You already know that too much sugar isn’t great for you—but with so many sugar alternatives out there, how do you know which ones are better? Many sugar-free or keto-friendly products use sugar alcohols ending in -tol (like erythritol, maltitol, and sorbitol) to cut down on sugar. However, these sweeteners can cause digestive issues, impact blood sugar, and may have other unwanted effects.
At Protein Candy, we skip sweetening with the -tol sugar alcohols and instead use natural alternatives like stevia leaf extract and monk fruit juice concentrate for sweetness without the side effects.
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What Is Sugar Alcohol and Is It Unhealthy?
Sugar alcohols, or polyols, are a type of carbohydrate that adds sweetness with fewer calories than regular sugar. As the name suggests, they are hybrids of sugar and alcohol molecules. Common sugar alcohols end in -tol and include erythritol, maltitol, sorbitol, xylitol, mannitol, and isomalt. Some sugar alcohols, such as erythritol and sorbitol, occur naturally in foods like fruits and vegetables, but most sugar alcohols used in processed foods are manufactured.
Sugar alcohols are often mistaken for zero-calorie sweeteners because many sugar-free products use them, but they're actually considered low-calorie sweeteners. Although they're common in sugar-free products, research has raised concerns about their potential effects on gut health, blood sugar levels, and even cardiovascular health. For example, a study published in Nature Medicine found that higher blood levels of erythritol, a common sugar substitute, were associated with an increased risk of major cardiovascular events like heart attacks and strokes.
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What Sugar Substitutes Should You Avoid and Why?
Similar to regular sugar, sugar alcohols have some downsides to be aware of before incorporating them into your diet.
Some Sugar Alcohols May Cause Digestive Issues
If you've ever overindulged in sugar-free treats, you might have experienced some unpleasant digestive effects. Your small intestine struggles to absorb many -tol sugar alcohols, causing them to ferment in the colon, leading to gas, bloating, and even diarrhea. Some sugar alcohols also draw water into the intestines, which can trigger osmotic diarrhea. While these effects are more common in people with irritable bowel syndrome (IBS), they’re not exclusive to them. A study published in Advances in Nutrition found that some sugar alcohols can cause flatulence, abdominal discomfort, and laxative effects in both healthy individuals and those with IBS.
Sorbitol and maltitol, in particular, are known to cause digestive distress, which is why consuming too much can send you running to the bathroom.
Sugar Alcohols Can Affect Your Blood Sugar
Since sugar alcohols are low-sugar sweeteners (not zero-sugar), they can still affect blood glucose levels, though to a much lesser extent than regular sugar. Glycemic impact (how quickly blood sugar levels rise after eating) varies depending on the type of sugar alcohol. Maltitol and sorbitol, for example, have higher glycemic indexes, meaning they can still cause blood sugar spikes, making them less ideal for individuals with diabetes or those following keto or low-carb diets.
For comparison, pure glucose has the highest glycemic index (GI) of 100, while maltitol ranges from 35–60, sorbitol falls between 4–9, and erythritol has a GI of just 1. Foods with a high GI can cause a spike in blood sugar levels, followed by a quick drop, leading to energy crashes and increased hunger.
While some research suggests that maltitol may slow down glucose absorption in the small intestine and improve how muscles take in glucose under certain conditions, these effects haven’t been consistently observed in real-world settings. So, while maltitol has a lower impact on blood sugar than regular sugar, it’s still something to be mindful of if you're managing glucose levels. Research also suggests that sugar alcohols like erythritol and sorbitol may have a minimal impact on blood sugar, making them more suitable for diabetic-friendly or keto-friendly products.
The Sugar Alcohol Erythritol May Be Linked to Poor Cardiovascular Health
Although ideal for those who need to watch their glucose levels or follow a low-carb diet, new research suggests erythritol may not be as harmless as it seems. A recent study found that erythritol could increase the risk of cardiovascular events like heart attacks and strokes by enhancing platelet activity (meaning the tiny blood cells responsible for clotting become more likely to stick together), which may contribute to blood clot formation. While more research is needed, it’s something to consider when choosing a sugar alternative.
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Why We Use Stevia Leaf Extract & Monk Fruit Juice Concentrate
Unlike many sugar alcohols, stevia leaf extract is a natural, plant-derived sweetener with zero calories and does not raise blood sugar levels. A recent study published in Nutrients highlighted stevia’s potential anti-inflammatory and antioxidant properties, making it more than just a sweetener but also a potential health booster.
