What is Xylitol?
Xylitol sweetens without raising blood insulin levels and is still good for oral health
Edited and resized image by Nik MacMillan is available on Unsplash
White sugar has been seen as one of the most harmful processed foods in the modern diet. For this reason, sugar-free sweeteners such as xylitol are becoming popular. Xylitol looks and tastes like sugar, but it has fewer calories and does not raise blood sugar levels. Several studies suggest that it has important benefits, including improving oral health.
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What is xylitol?
Xylitol is classified as a sugar alcohol. Chemically, sugar alcohols combine characteristics of sugar molecules and alcohol molecules. Their structure allows them to stimulate sweet taste receptors on the tongue.
Xylitol is found in small amounts in many fruits and vegetables and is therefore considered natural. Humans even produce small amounts through normal metabolism.
It is a common ingredient in sugar-free chewing gum, candy, candy, diabetic-friendly foods, and oral care products. It has a sweet taste similar to regular sugar, but contains 40% less calories:
- Table sugar: 4 calories per gram
- Xylitol: 2.4 calories per gram
Store-bought xylitol comes as a white, crystalline powder. As it is a refined sweetener, it does not contain vitamins, minerals or proteins. In that sense, it only provides empty calories. It can be processed from trees such as birch or from a vegetable fiber called xylan (see study about it here: 1).
Although sugar alcohols are technically carbohydrates, most of them do not raise blood sugar levels and therefore do not count as refined carbohydrates, making them popular sweeteners in low-carb products (see study on this: 2 ).
Although the word "alcohol" is part of his name, it's not the same alcohol that makes him drunk. Sugar alcohols are safe for people with alcohol dependence.
It has a very low glycemic index and does not raise blood sugar or insulin.
One of the negative effects of white sugar and high fructose corn syrup is that they can increase blood sugar and insulin levels.
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Due to their high levels of fructose, they can also lead to insulin resistance and multiple metabolic problems when consumed in excess (see study on this: 3, 4). In contrast, xylitol contains zero fructose and has negligible effects on blood sugar and insulin (see studies about it here:2, 3). Therefore, none of the harmful effects of sugar apply to xylitol.
Xylitol's glycemic index (GI) - a measure of how quickly a food raises blood sugar - is just 7, while regular sugar is 60 to 70.
It can also be considered a weight-loss-friendly sweetener as it contains 40% fewer calories than sugar.
For people with diabetes, pre-diabetes, obesity or other metabolic problems, xylitol is an excellent alternative to sugar.
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Although the corresponding human studies are currently unavailable, studies in mice show that xylitol can improve diabetes symptoms, reduce belly fat, and even prevent weight gain on a high-calorie diet (see studies about it here: 5 , 6, 7).
It's good for oral health
Many dentists recommend using xylitol-sweetened chewing gum -- and for good reason. Studies have concluded that xylitol is good for oral health and helps prevent tooth decay. One of the main risk factors for tooth decay is an oral bacteria called Streptococcus mutans. Although some plaque on teeth is normal, the excess stimulates the immune system to attack bacteria. This can lead to inflammatory diseases like gingivitis.
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These oral bacteria feed on glucose from food but cannot use xylitol. Therefore, replacing sugar with xylitol reduces the food available for harmful bacteria (see study about it here: 8). They cannot use it as food, but they still eat it. After absorbing xylitol, bacteria are unable to metabolize glucose - which causes their energy-producing pathways to clog and they eventually die. In other words, when chewing gum with xylitol or using it as a sweetener, the harmful bacteria present in the mouth starve (see study about it here: 9).
In one study, xylitol-sweetened chewing gum reduced levels of bad bacteria by 27 to 75%, while levels of friendly bacteria remained constant. Other studies, carried out in animals, also came to the conclusion that xylitol can increase the absorption of calcium in the digestive system, protecting it against osteoporosis and strengthening the teeth (see studies here: 10, 11).
Studies in humans have shown that xylitol - either replacing sugar or adding it to the diet - can reduce plaque and tooth decay by 30–85% (see studies 12, 13, 14 here).
