Xylitol: find out where this sweetener comes from, its benefits and how to use it

Seeking to reduce damage to health without having to give up that sweet treat that comes like a hug on those difficult days, many people have chosen to replace the white sugar per xylitol.

As much as it has become a more well-known subject in recent times, however, there are still those who don’t know anything about this natural sweetener.

Thinking about it, we consulted the nutritionist Vanessa Costafrom São Paulo, to explain everything you need to know about this option.

What is xylitol?

Xylitol is a polyol – or polyalcohol or sugar alcohol – which is nothing more than a type of carbohydrate used in place of sucrose, that is, table sugar.

According to Vanessa, it is possible to find it naturally in many fruits and vegetables, such as plums, raspberries and berries, for example. As a result, it ends up having a sweet taste, similar to table sugar, but with about 40% fewer calories.

benefits and indications

The nutritionist explains that the use of xylitol is indicated for anyone looking for a healthier alternative to common sugar, especially those with diabetes or pre-diabetes.

“It can also be a good option for people who want to reduce their sugar intake, including those who are in the process of losing weight”, points out the professional, since the sweetener is low in calories and can be used in a light and healthy diet. .

Speaking of numbers, while sugar has 4 calories each gram, xylitol presents only, 2.4 caloriesthat is, almost half.

“Plus, it has a low glycemic index. This means that it does not cause significant spikes in blood sugar levels after consumption,” she adds.

Another benefit is that, unlike sugar, xylitol does not cause cavities, since it is not fermented by the microorganisms of the oral flora. Thus, this sweetener has a positive effect on the remineralization of teeth and the prevention of dental caries.

Finally, because it has a texture very similar to that of white sugar, many people end up betting on it to make everyday recipes, including those that involve cooking over a fire.

For this, however, Vanessa points out: “It is only worth noting its melting point, which is lower than that of sugar”.

“This means that xylitol melts at lower temperatures, so you will have to adjust not only the amount but also the preparation time”, he explains.

Cautions and contraindications for xylitol

Even though it is a natural and less caloric option, xylitol is not free of contraindications.

As mentioned above, xylitol is a polyol, which tends to increase the amount of water in the intestine and thus generate fermentation. As a result, it is possible that some people may experience discomfort when using this sweetener.

As a result, some common reactions are bloating, gastrointestinal discomfort, bloating, gas, and diarrhea.

“Therefore, it should be used in moderation”, warns Vanessa.

According to the nutritionist, a health professional should indicate the recommended amount per day.

“It is worth remembering that it varies from person to person. This is because it depends on a series of factors, including the frequency of consumption and the individual sensitivity of each one, “she points out.

Therefore, it is important to seek a nutritionist to clarify any doubts about the sweetener before starting its use.