Sugar alcohol (polyol)

Sugar alcohols (polyols) are carbohydrate-based sweeteners that provide a sweet taste with fewer calories than regular sugar. Chemically they are hydrogenated forms of sugars that have characteristics of both sugar and alcohol, but they contain no ethanol and behave like carbohydrates in the body.

Overview and Use in Sports Drinks

Polyols occur naturally in small amounts in fruits and vegetables and are produced commercially for use as low-calorie sweeteners. They include xylitol, erythritol, sorbitol, mannitol, maltitol, isomalt, lactitol and hydrogenated starch hydrolysates. Polyols typically range from about one quarter to the same sweetness as table sugar and contain between zero and three calories per gram. Because they are absorbed slowly and incompletely, they have a low glycemic impact and do not cause the rapid spikes in blood sugar that sugar can. Polyols are not readily converted to acids by mouth bacteria, so they do not promote tooth decay, and they help reduce the calorie content of foods and drinks for people managing weight or blood glucose.

In sports drinks and hydration products, sugar alcohols contribute bulk and a clean sweetness without the full energy load of sugar. They can also enhance mouthfeel, providing a texture closer to traditional sugar-sweetened beverages. Formulators sometimes pair polyols with high-intensity sweeteners to balance sweetness and mask aftertastes. While polyols are generally well tolerated at modest intake, consuming large amounts may lead to digestive discomfort because unabsorbed polyols can attract water into the gut. Athletes should consider personal tolerance and use products containing polyols in moderation as part of an overall nutrition plan.

Common polyols and characteristics

Xylitol has a sweetness similar to sugar and roughly 40% fewer calories; it is widely used in sugar-free chewing gum and has been studied for its positive effects on dental health. Erythritol tastes about 70% as sweet as sugar, provides virtually no calories and is absorbed into the bloodstream then excreted, so it causes fewer digestive issues than most polyols. Sorbitol provides around 60% of the sweetness and 60% of the calories of sugar and gives products a smooth, cool mouthfeel. Maltitol delivers 75-90% of the sweetness of sugar with about half the calories and is often used in bars and confections. Mannitol, isomalt and lactitol have lower sweetness and are used in specialty products; all polyols may cause mild laxative effects if consumed in large quantities.

Sugar alcohols are useful tools for reducing the sugar and calorie content of sports drinks while maintaining palatability. Their low glycemic impact and dental benefits make them attractive for athletes seeking alternatives to traditional sugars, but mindful consumption is important to avoid gastrointestinal discomfort.

Related Terms: non-nutritive sweetener (NNS), mouthfeel, palatability, natural flavors, flavor masking