What Is Xylitol?

1. Xylitol is a substance that is categorized as a sugar alcohol
   1. Has nothing to do with alcohol and is safe if you need to avoid alcohol
2. Natural sweetener
   1. Small amounts found in many fruits and vegetables
   2. Humans even produce small amounts of it via normal metabolism
3. Common ingredient in sugar free chewing gums, candies, mints, diabetes friendly foods and oral care products
4. Xylitol has a similar sweetness as regular sugar, but contains 40% fewer calories:
   1. Table Sugar: 4 calories per gram.
   2. Xylitol:4 calories per gram.
5. Glycemic load of xylitol is significantly less than that of sugar
   1. Will not cause weight gain
   2. Most of them do not raise blood sugar levels and therefore don’t count as “net” carbs, making them popular sweeteners in low-carb products

Health Benefits of Xylitol

1. Numerous studies show that xylitol has powerful benefits for dental health and prevention of tooth decay.
   1. Bacteria responsible for plaque, feeds on the glucose found in food and does not like xylitol
   2. It can significantly reduce plaque and cavities
   3. Study: using xylitol-sweetened chewing gum reduced levels of the bad bacteria by 27-75%, while it had no effect on the friendly bacteria
2. Xylitol also increases absorption of calcium in the digestive system
   1. Good for your teeth and may also protect against osteoporosis
   2. Increases production of saliva. Saliva contains calcium and phosphate, which get picked up by the teeth and aid in remineralization
   3. Reduces the acidity of saliva, which helps to fight acid-driven degradation of tooth enamel
3. Xylitol has a very low glycemic index
   1. Doesn’t spike blood sugar or insulin.
   2. Doesn’t cause weight gain
   3. Doesn’t lead to insulin resistance like fructose does
   4. High Fructose Corn Syrup is the primary cause of diabetes today
   5. None of the harmful effects of sugar apply to xylitol
   6. In rats xylitol reduced belly fat and the symptoms of diabetes
4. Xylitol reduces ear infections in children
   1. The mouth, ears and nose are connected and bacteria in one cavity can easily migrate to another
5. Xylitol fights the yeast Candida albicans, reducing its ability to stick to a surface and cause infection
6. Xylitol may increase the production of collagen
7. Xylitol may also be protective against osteoporosis
   1. Led to increased bone volume and bone mineral content in rats
8. Xylitol can also feed the friendly bacteria in the gut
   1. Functions kind of like soluble fiber

Side Effects of Xylitol

1. Xylitol can be highly toxic to dogs, leading to hypoglycemia and/or liver failure
2. Some people get digestive side effects when they consume too much
   1. Gas, Bloating, Diarrhea
   2. Introduce slowly so your body can adjust

Note: If you have Irritable Bowel Syndrome or an intolerance to FODMAPs, (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) that cause gas and bloating, then be extra careful with sugar alcohols and consider avoiding them altogether.

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.