A Sugar Substitute That Tastes Good, And Is Good For You?

Impossible? On the contrary, say those who love xylitol (pronounced ZY-li-tol). This sweetener enjoys almost as many positive medical claims as it does reports on good taste, reduced calories, and low-glycemic rating. Among other things, this sugar-free sweetener has been shown to help prevent cavities, regulate blood sugar in people with diabetes, and support bone health.

History... and Chemistry

Xylitol is the alcohol form of xylose, which occurs naturally in hardwoods as well as in straw, corncobs, fruits, vegetables, cereal grains, mushrooms, and some seaweeds. Most xylitol products originated in Finland. Between 1971 and 1999, Finnish scientists published over 200 medical studies of xylitol’s effects; today an estimated 1,500 studies are in print.

Studies show that daily doses of 4 to 12 grams of xylitol are effective for improving and maintaining health. Some researchers recommend 7 to 20 grams per day for the prevention of dental cavities or ear infections, divided into several doses of xylitol-sweetened candy or chewing gum.

For those with recurring sinus problems, xylitol nasal rinses prevent bacteria from adhering to nasal tissue and mucous membranes of upper respiratory passages. The same mechanism helps prevent ear infections.

Because it has the same sweetness as sugar, xylitol can replace sugar in cooking and baking. It dissolves more slowly than sugar at cold temperatures and faster than sugar at warmer temperatures.

Safety Reports

In 1963, the U.S. Food and Drug Administration (FDA) approved xylitol as a dietary supplement and nutritional sweetener. The only side effect reported in humans is that large amounts, such as 30 to 40 grams taken all at once, can produce intestinal gas and diarrhea. A word of warning for pets, though. Xylitol can cause a sudden and potentially fatal drop in canine blood sugar. Take any dog suspected of ingesting xylitol to a veterinarian immediately.  

The Truth about Splenda

The consumer advocacy group Citizens for Health recently called for the FDA to revoke its approval of sucralose, better known as Splenda. The artificial sweetener’s slogan says “made from sugar so it tastes like sugar”—so what is leaving a bitter taste for health advocates and nutrition experts?

“Splenda is not sugar and to piggyback it on to the reputation of the centuries-old profile of sugar is more than misleading,” says Nancy Restuccia, MS, RD, a dietitian at the New York Presbyterian/Columbia University Medical Center.  “It could come back to haunt us, perhaps sooner than we think.” Although sucralose is manufactured from sugar, processing transforms it into a chemical by replacing three atoms found in natural sugar with three atoms of chlorine.

Some of the adverse effects associated with the use of sucralose—including headaches, skin complaints, and gastrointestinal problems—should compel further investigation of the additive’s safety, according to Citizens for Health.

While the dearth of long-term and heavy consumption data concerns experts, so does another factor: No one knows how mixing different artificial sweeteners—from a diet beverage and sugar-free snack, for example—may affect the body.