Xylitol is a naturally occurring sugar alcohol that's become a popular alternative to traditional sugar. It's considered a 'tooth-friendly' sugar. By adhering to the tooth enamel, it inhibits other sugars, with the exception of fructose, as well as attracts and then starves bacteria that can lead to cavities.

It's often found in chewing gum, toothpaste, mints and sugar-free foods. Unlike regular sugar, xylitol doesn't cause the same rapid rise in blood sugar levels.

Because of these benefits, this sugar has gained attention as a healthier sugar substitute. Let's explore what it is, its uses, and other important information. 

What is Xylitol?

Xylitol is a type of sugar alcohol (polyol). Despite the name, sugar alcohols don't contain ethanol and are safe for consumption. It naturally occurs in small amounts in foods such as:

  • Berries
  • Plums
  • Corn
  • Mushrooms
  • Oats

Your body also makes small amounts during normal metabolism. 

For commercial use, it's extracted from plant fibres, most commonly from birch wood or corn cobs. After extraction, it is purified and crystallized into a white powder that closely resembles sugar in taste and appearance. Although it resembles sugar, it has a lower glycemic index, making it a common ingredient in diabetic-friendly foods. 

Key Benefits of Xylitol

Dental Health Support

One of the most well-known benefits of xylitol is its ability to support oral health. It supports the healthy remineralization process of the enamel (by calcium). It has been shown to be particularly effective against Streptococcal mutans bacteria in the oral cavity. Studies have shown the chewing of xylitol gum to effectively prevent plaque and the formation of dental carries (cavities). 

For this reason, it's often added to toothpaste, mouthwash, and sugar-free chewing gum. 

Blood Sugar Regulation

Xylitol has a low glycemic index, meaning it causes only a small rise in blood glucose levels compared to regular sugar. Because of this, it is commonly used as a sweetener in products designed for those managing blood sugar levels. 

Ear Health

Xylitol also adheres to bacteria in the nasal passages and throat, helping to prevent sinus infection and allergic rhinitis. It has also been implicated in the prevention of otitis media (middle ear infection). Given its effects against some forms of s. mutans, research is also investigating the effect that xylitol may have on streptococcal pneumonia species, specifically its ability to prevent upper respiratory tract infections due to this bacteria.

This potential benefit can be reaped by chewing gum or lozenges made with xylitol. 

Low-Calorie Sugar Alternative

Xylitol provides sweetness comparable to sugar but with fewer calories. This makes it a popular ingredient in reduced-calorie foods and beverages for people looking to limit sugar intake.

Because it tastes similar to sugar and has no strong aftertaste, it's commonly used in sugar-free baked goods, low-carb foods, and diabetic-friendly snacks. 

Common Uses of Xylitol

Today, xylitol is widely used in both food and personal care products. 

Common sources include:

  • Sugar-free gum
  • Breath mints
  • Toothpaste and mouthwash
  • Sugar-free candy
  • Low-sugar baked goods
  • Nasal sprays

Side Effects & Safety Information

Although xylitol is safe for human consumption, it is highly toxic to dogs and other pets. Even small amounts can trigger a rapid release of insulin in dogs, leading to dangerous drops in blood sugar (hypoglycemia). Symptoms of xylitol poisoning in dogs may present as:

  • Vomiting
  • Weakness and/or loss of coordination
  • Seizures
  • Liver Failure

Keep products containing xylitol away from pets. If ingested, contact animal poison control and your veterinarian immediately. 

In humans, excessive intake may cause digestive upset, with symptoms such as:

  • Bloating
  • Gas
  • Diarrhea

When introducing this sugar alcohol to your diet, start off in moderation to avoid these side effects. 

Xylitol is not recommended in pregnancy or during lactation. Supplemental doses of up to 20 g/day are considered safe for children.