Xylitol, A quick Introduction
Xylitol is a polyol that is commonly used as a sweetener and sugar substitute. It is almost as sweet as sugar (gr per gr) but it has about half the calories (40% less). It is not an artificial sweetener like aspartame, since it is naturally found in the fibers of a lot of plants from which it also extracted for commercial use. The most common raw materials used for its production are birch tree pulp and corn.
Is Xylitol Safe?
Official organizations like JECFA which is a joint committee on food additives from the World Health Organization and the Food and Agriculture Organization have concluded that xylitol is a safe sweetener. Also, studies examining long term use of xylitol have reported no toxic effects. It is also approved by the United States Food and Drug Administration for use in “foods for special dietary purposes”. One thing that should be mentioned is that although it is safe for humans it can be dangerous if consumed by dogs.
Does it Have any Benefits?
It appears that it has quite a few actually. Lets start with the more obvious, it has less calories than sugar so by replacing sugar with xylitol one can reduce his daily intake of calories which can help him lose weight or maintain his weight. Obviously this is something that most sweeteners (both natural and artificial) offer but it is something that it should be mentioned. The most well researched benefits of xylitol concern dental health. There are a number of studies published since the 70s (Turku studies were the first) that show that it:
1. Has anticariogenic properties
2. Can help with tooth repair (enamel reminalization)
3. Suppress the growth of bacteria in the mouth that are responsible for cavities
4. Normalize the pH of the mouth
Xylitol for Diabetics
Besides the dental health benefits, xylitol is a suitable alternative for diabetics. It has a glycaemic index of just seven. That means that it doesn’t raise blood glucose levels as dramatically as sugar (glycaemic index of sugar is 100). Since it provides less calories than sugar, it can also help diabetics control their body weight which is essential for the management of diabetes.
Xylitol and Bone Health
Recent research data suggests that xylitol may be able to protect against osteoporosis and may even reverse bone loss. It should be notes however, that these data come from animal studies and further research is needed for any useful conclusions to be extracted. Nonetheless the data from the animal studies show a lot of promise.
Xylitol and Ear Infections
One more health benefit of xylitol is the fact that it appears to prevent acute otitis media, an ear infection. this is accomplished by inhibiting the growth of bacteria in the auditory tubes. A recent systematic review of the available literature (Danhauer JL et al 2010) concluded that
Xylitol can be a prophylaxis for AOM, but warrants further study
Xylitol Products
We have already seen that xylitol has a number of health benefits. So you may be wondering in what forms and products it can be used. Currently, there are a number of products that contain xylitol and it is also available in granular form. The most common vehicles for the use of xylitol include gums and mints, candy, syrup, toothpaste, nasal sprays and mouthwash.
Xylitol Side Effects
Xylitol is not 100% side effects free, but its side effects are minor and are caused in cases of overconsumption. The two main side effects are diarrhea and bloating caused when it is consumed over one’s laxation threshold. Even in that case the body adapts to prolonged high consumption.
Conclusion and Disclaimer
All of the things mentioned above show that xylitol is a very good sugar alternative. However, it is not a magic bullet that will help people improve their dental health, manage diabetes etc. It is a addition to all the other preventive and management measures that each condition requires.
The article above is my personal view on xylitol after examining the available literature and the information provided is not medical advice, opinion, diagnosis or treatment and should not be treated as such. Always consult with a health care professional.
