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Xylitol is a low-calorie sweetener commonly used in gum, candy, and oral care products.
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New research links xylitol to an increased risk of heart attack and stroke.
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Experts share what you need to know about artificial sweetener.
Artificial sweeteners may be helpful for some people who need to manage their blood sugar levels, but these sugar substitutes can pose serious health risks. New research shows that xylitol, a low-calorie sweetener, may be linked to a increased risk of heart attack and stroke. But what is xylitol? And what impact could its consumption have on your overall health?
A study published in the European Journal of the Heartled by the Cleveland Clinic, found a link between the low-calorie sugar substitute and an increased risk of heart attack, stroke or cardiovascular death.
Meet the experts: Grace A. Derocha, MBA, RD, CDCESspokesperson for the Academy of Nutrition and Dietetics; Adedapo Iluyomade, MDpreventative cardiologist at Baptist Health Miami Cardiac & Vascular Institute; Jackie Newgent, RDN, CDNchef, nutritionist and author of The Plant-Based Diabetes Cookbook.
Researchers measured the blood xylitol level of more than 3,000 participants and found that people whose xylitol levels placed them in the top 25% of the study group had about double the risk of heart attack, of stroke or death in the following three years. compared to those in the bottom quarter.
Additionally, the researchers wanted to understand how xylitol could have this effect on heart health. So they conducted three experiments: They gave xylitol to mice, added it to blood and plasma in the laboratory, and gave a drink containing xylitol to 10 healthy volunteers. In all three tests, xylitol appeared to activate platelets, which are the blood component that controls clotting: Blood clots are the leading cause of heart attacks and strokes.
So, what is xylitol and is it safe to consume? Here, experts explain everything you need to know about this low-calorie sweetener.
What is xylitol?
Xylitol is a sugar alcohol used as a sweetener, known as Grace A. Derocha, MBA, RD, CDCES, spokesperson for the Academy of Nutrition and Dietetics. “It is found naturally in small amounts in various fruits and vegetables and is also produced by the human body during normal metabolism,” she explains.
Xylitol has about the same sweet taste as sucrose (table sugar) but with fewer calories, says Derocha. According to Derocha, xylitol is commonly used in:
Uses of Xylitol
Xylitol may be helpful in place of traditional sugar for people who need to manage their total carbohydrate intake or blood sugar levels, such as people with Type 2 diabetessaid Jackie Newgent, RDN, CDNchef, nutritionist and author of The Plant-Based Diabetes Cookbook. “Providing 2.4 calories per gram instead of the usual 4 calories per gram (in table sugar), it may be useful in the diets of obese or overweight people,” notes Newgent. More, research suggests it might be beneficial for increasing satiety, she says.
People can also use xylitol for its sweetening properties while seeking to improve their dental health, Derocha adds.
Does xylitol affect teeth?
Yes, Xylitol Can Have a Positive Impact on Dental Health, Says Adedapo Iluyomade, MD, preventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute. “It reduces the growth of harmful bacteria in the mouth, thereby reducing the risk of cavities and tooth decay, which is why it is frequently included in toothpaste and mouthwashes,” he explains.
With reduce the risk of tooth decay, xylitol promotes saliva production, which helps neutralize acids and repair tooth enamel, explains Derocha. “Chewing xylitol gum can help maintain oral hygiene by increasing saliva flow and reducing plaque formation,” she advises.
Is xylitol toxic to dogs?
Yes. Do not let your puppy eat leftover food containing xylitol: this can be toxic to dogs, said Newgent. “But it doesn’t matter if your cat (or ferret!) gets licked,” she emphasizes.
Anyone who uses xylitol should know this. very toxic to dogs, says Dr. Iluyomade. “Even a small amount accidentally ingested can kill them.” Derocha agrees, saying that even small amounts of xylitol can cause serious health problems in puppies, including:
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Hypoglycemia: Xylitol causes a rapid release of insulin in dogs, leading to a sudden and significant drop in blood sugar levels (hypoglycemia). Symptoms of hypoglycemia include vomiting, weakness, lethargy, loss of coordination, seizures, and in severe cases, coma or death.
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Liver damage: Ingestion of larger amounts of xylitol can cause acute liver failure in dogs, which can be fatal. Symptoms of liver failure may not appear immediately but may include jaundice, vomiting, diarrhea, and lethargy.
If you think your dog has ingested xylitol, it’s essential to seek veterinary care immediately, says Derocha. “Early intervention can significantly improve the chances of recovery,” she says.
Side effects of xylitol
For humans, consuming xylitol is generally safe, but it can cause some side effects, especially when consumed in large quantities, Derocha says. According to Derocha, these can include:
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Gastrointestinal problems: The most common side effects include digestive problems such as bloating, gas, and diarrhea. Xylitol is a sugar alcohol that can be fermented by gut bacteria, leading to these symptoms.
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Laxative effect: High doses of xylitol may have a laxative effect, leading to increased bowel movements and potentially diarrhea.
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Allergic reactions: Although rare, some people may experience allergic reactions to xylitol, including skin rashes or breathing problems.
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Interference with Nutrient Absorption: Excessive consumption of sugar alcohols, including xylitol, may interfere with the absorption of certain nutrients and electrolytes.
Most people tolerate xylitol well when consumed in moderate amounts, such as those found in sugar-free gum and candies, says Derocha. However, individuals with irritable bowel syndrome (IBS)) or other gastrointestinal sensitivities might experience more pronounced side effects, she notes.
The essential
In general, it may be advisable to consume one daily serving of a food or drink containing this sugary alcohol, not two or more, for example, says Newgent. However, if you have or are at risk for cardiovascular disease, it may be best to discuss the use of xylitol with your doctor, she advises. “Just because something may have benefits in small amounts doesn’t mean more is better. And based on this study, higher consumption of xylitol may carry more risks in terms of cardiovascular health,” notes Newgent.
This new research highlights a potential association between xylitol consumption and an increased risk of heart attack and stroke, says Dr. Iluyomade. “This is a crucial finding, which highlights the need for moderation and further research. » Although xylitol offers benefits, such as low glycemic index (low effect on blood sugar) and dental health benefits, it is essential to be mindful of its consumption in light of potential cardiovascular risks, explains Dr. Iluyomade. Patients should be aware of these potential risks and consult their healthcare providers when considering dietary changes involving xylitol, he advises.
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