Xylitol --How Sweet it is!

by Jim Golick CCN, LDN Certified and Licensed Dietician Nutritionist

Xylitol is a safe and delicious sugar substitute that’s even better than stevia in my opinion. Xylitol is naturally produced in the human body, so it is not a foreign molecule, unlike artificial sweeteners, which can have devastating effects upon our health. It’s a naturally occurring 5-carbon sugar alcohol, (but not related to alcohol). The glycemic index of xylitol is 7, which is rock-bottom low.

Most commercial xylitol is produced from corn cobs through a multi-step process which does not leave any corn residue. So it should be ok for those who are corn sensitive. Large amounts of xylitol (several tablespoons) may produce gas or loose stools, so use in moderation.

While most people cannot distinguish between xylitol and white sugar, I have encountered a few who thought it did not taste sweet enough. If this occurs, consider adding extra zinc to your supplement program. Zinc is essential for the enzymes involved in the proper sense of taste and smell. Many people who have a sweet tooth may be zinc deficient, although there are other reasons for this phenomenon, as well.

Here are some of xylitol’s advantages:

• It looks and tastes like sugar
• Has 40% fewer calories than regular sugar
• It’s safe for diabetics and hypoglycemics, because it won’t raise blood sugar
• Kills bacteria in the mouth and removes harmful germs from plaque
• It’s interchangeable with sugar for most cooking applications*
• Does not contribute to candida yeast overgrowth
• Repairs damaged enamel
• Controls bad breath

Here are some ways to use xylitol:

• Use xylitol in coffee or tea if trying to break the sugar habit
• Mix xylitol and cinnamon together to get a cinnamon–sugar-like taste.
• Add this to unsweetened breakfast cereal, plain yogurt or kefir---Delicious!
• Sprinkle this mixture on French toast (especially if made with Ezekiel Bread)
• Add xylitol and a bit of sea salt to almond butter to make it taste like peanut butter.
• The amount needed to sweeten home-made lemonade can cause diarrhea in some people until they become accustomed to it. So initially begin with a mixture of xylitol, stevia, and sugar, until you know how your system responds. Then gradually decrease the sugar.

*A final note:

Since yeast cannot metabolize it, xylitol will not work when baking breads or anything that contains yeast. (This is also great news for those many candida yeast sufferers, who are looking for something sweet, which won’t flame the fires of yeast overgrowth).