Xylitol: everything you need to know before consuming it

During World War II, the use of xylitol from birch bark (or “birch sugar”) was very popular in Finland, as there was no sugar from other sources, such as beets or sugar cane, which had to be be imported. After the war, its use decreased, but in recent years it has returned to being a widely used sweetener throughout the world due to its taste, versatility and health benefits.

The main advantage that xylitol offers as a sweetener over others is its power to prevent cavities and remove dental plaque, as confirmed by a recent review of studies. Children of mothers who use xylitol have been shown to have less cavities and fewer cariogenic bacteria in the mouth.

Along with stevia, it is also ideal in case you suffer from diabetes, since it has a hypoglycemic effect by regulating insulin production by the pancreas.

What is xylitol

Xylitol is also known as birch sugarbecause it was from the bark of this tree where it was extracted for the first time.

It is a sugar alcohol or polyalcohol that is obtained from the reduction of a substance called xylose and that stimulates tongue receptors for sweet taste. But be careful, that does not mean that xylitol has something to do with alcohol or ethanol. Xylitol was discovered in 1891 and has been used as a sweetener since the 1960s.

It is found naturally in some foods, such as strawberries, blueberries and plumsin corn and oatsin vegetables such as cauliflower and in large quantities in the bark of birch and beech.

He sweetener that we find in stores It is obtained through an industrial process that transforms a vegetable fiber called xylan, made up of xylose residues from birch or corn bark, into xylitol.

The industry also uses it in sugar free gum and candies, foods for diabetics, toothpastes and pharmaceutical preparations. With sweetener, it has the code of food additive E 967.

The advantages of sweetening with xylitol

He high sugar intake in the Western diet is one of those responsible for the current obesity epidemic, according to recent scientific publications, and has also been linked to chronic diseases such as type 2 diabetes mellitus and cancer, as well as dental caries.

We need healthy options to sweeten our dishes and in xylitol we find an excellent alternative to sugar that also presents nutritional and therapeutic properties:

Same sweetness, fewer calories: It is a substitute for table sugar, similar in taste and appearance, but contains 40% fewer calories. But exactly how many calories does xylitol have? Specifically we found 2.4 kcal per gram in xylitol versus 4 kcal per gram in sugar.Lower glycemic load: Xylitol does not raise blood sugar levels, as it has a low glycemic load. In xylitol the glycemic load is 7 and in the case of sugar it is around 60-70.Help to control the weight: In addition to providing fewer calories and not raising blood sugar, all of which helps prevent overweight, xylitol has a fat burning effect.It is good for teeth: The use of xylitol prevents caries.It is suitable for diabetics: Helps regulate blood glucose. According to recent studies, in diabetic people it can be considered a supplement rather than a healthy sweetener.It is good for the bones: Increases calcium absorption and helps prevent osteoporosis.Candidas do not like: In yeast infections, it helps control the infection.It has anti-cancer properties: In laboratory studies, an anti-cancer effect has been attributed to it.

Corn or birch: which is preferable?

They seem identical in properties and in sweetness, but there is differences in price and environmental impact.

Xylitol obtained from birch is more expensive and packs a bigger punch. So look for xylitol produced with non genetically modified corn.

How to use it in the kitchen

As much for its appearance as for its sweetening effect and its taste, xylitol is similar to white sugar conventional, sucrose.

Therefore, in a recipe we can use the same amount of xylitol than sugar (1:1). You will have the advantage that, unlike sugar, it will not steal your health, but will give it to you, and it will provide you with fewer calories.

As a sweetener, you can add it to desserts, cookies, cakes, milkshakes, drinks… It doesn’t ferment, so it can’t be used to make bread.

It is also used to make rinses and toothpaste. For example, you can brush your teeth with a homemade toothpaste based on xylitol and virgin coconut oil.

Precautions and contraindications

xylitol consumption in the long term it is safe. It is approved by the European Food Safety Authority (EFSA) and by the World Health Organization for use in food, pharmaceuticals and oral health products.

It can be taken with a daily limit of 400 g.

Above 400 g per day it can have a laxative effect and cause gas and bloating. These symptoms are more common in people with irritable bowel syndrome and intolerance to short-chain carbohydrates.

On the other hand, it is very toxic to dogsthat they should not take it in any case.