Dr White

A side effect of sugar-free food, no one has told you?

By Dr White

 


All sugar-free foods Do they give people diarrhea?

Let's start with the conclusion: overall it's all safe, but be careful to control the amount!

First, the main sugar substitutes that cause diarrhea today are sugar alcohols.

The sugar substitutes we commonly add to beverages are aspartame, acesulfame, sucralose, and steviol glycosides, which are usually not very likely to cause diarrhea, while erythritol, which is used in beverages, is also relatively safe because of its relatively high tolerance level.

Secondly, diarrhea caused by sugar alcohols is "transient diarrhea", which means that it is fine after pooping and does not cause any health effects.

The EU EFSA once did not approve erythritol for use in beverages due to concerns about the risk of diarrhea, but it was liberalized in 2016. So far, it is still safe for humans.

The main cause of this diarrheal reaction is still the result of excessive one-time intake.

Mannitol and lactitol are relatively poorly tolerated and can cause diarrhea with a single intake of 5 grams, so if you see it in yogurt, for example, you might want to be careful.

There are no very strict international restrictions on sugar alcohols, and the advice given by the U.S. Food and Drug Administration (FDA) is to check food ingredient lists and nutrition labels to monitor the total amount of sugar alcohols you consume daily.

Focus on the vigilance of these high sweet food

  1.  be careful to identify foods with high sugar alcohol content;
  2. when diarrhea appears, review which sugar alcohols you are sensitive to and what the tolerance level is.

Generally speaking, most people do not reach the sensitivity value because of a bottle of sugar-free beverage, but some foods are really hidden 'sugar substitutes'. Two types of foods in particular should be brought to your attention.

One is pre-packaged foods like candy, chocolate, and chocolate milk that contain a lot of "sugar" themselves, and this amount would be large if all of them were replaced with sugar alcohols.

The other is pastries, moon cakes, milk tea and other such customized products. Often, for taste and sweetness, some sellers can easily add 20 to 30 grams of sugar substitute, which is very easy to exceed the tolerance level.

The identification method is when you see the words "sugar-free" or "0 sugar", remember to turn to the back to see the ingredients list, if the word "sugar alcohol" appears in the first two should be careful.

Be especially careful when buying for the elderly and children, and remember to remind a small amount of consumption is good.

As always, you can eat, but pay attention to the amount.




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