Both sugar and sugar alcohol naturally occur in a variety of foods and are commonly added to many processed products. While they serve similar purposes, they influence your digestion, blood sugar levels, and oral health in distinct ways.
 Sugar, the term used for sweet-tasting carbohydrates, is an essential source of energy for your body, enabling various metabolic functions.
 On the other hand, sugar alcohols also possess a sweet flavor, yet their chemical composition differs significantly, leading to less efficient absorption by your body.

This article will delve into the crucial differences between sugar and sugar alcohol, providing insights into their unique properties and effects on health.

Understanding Sugar

Sugars, characterized by their delightful sweetness, are a category of carbohydrates composed of carbon, hydrogen, and oxygen atoms. These naturally occurring substances can be found in various foods, including fruits, vegetables, grains, and dairy products, while also being commonly added to processed items.

In terms of structure, simple sugars are classified into two primary groups: monosaccharides and disaccharides. Monosaccharides represent the most fundamental form of sugar, consisting of a single sugar molecule. Glucose is recognized as the most basic sugar and serves as the body's preferred source of energy; it is also the sugar that is monitored during blood sugar evaluations. Other types of monosaccharides include fructose and galactose, both of which are converted into glucose during metabolism.

On the other hand, disaccharides are formed by the union of two monosaccharide molecules, requiring separation during the digestion process. The most prevalent disaccharide is sucrose, commonly known as table sugar, which comprises one glucose and one fructose molecule. Additionally, lactose, which is present in milk, consists of a glucose and galactose molecule, while maltose is made up of two glucose molecules. In summary, sugar encompasses the sweet-tasting carbohydrates that provide energy to our bodies, consisting of both single units known as monosaccharides (glucose, fructose, and galactose) and paired units called disaccharides (sucrose, lactose, and maltose).

Understanding Sugar Alcohols

Sugar alcohols, often referred to as polyols, are unique carbohydrates that possess a structure reminiscent of both sugars and alcohol. It’s important to note that despite their name, sugar alcohols do not contain ethanol, making them a suitable option for individuals who wish to avoid alcohol consumption.

Due to their sugar-like structure, these compounds can activate the sweet receptors present on your taste buds, providing a delightful and cooling sensation in various foods. However, it’s crucial to understand that sugar alcohols are not absorbed or digested as efficiently as regular sugars, which results in a lower calorie count. Naturally, sugar alcohols can be found in a variety of fruits and vegetables, including plums, strawberries (strawberry), and avocados (avocado). They can also be synthesized through the processing of conventional sugars. They are commonly utilized as lower-calorie sweeteners in sugar-free chewing gums and candies, serve as food additives in numerous processed products, and can even be found in toothpaste, certain medications, and laxatives.

Some of the most prevalent sugar alcohols include xylitol, erythritol, sorbitol, maltitol, mannitol, isomalt, and lactitol. Despite their sweet taste, the metabolism and absorption of sugar alcohols differ significantly from that of regular sugar due to their distinctive structure that includes an alcohol molecule.

How Do They Differ?

Sugar and sugar alcohols exhibit notable differences in terms of sweetness, caloric value, metabolism, and their impact on blood glucose levels and dental health.

Caloric Value and Sweetness

When it comes to caloric content, sugar alcohols are generally lower in calories compared to traditional sugars. On average, sugar alcohols provide approximately 2 calories per gram, in contrast to the 4 calories per gram found in regular sugars. Moreover, sugar alcohols tend to be somewhat less sweet, offering about 25–100% of the sweetness of table sugar. For instance, lactitol is the least sweet, whereas xylitol matches the sweetness of sucrose. High sugar consumption is associated with various health issues, including obesity, cardiovascular diseases, diabetes, and inflammatory disorders. Thus, sugar alcohols can serve as a beneficial alternative, allowing individuals to reduce sugar intake while still enjoying a sweet flavor without the added calories.

Metabolism

Sugars undergo digestion in the small intestine before entering the bloodstream, where they are either utilized for energy or stored for later use. In contrast, sugar alcohols are not efficiently digested by the body. One notable exception is erythritol, which is well absorbed but remains largely unprocessed; it is excreted mainly intact via urine. Most sugar alcohols, however, proceed to the large intestine, where gut bacteria ferment them. Excessive consumption can lead to gastrointestinal discomfort, such as bloating, gas, abdominal pain, and diarrhea, particularly for those suffering from irritable bowel syndrome (IBS). Experts recommend a moderate intake of around 10–15 grams per day, which is usually well tolerated. Nevertheless, individuals with sensitivity may need to limit or avoid certain sugar alcohols, particularly sorbitol and maltitol, to prevent adverse effects.

Impact on Blood Sugar Levels

When consumed, sugars are broken down into simpler forms and absorbed into the bloodstream, leading to an increase in blood sugar levels. Insulin then facilitates the uptake of these sugars into the body's cells for conversion into energy or for storage. The glycemic index (GI) quantifies how rapidly a food item affects blood sugar levels. For example, glucose has a GI of 100, while sucrose has a GI of 60, indicating both are classified as high GI foods. Due to their inefficient absorption, sugar alcohols exert a much lesser impact on blood sugar levels, resulting in a lower GI, typically ranging from 0 to 36. As such, sugar alcohols may be a suitable choice for individuals with pre-diabetes, diabetes, or metabolic syndrome.

Dental Health

When sugars are present in the mouth, they are fermented by bacteria, producing acids that can harm tooth enamel and increase the risk of cavities. In contrast, sugar alcohols do not contribute to dental decay, as the bacteria in the mouth cannot ferment them. Interestingly, xylitol and erythritol may even aid in preventing tooth decay, which is why they are often included in dental products such as toothpaste and sugar-free mints or gums. However, additional research is warranted.

In summary, sugar alcohols are generally less sweet than sucrose and contain fewer calories, although they might lead to digestive issues for some. On the other hand, traditional sugar significantly affects blood sugar levels and can contribute to dental problems.

The Bottom Line

Sugars and sugar alcohols are both sweet-tasting carbohydrates, but they possess slightly distinct chemical structures. In general, sugar alcohols are less sweet and contain fewer calories compared to regular sugars. Moreover, they have a minimal impact on blood glucose levels, making them a favorable option for individuals with diabetes. Furthermore, sugar alcohols are not associated with tooth decay and may even play a role in its prevention. Nevertheless, unlike regular sugar, sugar alcohols are not absorbed efficiently by the body. Consequently, consuming them in large amounts or by those who are sensitive can lead to discomfort, including bloating, flatulence, stomach cramps, and diarrhea.