You can replace sugar with xylitol in a 1:1 ratio. If you have irritable bowel syndrome (IBS) or are intolerant to the FODMAPS diet, use caution when using sugar alcohols and consider avoiding it altogether. they. In summary, Xylitol is a sweetener and a great alternative to sugar. While some sweeteners may pose health risks, studies show that xylitol has real health benefits. It doesn't spike blood sugar or insulin, starves plaque-producing bacteria in the mouth and feeds friendly bacteria in the digestive system. If you're looking for a healthier alternative to regular sugar, try xylitol.

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Reference source: healthline.com