Is Sugar alcohols bad for you?
Also listed as: sorbitol, maltitol, INS 420, INS 965, polyols
Short answer
Safe in normal amounts and lower in calories than sugar, but large amounts can cause bloating, gas or a laxative effect, and maltitol still raises blood sugar somewhat.
What it is
Sweeteners made from sugars or starches. Despite the name they contain no alcohol (ethanol). Common ones are sorbitol, maltitol, xylitol and erythritol.
Where you’ll see it
Sugar-free sweets and chewing gum, ‘no added sugar’ chocolates, protein bars and diabetic-friendly biscuits.
+ The good side
- Fewer calories than sugar
- Don’t cause tooth decay the way sugar does
- Raise blood sugar less than table sugar
− The other side
- Can cause bloating, gas or loose stools, especially in children
- Maltitol has a noticeable effect on blood sugar, so ‘sugar-free’ isn’t carbohydrate-free
- Packs often carry a warning that excessive use may have a laxative effect
Who should pay attention
People managing diabetes, children, and anyone with a sensitive gut or IBS.
💡 What to do: Check total carbohydrates, not just sugars, on ‘sugar-free’ products, and keep portions small.
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Sucralose
Approved as safe at normal intakes and adds no calories, but the WHO advises against relying on non-sugar sweeteners for weight control.
‘No added sugar’
It means no sugar was added during manufacturing, not that the product is low in sugar. Fruit, milk and dried-fruit sugars can still make it very sweet.
Stevia (steviol glycosides)
A plant-derived, zero-calorie sweetener approved as safe. It is a reasonable sugar swap, though the WHO guidance on not using sweeteners for weight control still applies.
Related guides
General food information, not medical advice. Exact limits and labelling rules vary by country. If you have a medical condition or allergy, follow your doctor’s or dietitian’s advice.