Xylitol: Is It Right For You?
Xylitol has been in use since 1963 when it was approved of by the FDA. It was discovered by German scientists in the 1890’s. It is a sugar alcohol that looks and tastes like sugar. It is used in candies, gum, toothpaste, food, and anywhere else sugar is used. Its main attraction is that it has half the calories of sugar and does not get metabolized like sugar. Thousands of studies have shown that it can help prevent tooth decay and many dental professionals recommend it. (1) There are pros and cons to using it that I think you should understand to see if it is right for you.
Where Does It Come From?
Xylitol comes from fibrous plants and corn cobs are currently the most common source, followed by birch trees. Since cutting down trees is frowned upon and expensive, corn cobs which are an agricultural waste product are preferable.
What Is Xylitol Exactly?
Xylitol is a sugar alcohol. Sorbitol, mannitol, maltitol, lactitol are similar. It is chemically very close to sugar, but is not metabolized by the germs in our mouth, nor is it metabolized anything like sugar in our guts.
Is It Good for Teeth?
Xylitol inhibits the cavity causing germ Strep Mutans. (2,3) Habitual use of xylitol-containing food and oral hygiene products has been shown to reduce the growth of dental plaque, to interfere with the growth of cavity causing bacteria, to decrease the incidence of cavities, and to be associated with remineralization of caries lesions. (4) This sounds impressive; however, the studies are using Xylitol INSTEAD OF SUGAR. I believe that removing sugar is the real benefit. Another mechanism is that xylitol causes more salivary flow which is a known cavity preventer.(5,6) See my previous post for more information on the subject.
How Is It Made?
It is made from corn cobs. Since most corn is GMO and sprayed with round-up, I am already uncomfortable with the idea of using xylitol. Organic non-GMO corn is used for some products. Even so, the precursors are converted to xylitol primarily by yeast fermentation and chemical hydrolysis. Since fermentation is self-liming a detoxification step is needed to keep the fermentation going. (7) In short, production of xylitol is an industrial process.
Are There Negative Side Effects?
Sugar alcohols are part of the FODMAP group of carbohydrates that are avoided by some patients with digestive issues like SIBO. Sugar alcohols are fermented in our guts and can cause pain, bloating and other digestive issues. Even in healthy people symptoms can occur. This is another reason why I am suspicious of using too much of it.
Is It Good for Anything Else?
One study found that it helped rats produce more collagen. (8) It does not increase blood sugar, since it is not sugar according to the Diabetes Canada website. Middle ear infections can be prevented with habitual xylitol use. (9) Xylitol is not sugar, so if you need to make something sweet and don’t want to use sugar, it will be much less detrimental than sugar.
Some Reasons to Avoid It
It may be sourced with GMO corn which should be avoided like the plague. I recommend avoiding processed foods as a rule, so just based on that, I can’t strongly recommend it, even if it is made out of organic non-GMO ingredients. It may cause GI symptoms. If you are on a low FODMAP diet, avoid it. Avoiding dense acellular carbohydrates and eating a nutrient dense whole foods diet is all anyone needs to avoid tooth decay and most other common ailments, so try that first.
Reasons to Use It
If using xylitol as a substitute to sugar is the only way they feel they can overcome eating sugar, then YES! Use it. I also love the fact that it lowers the acidity of the mouth and stimulates salivary flow. For patients with dry mouth syndrome, it is practically a must.
How To Use Xylitol
The number of exposures is much more important than the quantity of xylitol. As long as the product is 100% sweetened with xylitol you are more than likely getting enough xylitol. All that needs to happen is we need to replace the carbohydrates and sugars that are in the mouth with xylitol. This can be done by using candies that you suck on, gum that you chew for more than 2-3 minutes, toothpaste and mouthwash with xylitol, candies with xylitol, etc. Anything that helps to stimulate saliva and helps wash out sugar residues form whatever we just ate and replace those residues with xylitol. (10)
In Summary
If you have spent any time on this website, you probably know that my go to approach is to recommend switching to a diet devoid of processed foods to avoid health problems. To that end, xylitol is not really something I recommend for most people as a first choice. It does have a place for those with dry mouth syndrome, or those who just can’t stay away from sweet tasting foods. I believe it is better than sugar. If you want to try it, I recommend going organic and non-GMO.