Sugar is one of the most unhealthy aspects of the modern diet. Therefore people xylitol They are interested in natural alternatives such as.
Xylitol otherwise xylitollooks like sugar and tastes the same but contains fewer calories and does not raise blood sugar levels.
Various studies suggest that it can improve dental health and provide significant benefits.
What is xylitol and how is it produced?
Xylitolis a substance classified as a sugar alcohol (or polyalcohol).
Sugar alcoholsis like a hybrid of a sugar molecule and an alcohol molecule. Their structure gives them the ability to stimulate sweet taste buds on the tongue.
Xylitol It is found in small amounts in many fruits and vegetables and is therefore considered natural. People produce small amounts through normal metabolism.
It is a frequently used product in chocolate candy, candy, mint, diabetes friendly foods and oral care products.
XylitolIt has a similar sweetness as regular sugar but 40% fewer calories:
Table sugar: 4 calories per gram.
Xylitol: 2,4 calories per gram.
xylitolis basically just a white, crystalline powder.
Since it is a refined sweetener, it does not contain any vitamins, minerals or proteins. In this sense, "empty" is calories.
Xylitolcan be processed from trees such as birch, but using plant fiber called xylan xylitol It can also be produced by an industrial process that turns it into.
Although sugar alcohols are technically carbohydrates, most do not raise blood sugar levels and are therefore used as popular sweeteners in "low fat" products and do not count as net carbohydrates.
xylitol It is found in products containing:
Sugar-free gum and mint candy
- Ice Cream
- Chocolate
- Bakery products / desserts
Jams
Cough syrup and some vitamins
- Peanut butter
Powder / granulated sugar substitutes
Some supplements and nasal sprays
Toothpastes and mouthwashes
Normally when food is eaten and digested, vitamins, minerals, and other substances in foods are absorbed into the bloodstream in the small intestine.
However, xylitol When chemical compounds such as are consumed, the body cannot use them, so they pass through the GI system relatively unharmed.
What Are the Benefits of Xylitol?
Has a low glycemic index, does not raise blood sugar
One of the negative effects of added sugar (and high fructose corn syrup) is that it can raise blood sugar and insulin levels.
When consumed excessively due to its high fructose amount, it can cause insulin resistance and all kinds of metabolic problems.
XylitolContains zero fructose, has negligible effects on blood sugar and insulin.
Therefore, none of the harmful effects of sugar xylitol does not apply to.
Compared to normal sugar with a glycemic index of 60-70 xylitol The glycemic index of fame is only 7.
It can also be considered a weight loss friendly sweetener as it contains 40% fewer calories than sugar.
Diabetes, prediabetesFor people with obesity or other metabolic problems, xylitol It is a good alternative to sugar.
Although human study has not yet been done, rat studies have shown that xylitolhas effects such as improving diabetes symptoms, reducing belly fat, and even preventing weight gain.
It is beneficial for dental health
Numerous studies xylitol It shows that it has powerful benefits in dental health and prevention of tooth decay.
One of the leading risk factors for tooth decay is a type of oral bacteria called "Streptococcus mutans". This is mostly the bacteria responsible for plaque.
Although it is normal to have some plaque on the teeth, when the immune system is compromised, it begins to attack bacterial cells. It gingivitis It can cause inflammatory dental diseases such as.
These oral bacteria get glucose from food but xylitolThey can not use. Candy xylitol If you replace it with, the fuel available for harmful bacteria is reduced.
Fakat xylitolreputation goes beyond that, bad bacteria for fuel xylitoAlthough they cannot use l, they still consume it.
Bacteria xylitol When filled with, they cannot take up glucose, so actually their energy production pathways are "blocked" and they die.
In other words, xylitolWhen you chew gum (or use it as a sweetener) the sugar metabolism in bacteria is blocked and they literally starve.
In a study, xylitol The use of chewing gum with candied gum reduced bad bacteria levels by 27-75%, but had no effect on friendly bacteria.
XylitolThere are other dental benefits as well:
- Increases calcium absorption in the digestive system and is good for teeth and protects against osteoporosis.
- Increases saliva production. Saliva contains calcium and phosphate, which helps the teeth to be taken up and remineralized.
