Is xylitol a good sugar substitute?
There has been a lot of sugar-free recipes popping up recently where they use xylitol instead of sugar, however there is some debate as to whether it is good for you.
What is it?
Xylitol is categorised as a sugar alcohol and is used by many as a substitute for sugar.
It is a naturally present substance found in the fibres of many fruits and vegetables and can be made in small amounts by the body.
Xylitol can be sourced from carbohydrate molecules in the cell walls of birch and beech trees, rice, oat, wheat and cotton husks, but the main source of xylitol for commercial use is corn cobs.
It is a common ingredient used in sugar free chewing gum, mints and some sweets.
Pros?
Some studies have shown that xylitol is healthier than sugar, because unlike sugar xylitol has barely any effect on blood sugar and insulin levels and it contains 40% fewer calories than sugar.
Other studies have also found that xylitol can be good for dental health as well, because it can help reduce plaque build-up and tooth decay by inhibiting the growth of the bacteria which causes cavities.
Cons?
Although there is general agreement of the health benefits of xylitol some people disagree.
There are some anecdotal reports of people experiencing digestive problems after eating xylitol, however there is not any scientific research to confirm this.
Xylitol is also highly toxic for dogs, as it can lead to hypoglycaemia (low blood sugar levels). This can be fatal in dogs and in high doses xylitol can also cause liver failure. So if you have a dog in the house then make sure any xylitol is well out of their reach.
Overall it appears that there are some health benefits to using xylitol over sugar, however because it is still a sweetener it is still recommended to eat it in small amounts the same as other sugar substitutes.
