Xylitol is a popular, healthier and lower-calorie sugar substitute that can make more restrictive diets more varied and may even support the body.
If you cannot do without white sugar, or simply want to sweeten your life, choosing a healthier alternative is definitely the better option.
Switching from white sugar to xylitol
Sweet taste is said to be the first one we get to know and at the same time the first one that so strongly appeals to us. No wonder we call it the “taste of childhood”. All the more so because it is linked with and associated with the so-called reward system. How many times has it happened that we did something well, or “were brave”, and as a reward received something sweet? Exactly.
The fact is that nowadays, unfortunately, many of us have a problem with moderation, and carbohydrates, or sugar, are often overused. Excess sugar intake over a long time not only leads to an increase in body fat (especially with low physical activity and a sedentary lifestyle). It can also lead to a drop in concentration, making it impossible to focus, reducing the willingness to act, and disrupting thought processes.
Today we also know that excess sugars are one of the main culprits when it comes to some cardiovascular diseases or glycaemic disorders, type II diabetes /
insulin resistance.
Xylitol will be a great alternative when giving up traditional white sugar (sucrose), which you used to add to tea or coffee every day. Not only is it much lower in calories, it also tastes (of course, sweetly) similar. For this reason, it is often used by people on health and weight-loss diets (fat burning).
Xylitol – what is it and what are the benefits of using it?
Xylitol (birch sugar), classified as a sugar alcohol (polyol), is one of the better-known natural sweeteners. It enjoys interest among people working on their figure and looking after their health, and among those following various diets. Undoubtedly, it is a very good substitute for sucrose, although it should be remembered that it is not calorie-free (despite its much lower calorie content compared with white sugar). According to studies, sweeteners such as xylitol or erythritol may have a positive effect on
the gut microbiota, serving as food (a prebiotic effect) for beneficial bacteria. Nevertheless, xylitol itself, when used in larger amounts, may cause unwanted intestinal symptoms in some people - FODMAP. As is known, much depends on the condition of the body, how advanced the problem is and sensitivity. In any case, in most cases the symptoms subsided over time.
Of course, this does not mean that xylitol should be added to everything that comes to hand. If your current diet contains excess sugar and you are practically addicted to it, then a much better method is to limit it, eliminate it, and only from time to time add our natural sweetener. Why tempt fate and maintain a craving for sweets, right?
What is more, xylitol should not cause a sharp increase in blood sugar levels and, as a result, an insulin release in response to this. Therefore, it will not deepen problems with glycaemia or worsen insulin resistance. On the contrary, it is said that it can increase the sensitivity of cells and tissues to the hormone insulin. Therefore, it may be a desirable companion in obesity, overweight or prediabetic states.
As a curiosity, I will mention that its use prevents tooth decay and osteoporosis thanks to its properties of increasing the mineralisation of enamel and bones. It also has bactericidal and fungicidal effects.
Xylitol – summary of benefits
- lower in calories than classic sugar,
- sweetness similar to sucrose,
- does not cause significant spikes in blood sugar and insulin,
- has bactericidal and fungicidal effects,
- can be used in sport and in glycaemic problems,
- increases insulin sensitivity.
