When it comes to sugar and sweeteners, two commonly used options are sugar and xylitol. Sugar, also known as sucrose, is a type of simple sugar that includes glucose, fructose, and galactose. It is derived from sources like sugar cane or sugar beet. On the other hand, xylitol is a sugar alcohol. It is a colorless or white crystalline solid that is highly soluble in water.
While both sugar and xylitol provide sweetness, they differ in their chemical composition and properties, namely their calorie content. Let’s look at these differences so you can decide which one works best for you.
Comparing Xylitol vs Sugar
| Xylitol | Sugar | |
| Substitution ratio | 1:1 | 1:1 |
| Gluten-free? | Yes | Yes |
| Keto-friendly? | Yes | No |
| Paleo-friendly? | No | No |
| Common Allergens | Sugar alcohol | Sugarcane |
| Pantry shelf life (unopened/sealed) | 2 years | 2 plus years |
| Best for baking | Low-sugar cakes and desserts | All kinds of desserts and sweet treats |
Differences Between Xylitol And Sugar
While sugar is a generic name for sweet-tasting, soluble carbohydrates often used in food, xylitol is an all-natural sweetener found in various fruits and vegetables like raspberries and plums. Xylitol is categorized as a sugar alcohol, combining traits of sugar and alcohol molecules. It occurs naturally and is even produced by the human body during normal metabolism.
In terms of usage, table sugar finds its application as a sweetener, preservative, and texture modifier. In contrast, xylitol can be found as a sugar alternative in baked goods, peanut butter, drink powders, candy, pudding, ketchup, barbecue sauces, pancake syrups, as well as certain medications marketed as “meltaways” or “fastmelts” and chewable vitamins.
Taste and Culinary Uses
When it comes to taste, sugar is considered the gold standard of sweetness. It offers a clean and pleasant sweetness that hits quickly and doesn’t linger, without any secondary taste or aftertaste. Xylitol also possesses a sweet taste, similar to sugar, but without the ability to cause tooth decay. Hurrah!
In culinary applications, sugar plays multiple roles. It adds color to baked goods, acts as a preservative, enhances flavors, and provides bulk. It is commonly used in sauces, syrups, and beverages to increase viscosity, resulting in a thicker consistency and a more satisfying mouthfeel. However, xylitol can be a suitable replacement for sugar in many recipes, especially those that don’t require the sugar to break down into a liquid form. Unlike sugar, xylitol does not caramelize even at high temperatures and extended cooking times. It is particularly well-suited for cakes, bakes, sprinkling on cereal, or adding to tea or coffee.
Regarding calories, xylitol is lower than sugar, making it a popular sugar substitute. It is often used in sugar-free candies like mints and chocolate bars, as well as sugar-free chewing gum.
Are Xylitol and Sugar Substitutes for Each Other?
Xylitol can be used as a replacement for sugar in a 1:1 ratio, as it is very similar in form and level of sweetness.
Nutritional Profile And Health Benefits
- Table sugar (granulated sugar, sucrose) – 2 tsp:
- Calories: 30
- Total carbs: 8 grams
- Sugars: 8 grams
- Glycemic Index (GI): 65
- Xylitol – 2 tsp:
- Calories: 20
- Total carbs: 8 grams (from Xylitol, not sugar)
- Sugars: 0 grams
- Glycemic Index (GI): 12
Xylitol may offer health benefits such as relieving constipation and improving bone mineral density due to its non-digestible yet fermentable nature. Xylitol also aids in modulating the immune system, reducing the risk of respiratory tract infections, sinusitis, and otitis media, thanks to its antimicrobial properties.
Diet Suitability
When it comes to dietary preferences, it’s essential to consider the suitability of sweeteners like xylitol and sugar. While white cane sugar is not considered vegan due to its refining process involving bone char, xylitol is indeed vegan-friendly. Xylitol, a sweetener that does not raise blood sugars or insulin levels like sugar does, has gained popularity among those following a keto diet, too.
In terms of paleo-friendliness, sugar is generally not considered paleo-friendly. Xylitol, on the other hand, sparks debates within the paleo community. Some individuals think it to be paleo, while others do not. As it is a sugar alcohol that can have digestive side effects, I am going with ‘best to avoid.’
As for the Whole30 diet, it does not differentiate between natural sweeteners and manufactured ones. All sweeteners, artificial or natural, are generally eliminated during the Whole30 program.
How to Store Xylitol and Sugar
To keep sugars fresh, store them in an airtight container at room temperature. Xylitol, on the other hand, should be stored in the fridge to maintain its freshness in a secure and airtight container.
Price and Availability
Sugar as little as 25 cents per pound, while xylitol is priced at $7.71 per pound. Due to the higher production costs of xylitol, cheaper alternatives such as sorbitol and other sugars are commonly used.
Environmental Impact
Xylitol and sugar have different impacts on the environment. Unlike sugar, xylitol is not derived from sugarcane or other crops that contribute to deforestation or require extensive agricultural practices.
When sugarcane is burned, it releases harmful substances into the air. These substances can pollute the air and contribute to climate change. On the other hand, the production of xylitol does not involve burning or emitting these harmful substances. This means that xylitol has a lower environmental impact compared to sugar.
In terms of energy and life cycle impact, studies have shown that the production of xylitol emits less carbon dioxide (CO2) compared to sugar.
Xylitol vs. Sugar: The Ultimate Verdict
If your digestive system is cool with sugar alcohols, and you are looking for a no-sugar sweetener to bake with, xylitol works really well. I use it to make a birthday cake each year for my friend with diabetes, and most people can’t tell it is not “real sugar.”
At the same time, xylitol has a few potential downsides. In rare cases, too much of it can have laxative effects. It may also be more expensive than other alternative sweeteners.
FAQs
It has a structure akin to sugar, with a xylitol calorie-saving advantage, containing only 2.4 calories per gram compared to sugar’s 4. Yet, its sweetness level remains on par with sugar, setting xylitol apart from other sugar alcohols that fall short in sweetness.
Xylitol, with a glycemic index approximately ten times lower than sugar, offers a safe substitute for individuals with diabetes. Unlike sugar, xylitol does not contribute to tooth decay. While sugar fosters tooth decay by nourishing cavity-causing bacteria, xylitol seems to impede the growth of Streptococcus mutans.
When xylitol is included in parenteral nutrition (administration that bypasses the digestive tract), it can be broken down into oxalate, which has been linked to cases of kidney failure after being given. However, unless a large amount is administered, the resulting oxalate can usually be removed from the body without causing serious harm.
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