Sugar alcohols (also called polyols) are a type of carbohydrate used as low-calorie sweeteners in food products. They offer sweetness similar to sugar but with fewer calories and a lower impact on blood sugar. Despite their name, they do not contain alcohol that can cause intoxication (ethanol). Sugar alcohols are commonly found in protein bars, sugar-free candies, and other reduced-calorie products.
Common Sugar Alcohols Found in Protein Bars:
- Erythritol
- Calories: 0.2 calories per gram
- Sweetness: About 60-80% as sweet as sugar
- Notes: Very low in calories, has almost no effect on blood sugar, and is less likely to cause digestive issues compared to other sugar alcohols.
- Maltitol
- Calories: 2.1 calories per gram
- Sweetness: About 75% as sweet as sugar
- Notes: Provides a similar texture and sweetness to sugar, but can cause digestive discomfort (gas, bloating, diarrhea) if consumed in large quantities.
- Sorbitol
- Calories: 2.6 calories per gram
- Sweetness: About 60% as sweet as sugar
- Notes: Common in sugar-free gum and protein bars, but like maltitol, it may lead to bloating and digestive discomfort if over-consumed.
- Xylitol
- Calories: 2.4 calories per gram
- Sweetness: Equal to sugar (1:1 ratio)
- Notes: Often used for dental health benefits in products like gum. It can cause digestive issues when consumed in larger amounts, though it's generally well-tolerated in smaller doses.
- Isomalt
- Calories: 2 calories per gram
- Sweetness: About 50-60% as sweet as sugar
- Notes: Provides bulk and mild sweetness but can have a laxative effect if consumed in excess.
- Lactitol
- Calories: 2 calories per gram
- Sweetness: About 30-40% as sweet as sugar
- Notes: Used in reduced-calorie foods; like other sugar alcohols, it can have a laxative effect if over-consumed.
Benefits of Sugar Alcohols in Protein Bars:
- Fewer Calories: Compared to sugar, which has 4 calories per gram, sugar alcohols provide fewer calories (ranging from 0.2 to 2.6 calories per gram), making them suitable for people trying to reduce calorie intake.
- Low Glycemic Impact: They have a minimal effect on blood sugar levels, making them ideal for those managing diabetes or following a low-carb diet.
- Sweetness Without Sugar: Sugar alcohols offer a similar sweetness and mouthfeel as sugar without the high calorie and blood sugar spike.
Potential Drawbacks:
- Digestive Discomfort: Sugar alcohols are only partially absorbed by the digestive system, which can lead to bloating, gas, and even diarrhea, especially when consumed in large amounts.
Sugar alcohols are often used in protein bars to make them taste sweet without adding too many calories, making them popular among fitness enthusiasts and those looking to reduce sugar consumption.
10 popular protein bars and their sugar alcohol content:
-
Quest Protein Bar: 2-6g of sugar alcohol (erythritol) depending on the flavor. Known for being keto-friendly.
-
ONE Protein Bar: Contains 5-6g of sugar alcohols, typically using maltitol or erythritol.
-
Atkins Protein Bar: 5g of sugar alcohol (mostly maltitol), popular in low-carb diets.
-
Bulletproof Protein Crisp Bar: No added sugar, but uses sugar alcohols like erythritol for sweetness.
-
Nick's Keto Snack Bar: 2-4g of sugar alcohols (erythritol), good for those following a keto diet.
-
Orgain Organic Protein Bar: Uses erythritol as a sugar alcohol but in modest amounts (less than 5g).
-
Think! Protein Bar: Approximately 10-12g of sugar alcohol (maltitol) per bar.
-
Power Crunch Protein Bar: Contains around 4-6g of sugar alcohols.
-
No Cow Protein Bar: About 6-7g of sugar alcohols, primarily erythritol.
-
KIND Protein Bar: Some varieties contain sugar alcohols, but typically less than 4g.
References:
- Grembecka, M. (2015). Sugar alcohols-their role in the modern world of sweeteners: A review. European Food Research and Technology, 241(1), 1–14. https://doi.org/10.1007/s00217-015-2437-7
- Livesey, G. (2003). Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Nutrition Research Reviews, 16(2), 163–191. https://doi.org/10.1079/NRR200361
- Kawanabe, J., Hirasawa, M., Takeuchi, T., Oda, T., & Ikeda, T. (1992). Noncariogenicity of erythritol as a substrate. Caries Research, 26(5), 358–362. https://doi.org/10.1159/000261468
- Meyer-Gerspach, A. C., Beglinger, C., & Rehfeld, J. F. (2018). Effects of sorbitol, xylitol, and erythritol on gastric emptying and hormone release in humans. American Journal of Clinical Nutrition, 108(5), 1229–1236. https://doi.org/10.1093/ajcn/nqy192
- Mazi, T. A., & Stanhope, K. L. (2023). Erythritol: An in-depth discussion of its potential to be a beneficial dietary component. Nutrients, 15(1), 204. https://doi.org/10.3390/nu15010204