Because inflammation is at the root of many chronic diseases, reducing plaque and gum inflammation can also have benefits for the body as a whole.
Reduces ear infections and thrush
The mouth, nose and ears are all intertwined. Therefore, bacteria that live in the mouth can end up causing ear infections - a common problem in children. It turns out that xylitol can starve some of these bacteria in the same way that it inhibits plaque-producing bacteria (see study on this: 15).
A study of children with recurrent ear infections found that daily use of chewing gum with xylitol reduced the infection rate by 40%.
Xylitol also fights yeast Candida albicans, which can lead to candida infections. It reduces the yeast's ability to adhere to surfaces, thus helping to prevent infection (see study on this: 15).
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Other Potential Health Benefits
Collagen is the most abundant protein in the body, found in large amounts in the skin and connective tissues.
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Some studies in rats have linked xylitol to increased collagen production, which may help counteract the effects of aging on the skin (see studies on this here: 16, 17).
Xylitol can also be protective against osteoporosis, as it leads to increased bone volume and bone mineral content (see studies about it here: 18, 19). In addition, it feeds probiotics in the intestine, acting as a soluble fiber and improving digestive health (see study on this: 20).
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It is highly toxic to dogs
In humans, xylitol is absorbed slowly and has no measurable effect on insulin production. However, the same cannot be said for dogs. When they ingest xylitol, the body confuses it with glucose and starts producing large amounts of insulin.
Then the dog's cells begin to absorb glucose from the bloodstream, which can lead to hypoglycemia, or low blood sugar, and even death (see study here: 21).
Xylitol can also have detrimental effects on liver function in dogs, with high doses causing liver failure (see study about it here: 22).
It only takes 0.1 grams per kg of body weight for a dog to be affected. Thus, a 3 kg Chihuahua gets sick from eating just 0.3 grams of xylitol. That's less than the amount contained in a single piece of chewing gum.
If you are a dog owner, keep xylitol out of your home. If you believe your dog accidentally ate xylitol, take him to your veterinarian right away.
How to use and side effects
Xylitol is generally well tolerated, but some people experience digestive side effects when consuming large amounts. Sugar alcohols can pull water into the intestine or be fermented by intestinal bacteria (see study about it here: 23). This can lead to gas, bloating and diarrhea. However, the body seems to adjust very well to xylitol.
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If you increase your intake slowly and give your body time to adjust, you probably won't experience any negative effects. Long-term consumption of xylitol appears to be completely safe.
In one study, people who consumed an average of 1.5 kg of xylitol per month - with a maximum daily intake of more than 30 tablespoons (400 grams) - did not experience any negative effects.
People use sugar alcohols to sweeten coffees, teas and various recipes. You can substitute xylitol for sugar in a 1:1 ratio. If you have irritable bowel syndrome (IBS) or an intolerance, be careful with sugar alcohols and consider avoiding them altogether.
Xylitol is great for use in homemade mouthwashes free of harmful substances like triclosan. Check out the recipe below:
Xylitol Mouthwash
You can combine the properties of xylitol with essential oils like peppermint, Eucalyptus globulusi, cloves and cinnamon, which also have benefits for oral health proven by science. One recipe that has gained popularity is the "Elixir of Power". It can't be ingested, but it's great for everyday use as a mouthwash, and if you have a sore throat, it's good for gargling. If you're allergic to mint, don't use peppermint and eucalyptus oils.
Ingredients
- 200 ml of water
- 2 tablespoons of xylitol
- 3 drops of cinnamon essential oil
- 5 drops of clove essential oil
- 5 drops of essential oil from eucalyptus globulus
- 10 drops of peppermint essential oil
Method of preparation
Thoroughly mix all ingredients in water until xylitol dissolves. Store in a glass container with a lid. Always use after brushing your teeth. To treat sore throats, gargle for two minutes three or four times a day. Do not ingest the content at all! Just use as a mouthwash or gargle. The ingredients mentioned, mainly in the form of essential oils, have potent action against harmful bacteria that cause inflammation. Also, they are great against cavities.