- Reduces the acidity of saliva while fighting against the acidic deterioration of tooth enamel.
Numerous studies, xylitolÜn's demonstrates that it can reduce cavities and tooth decay by 30-85%.
Since inflammation is at the root of many chronic diseases, it makes sense that reducing plaque and gingivitis can also benefit the rest of the body.
Reduces ear infections in children and candida albicans fights with
Mouth, nose and ears are interconnected. Therefore, bacteria that live in the mouth can cause ear infections, a common problem in children.
XylitolIt can starve some of these bacteria in the same way that it deprives the bacteria that produce plaque.
In a study in children with recurrent ear infections, xylitol Daily use of chewing gum candied with sugar reduced the infection rate by 40%.
Xylitol It also helps fight the yeast candida albicans, reducing its ability to adhere to a surface and cause infection.
Has some potential health benefits
collagen It is the most abundant protein in the body, found in large quantities in the skin and connective tissues.
In rats xylitolThere are some studies that show that fame can increase collagen production, which can help counteract the effects of aging on the skin.
XylitolAdditionally, increased bone volume in mice may be protective against osteoporosis, due to bone mineral content.
Xylitol Although it kills the "bad" bacteria in the mouth, it can feed the friendly bacteria in the gut, one of its beneficial effects.
In this regard, it functions like soluble fiber.
Xylitol is highly toxic to dogs
In humans, xylitol It is slowly absorbed and has no measurable effect on insulin production.
Unfortunately, the same cannot be said about dogs. Dogs xylitol When they eat, their bodies mistakenly think they swallow glucose and start producing large amounts of insulin.
When this happens, dog cells start taking glucose out of the bloodstream. This can lead to hypoglycemia (low blood sugar levels) and can be downright fatal.
High doses causing liver failure xylitol may also have detrimental effects on liver function in dogs.
A dog is only 0,1 g / kg to be affected, so a 3 kg Chihuahua would be 0,3 grams xylitol gets sick by eating. This is less than the amount found in a single chewing gum.
So if you have a dog then xylitolKeep them out of reach (or completely outside of your home). Your dog accidentally xylitol If you believe he's eating it, take him to the vet immediately.
What are xylitol damages?
Xylitol poisoningis relatively unheard of in humans and xylitolEven when the harmful effects of fame occur, they are usually minimal for most people.
Below, xylitol There are some reasons why sugar alcohols such as sugar alcohols are not recommended for human consumption by some experts:
Digestive problems
Sugar alcohols are notorious for triggering GI issues because they draw water into the gut and are also fermented by gut bacteria.
Since the body cannot properly digest this substance, the part that is not metabolized becomes fermented and creates a suitable environment for the colonization of harmful bacteria.
This can aggravate yeast problems and cause digestive issues such as constipation, gas / bloating, and diarrhea.
Blood sugar problems
Although it has less of an effect than cane sugar, it has been reported that sugar alcohols can raise blood sugar levels, suggesting that diabetics should not consume it.
Potential weight gain
Besides minor GI complaints, weight gain, xylitol and other artificial sweeteners.
According to Harvard Medical School experts, “Research raises concerns that sweeteners can do the opposite and actually support weight gain. Sweeteners are extremely sweet - hundreds to thousands of times sweeter than table sugar.
People who are accustomed to sweeteners become desensitized to sweetness, so that sugar-free, healthy foods are not appetizing.
This can lead to a less healthy diet by avoiding satiating foods and instead taking empty, unhealthy calories from sweetened products.
Other side effects
According to a report, xylitol The key to avoiding problems is to consume only low doses. When it goes over 40-50 grams per day xylitolSide effects of fame can include:
- Nausea
Bloating
- colic
- Diarrhea
Increased bowel movements
Xylitol dosage
Long-term xylitol seems to be completely safe for consumption.
If you increase the amount slowly and give your body time to adjust, chances are you won't experience any negative effects.
In one study, subjects averaged 1,5 kg per month xylitol While consuming, maximum daily intakes above 400g did not have any adverse effects.
People use sugar alcohols to flavor coffees, teas, and various recipes. Sugar in a ratio of 1: 1 xylitol You can replace it with.
