To meet the growing demand for "low-carb" sweets, food manufacturers have developed "low-sugar" and "sugar-free" versions of candies, gum and ice cream. Many of these foods are sweetened with sugar alcohols instead of regular sugar. When eaten in large quantities, sugar alcohols can cause digestive problems.
Sugar alcohols are digested very slowly and not fully absorbed by the body. As a result, they provide only about half the calories of regular sugar. They also have less impact on blood sugar levels. The downside is that as little as 50 grams of sugar alcohol can cause bloating and diarrhea in some people.
Check the food label. A food that contains sugar alcohol must list it on the label — either by the specific type or as "sugar alcohols" if more than one type is used. Some common sugar alcohols include:
- Sorbitol, made from glucose in fruits and berries
- Lactitol, made from lactose or milk sugar
- Mannitol, made from tree syrup
- Malitol, made from cornstarch
Some people believe that they can eat unlimited amounts of "sugar-free" foods. But keep in mind that although sugar alcohols are lower in calories than regular sugar is, other ingredients in these foods still contribute calories. Moderation is key.
| Sugar-free or low-sugar candy | Serving | Calories | Sugar alcohol* (grams) |
| Mint patties | 6 pieces
(86 grams) | 400 | 54 |
| Toffee squares | 6 pieces
(90 grams) | 360 | 50 |
| Jelly beans | 4-6 ounces
(86 grams) | 380 | 50 |
*Average values from similar "low-carb" or "sugar-free" candies.
