Xylitol is a sweetener of natural origin with a low glycemic index and a reduced caloric intake considered safe and approved both in the USA and in Europe.
Xylitol is a polyol that occurs naturally in some fruits and vegetables, but industrially today it is mainly produced from birch trees or corn cobs. It looks and tastes virtually the same as sugar and has the same sweetening power as sugar but has 40% fewer calories and a much lower glycemic index . Xylitol is also known for its beneficial effects on the oral cavity, it can help prevent tooth decay .
Xylitol has a glycemic index of 7, compared to regular sugar which has a glycemic index of 60-65 . Which means it is absorbed more slowly and does not cause a rapid blood sugar spike . This feature makes it suitable for those suffering from diabetes but also for all those who want to avoid the harmful effects of glycemic peaks.
In addition to having a reduced glycemic index or xylitol , it has 40% fewer calories than normal sugar with which, however, it shares the appearance and sweetening power. It is therefore an excellent alternative to sugar also for those who follow a slimming / low-calorie diet.
Among the best known benefits of xylitol are those related to oral health . It hinders the growth of harmful bacteria in the mouth and stimulates the production of saliva, which helps neutralize acid and prevent tooth decay. It is not for nothing that it is the most used sweetener for sugar-free chewing gum.
Finally let's say that xylitol has been deemed safe for people with diabetes by the American Diabetes Association and the European Food Safety Authority (EFSA).
How to use xylitol
Xylitol can be used as a 1:1 substitute for regular sugar in virtually any recipe . Unlike other sweeteners , it does not change when cooked in the oven or crystallize when subjected to low temperatures (for example, it can be used to make ice cream). It can obviously also be used to sweeten hot or cold drinks . But don't think of making caramel because it doesn't caramelize .
Contraindications
Like all polyols xylitol can have a laxative effect when consumed in large quantities, so it is best to start with small amounts and gradually increase as tolerated. Polyols and therefore also xylitol may not be the best choice for those with irritable bowel problems because being only partially metabolized it can create fermentation in the intestine.
As always, it is important to consult a healthcare professional before making any changes to your diet if you have diabetes or any other medical condition.
