Xylitol

Xylitol is a sugar alcohol used as a sweetener in some sports drinks and nutrition products. It has the same sweetness as sugar but about two‑thirds of the calories.

Explanation

This five‑carbon polyol occurs naturally in small quantities in berries, plums and corn cobs. Industrial production typically uses hemicellulose from birch wood or corn husks, which is hydrogenated to form xylitol crystals. Xylitol tastes like sucrose but contains about 2.4 calories per gram compared with 4 calories for table sugar. Because the body absorbs it slowly and does not require insulin to metabolize it, xylitol has a low glycaemic index and causes only a small rise in blood glucose. It also stimulates saliva flow and reduces levels of Streptococcus mutans, bacteria that contribute to dental caries, which is why it is common in sugar‑free gum and toothpaste. For athletes, xylitol provides sweetness and a pleasant mouthfeel without the full energy load of sucrose; however, only part of the ingested xylitol is absorbed in the small intestine. The remainder passes to the colon where it can be fermented by gut bacteria, sometimes leading to gas or diarrhoea when consumed in large amounts. Care should be taken to introduce xylitol gradually to avoid discomfort.

Qualities and considerations

• Equal sweetness: tastes like sugar but with fewer calories.
• Lower energy: provides about 2.4 calories per gram.
• Low glycaemic impact: metabolized independently of insulin and produces minimal blood glucose rise.
• Dental benefits: reduces cavity‑causing bacteria and stimulates saliva.
• Digestive tolerance: excess intake may cause digestive discomfort; moderate portions are advised.

Xylitol can be a useful tool for crafting lower‑calorie sports hydration or chewable supplements. Its sugar‑like taste and dental benefits make it attractive, but athletes should monitor their intake to avoid gastrointestinal upset. Always integrate xylitol-containing drinks into a broader nutrition strategy that considers total carbohydrate needs and personal tolerance.

Related Terms: Sorbitol, Erythritol, Stevia (steviol glycosides), Monk fruit (luo han guo), Sucralose