sugar versus sugar alcohol

Question
Dear Ms. Birge,

My question has to do with sugars. What is the difference between sugar and sugar alcohol?  I am trying to reduce the amount of sugar in my diet - I am not diabetic but my blood glucose is higher than normal.  I've noticed that on a lot of low carb products the label indicates that there are 0 grams of sugar, but anywhere from 10-20 grams of sugar alcohol.  Can you please explain the difference and what effect it has on blood sugar?  Thank you.

Answer
Sorry for my slow response.  Sugar alcohol will impact your blood sugar about half as much as carbohydrate (or sugar).  So, it is important to still look to see if a food has sugar alcohol.  Also, some people have diarrhea when they have too much sugar alcohol.

How high is your blood sugar?  When your blood sugar is above normal, things that will help you prevent diabetes are: weight loss, exercise and increasing the fiber in your diet.  So, when you choose carbohydrate foods, choose ones that have more fiber.  

It's important to know that a sugar-free food can still have carbs and carbs are what raise your blood sugar.  I'm not saying to limit carbs (only if you have diabetes), just be aware of how many carbs are in foods whether they are sugar-free or not.  Because sugar is just one of many carbs.  For example, sugar-free icecream still has carbs (from the milk).

I hope this answers your question.  Please let me know if you have any more questions and congratulations on your efforts to improve your health!

Jen Birge, RD, CDE

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