The next time you pop a stick of sugar-free chewing gum in your mouth, take a take a look at the ingredients list: you'll likely see an ingredient called xylitol. This sugar alcohol tastes like sweet sugar but has fewer calories and has negligible effects on blood sugar levels and insulin.
For this reason, xylitol is utilized in many sugar-free gums, candies, baked goods, and diabetes-friendly foods. You'll also find xylitol in toothpaste, mouthwash, and other sorts of oral care products.
What is xylitol?
A naturally occurring sugar alcohol (in trace amounts) present in many fruit and veggies, xylitol may be processed from certain trees or from a plant fiber called xylan. It tastes just as sweet as regular sugar, but with only half the calories per serving. Store-bought xylitol is a white, crystalline powder that may be used as a sugar substitute in recipes.
What are the health advantages of xylitol?
Eating an excessive amount of sugar has been linked to various serious health problems, including diabetes, heart disease, obesity and tooth decay, so sugar-free sweeteners like xylitol are a terrific alternative.
Xylitol is lower in calories and carbohydrates than sugar
Xylitol is a terrific sugar substitute for individuals who need to observe their weight, their blood sugar levels, or each. Sugar alcohols contain about 2.4 calories per gram (in comparison with 4 calories per gram in regular sugar). This makes it a very good option for individuals who need to limit their easy carbohydrate intake, corresponding to individuals with diabetes or related metabolic syndrome.
Xylitol doesn't cause an increase in blood sugar
When measured on the glycemic index (GI), which measures how quickly a food raises blood sugar, xylitol has a GI rating of seven, while regular sugar has a GI rating of about 60. Xylitol's low GI rating is related to more sustained energy without the spike and jump related to sudden consumption of normal sugar.
Xylitol is sweet on your dental health.
Xylitol will help prevent tooth decay by reducing the extent of bad bacteria in your mouth. According to 1 Review Published in Journal of International Society of Preventive and Community Dentistry, Consuming 5 to 10 grams per day of xylitol-containing products (corresponding to lozenges, candy, chewing gum, toothpaste, or mouthwash) significantly prevents cavities and tooth decay in comparison with products that don't contain xylitol. So don't be surprised in case your dentist recommends chewing gum containing xylitol at your next checkup.
Xylitol in on a regular basis products
Many sugar-free products contain xylitol, including sugar-free candy, gum, baked goods, mints, cough syrups, chewable vitamins, some nut butters, ice cream, and oral hygiene products corresponding to toothpaste and mouthwash. Mouthwash. You may also buy xylitol in bulk at most grocery stores or online retailers to make use of in cooking and baking.
Possible unwanted side effects
Most people can add xylitol to their weight loss program without experiencing any unwanted side effects. But some people may experience digestive problems like gas, bloating, and diarrhea in the event that they eat an excessive amount of too quickly. If you experience digestive discomfort, reduce your xylitol intake and reintroduce it slowly. And if you've gotten other digestive problems, corresponding to irritable bowel syndrome (IBS), you might need to avoid sugar alcohols altogether.
Additionally, An observational study Published within the June issue. European Heart Journal It found that prime levels of xylitol were related to the next risk of heart attack or stroke in adults years later. Although more research is required (the study was small, and observational versus experimental), it's best to maintain xylitol consumption in check.
Keep xylitol away out of your dog
Xylitol is extremely toxic to dogs, causing dangerously low blood sugar, liver damage and even death. Keep sugar-free products out of your dog's reach, and at all times check the ingredient labels on ice cream and peanut butter before serving them to your dog.