If you’ve looked at the nutrition label on a “sugar-free” candy, gum, or protein bar, chances are you’ve seen terms like xylitol, sorbitol, or erythritol.

These ingredients are called sugar alcohols, and they’re used to sweeten products without the full impact of traditional sugar.

For people with diabetes or anyone watching their carbohydrate intake, sugar alcohols might sound like the perfect solution. But not all sugar alcohols are equal—and they’re not completely “free” when it comes to blood sugar.

This article will explain what sugar alcohols are, how they affect glucose levels, and what you should know before relying on them in your diet.

What Are Sugar Alcohols?

Sugar alcohols are a type of carbohydrate that chemically resemble both sugar and alcohol, though they don’t contain ethanol (the alcohol in beverages).

They occur naturally in some fruits and vegetables but are usually manufactured for commercial use. Sugar alcohols taste sweet, but your body doesn’t fully absorb them, which means they provide fewer calories and less impact on blood sugar than regular sugar.

Common sugar alcohols include:

• Erythritol
• Xylitol
• Sorbitol
• Maltitol
• Mannitol
• Isomalt
• Lactitol

You’ll often find these in:

• Sugar-free gum and mints
• Protein and energy bars
• Sugar-free chocolate and candy
• Low-carb baked goods
• Certain toothpastes and mouthwashes

They’re frequently used because they allow products to be labeled as “sugar-free” while still tasting sweet.

Are Sugar Alcohols Safe?

Yes, sugar alcohols are considered generally recognized as safe (GRAS) by the U.S. Food and Drug Administration. They are approved for use in food products and are widely used worldwide.

But safety isn’t the only factor to consider. How sugar alcohols affect your digestive system, blood sugar, and overall eating habits also matters—especially if you’re living with diabetes or prediabetes.

Do Sugar Alcohols Raise Blood Sugar?

The answer depends on the type.

Because sugar alcohols are only partially absorbed, their impact on blood glucose is usually less than that of sugar—but it’s not always zero. Some sugar alcohols cause minimal changes in blood sugar, while others can still result in a measurable rise.

Here’s a quick comparison based on their glycemic index (GI)—a measure of how much a food raises blood sugar:

Sugar Alcohol	Glycemic Index (GI)	Notes
Erythritol	0	Virtually no impact on blood sugar
Xylitol	12–13	Small rise in glucose levels
Sorbitol	4–9	Mild impact, may cause GI symptoms
Maltitol	35–52	Significant effect on blood sugar
Mannitol	2	Low GI, but common digestive irritant

As you can see, maltitol has a much higher glycemic index than the others. It’s commonly used in sugar-free chocolate and baked goods, but can still raise blood sugar substantially.

If you use sugar alcohols, erythritol is generally the most blood sugar–friendly option.

Digestive Side Effects: What to Watch For

Because sugar alcohols aren’t fully absorbed in the small intestine, they ferment in the colon, which can cause bloating, gas, and diarrhea—especially when consumed in larger amounts.

People with irritable bowel syndrome (IBS) or sensitive digestion may be more prone to discomfort.

Some sugar alcohols, such as:

• Sorbitol
• Mannitol
• Maltitol

are known to cause more digestive upset than others like erythritol, which is typically better tolerated.

Many “sugar-free” candies, if eaten in excess, include a warning label: “Excess consumption may cause a laxative effect.”

The key is moderation.

Sugar Alcohols vs. Artificial Sweeteners

Sugar alcohols are often confused with artificial sweeteners, but they’re not the same thing.

Feature	Sugar Alcohols	Artificial Sweeteners
Source	Naturally occurring compounds	Typically synthetic
Calories	1.5–3 per gram	0 or near 0
Carbs	Yes (partially absorbed)	Usually none
Blood Sugar Impact	Low to moderate	Often none
Examples	Erythritol, xylitol, maltitol	Aspartame, sucralose, saccharin, stevia

If your goal is to completely avoid carbs or glucose changes, artificial sweeteners may be a better choice. But if you prefer a slightly more natural and less intense option, some sugar alcohols can be a great fit.

Do Sugar Alcohols Help With Weight Loss or Diabetes Management?

They can—but only when used thoughtfully.

Benefits include:

• Allowing sweets with less blood sugar impact
• Reducing overall calorie intake
• Supporting better oral health (xylitol helps prevent cavities)

However, overreliance on sugar alcohol–sweetened foods can backfire. Some people:

• Develop cravings for more sweet foods
• Experience digestive symptoms that affect quality of life
• Miscalculate carbs and insulin needs due to hidden ingredients

Balance is key. It’s better to enjoy a small portion of naturally sweet food (like fruit or dark chocolate) than to overeat “sugar-free” treats that cause discomfort or glucose spikes.

Should You Count Sugar Alcohols as Carbs?

If you’re counting carbohydrates for diabetes management or insulin dosing, sugar alcohols require some nuance.

The general recommendation is:

• Subtract half the grams of sugar alcohols from total carbs
• For erythritol, you can usually subtract 100%, since it isn’t absorbed

Example: If a food has 20g total carbs and 10g sugar alcohols (erythritol), you may count only 10g of carbs.

Always test your own blood sugar response to be sure.

Tips for Using Sugar Alcohols Wisely

• Read labels carefully—especially in protein bars and “low-carb” baked goods
• Start with small portions and observe how your body responds
• Don’t assume sugar-free means carb-free
• Watch for hidden sources of maltitol, especially in candy
• Choose erythritol or xylitol for better tolerance and lower glucose impact
• Avoid excess consumption, especially if you’re prone to bloating or IBS

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Scientific References

• Livesey, G. (2003). Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Nutrition Research Reviews
• FDA. (2022). Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States
• American Diabetes Association. (2022). Using Sugar Substitutes in Diabetes Management