Similarly, monk fruit juice concentrate, derived from the Luo Han Guo fruit, is another naturally sweet option that has a negligible impact on blood sugar levels. Research also shows that monk fruit contains antioxidants, helping to protect against oxidative stress while being considered gut-friendly. Oxidative stress happens when there are too many harmful molecules (free radicals) in your body. These free radicals can damage cells and contribute to aging and disease.
Health professionals are also cautious about the use of sugar alcohols. As Registered Dietitian Miranda Galati explains:
“As a Registered Dietitian, I’m always on the lookout for lower sugar options that don’t sweeten with sugar alcohols like sorbitol, xylitol, or mannitol. These common ingredients can cause digestive upset, like bloating and gas, which isn’t exactly the snack experience most of us are going for. Protein Candy is naturally sweetened with monk fruit juice and stevia leaf extract, which are generally easier on digestion while still delivering on flavour.” – Miranda Galati, MHSc, RD
At Protein Candy, we avoid sweetening with sugar alcohols because of the many issues they can cause. By using stevia leaf extract and monk fruit juice concentrate, we ensure a deliciously sweet experience that won’t spike your blood sugar or leave you with uncomfortable digestive side effects.
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Vegetable Glycerin: Why It's Different from Sugar Alcohols like Sorbitol
To improve texture, we use vegetable glycerin, a sugar alcohol compound that is slightly more gut-friendly. Not all sugar alcohols affect digestive health equally. Many sugar alcohols, such as sorbitol and mannitol, are poorly absorbed in the small intestine, leading to digestive discomfort. Vegetable glycerin (glycerol), a sugar alcohol compound, presents a more tolerable alternative for a few key reasons:
Easy Absorption and Digestive Tolerance
Unlike many sugar alcohols, glycerol is more easily absorbed in the small intestine, meaning there’s little left over for fermentation in the gut, which helps reduce the risk of bloating, gas, and other digestive issues common with sugar alcohols like sorbitol or maltitol. Research also suggests that because glycerol doesn’t linger in the colon, it minimizes the chance of harmful byproducts forming during digestion.
Low Impact on Blood Sugar Levels
Glycerol has a GI of about 3 (compared to maltitol, which ranges from 35 to 60), indicating glycerol has a minimal effect on blood sugar levels. This makes it a good alternative for those looking to keep their blood sugar stable, whether they have diabetes or follow a low-carb lifestyle. By choosing glycerol, you get sweetness without the unwanted sugar spikes.
Important: Always consult a trusted healthcare professional before trying new products if you have dietary or health concerns.
Potential Benefits Beyond Sweetening
Glycerol is more than just a sweetener. It may also offer functional benefits. Research suggests that low-GI carbs, like glycerol, can help maintain energy levels and support endurance by keeping a steady supply of carbohydrates available for the body to use over time. This helps prevent energy crashes and delays fatigue, making glycerol a unique ingredient for those looking to fuel their bodies without the typical blood sugar spikes.
Unlike many sugar alcohols, the sugar alcohol compound, vegetable glycerin, is a more gut-friendly ingredient. Since it’s easier for your small intestine to absorb, it’s less likely to cause bloating or discomfort. Plus, with its minimal impact on blood sugar, it’s a good option for those looking to keep sugar levels steady.
Important: This article is for informational purposes and is not medical advice. Always read the full ingredient list and consult a trusted healthcare professional if you have questions about your unique dietary needs or health concerns.
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Why Stevia Leaf Extract & Other Natural Sweeteners Make Protein Candy Stand Out
By choosing natural sweeteners like stevia leaf extract and monk fruit juice concentrate, and improving texture where needed with easy to digest sugar alcohol compounds like vegetable glycerin, Protein Candy delivers a treat that’s low in carbs, easy on your stomach, and free from the common pitfalls of common sugar alcohols. Unlike maltitol or sorbitol, which can cause digestive discomfort and impact blood sugar, our carefully selected ingredients provide sweetness without the drawbacks. The result? A delicious, more gut-friendly option that fits into a balanced lifestyle.
Try Protein Candy today for a tasty, functional snack that supports your protein needs with no compromise!
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