Sugar alcohols are a middle ground between sugar and artificial sweeteners — common in 'sugar-free' gum, candy, and low-carb products. Despite the name, they're neither sugar nor alcohol in the drinking sense.
What they are
Sugar alcohols (chemically, polyols) are carbohydrates that taste sweet but are only partly absorbed by the body. That partial absorption means fewer calories and a smaller effect on blood sugar than regular sugar. You'll spot them by names ending in -ol: erythritol, xylitol, sorbitol, maltitol, mannitol, and isomalt.
The common ones
- Erythritol — almost zero calories, minimal blood-sugar impact, generally the best tolerated digestively.
- Xylitol — as sweet as sugar, used in gum; note it's toxic to dogs.
- Sorbitol and maltitol — sweet but more likely to cause digestive issues, and maltitol raises blood sugar more than the others.
The digestive catch
Because they're incompletely absorbed, sugar alcohols can ferment in the gut and cause bloating, gas, or a laxative effect when eaten in quantity. 'Sugar-free' candies often carry a warning to this effect. Erythritol is the exception, usually tolerated well because it's absorbed and excreted differently.
Labels and 'net carbs'
On the label, sugar alcohols may be listed under Total Carbohydrate. Because they affect blood sugar less, they're central to the 'net carbs' calculation used in keto and low-carb marketing — typically subtracting about half their grams. They aren't added sugars and don't count toward that line.