Properties, calorie count, glycemic index, and flaws of birch sugar
Tim Klein
2026-03-17
4 min. read
1 / 1
1 zdjęcie
224
One of the most common mistakes in the diet of children, adults, and the elderly is consuming excessive amounts of sugar. We reach for sweets in the form of cakes, cookies, ice cream, and candies with a smile on our faces. If we have a craving for something sweet, we should make sure it contains a substance called xylitol.
Xylitol – Birch Spirits
Xylitol, from a chemical and metabolic perspective, is a pentanol containing five carbon atoms in one molecule. Therefore, it belongs to alcohols and not carbohydrates like regular sugar. Birch sugar is found in fruits (e.g. berries, raspberries) and vegetables (e.g. corn cobs). On an industrial scale, it is mainly produced from birch fibers, hence its name. It can be purchased in stores that sell healthy food in crystal form or as an additive in various products such as candies, chewing gums, jams, or juices. As a food additive, it is labeled as E 967. The human body produces about 15 g of xylitol daily from various food sources, such as during the processing of fiber from grains. According to the World Health Organization, birch sugar is safe regardless of the dose. It is possible to introduce larger amounts of xylitol into the diet, but it should be done gradually so that the body has time to produce enough enzymes to process it. A sudden intake of large amounts of xylitol can cause mild diarrhea. A reasonable daily dose for adults is 40 g (about 8 tablespoons). Children aged 3 and over can consume small amounts of xylitol (about 0.5 g), but their reaction to this additive should be monitored, and the amount should be gradually increased if no side effects occur.
Characteristics of Xylitol
Xylitol does not undergo fermentation in the digestive tract, unlike lactose, glucose, fructose, and sucrose. However, it can be employed as an aerosol for the nose because it hinders the growth of Streptococcus pneumoniae bacteria, which cause inflammation in the middle ear, and exerts a positive influence on the nasal sinuses.
Xylitol - Caloric Content and Glycemic Index Value
Xylitol possesses half the caloric content of traditional white sugar... Quantity [g]; 1 teaspoon = 6g Energy [kcal] of saccharose (cane sugar etc.) 27 kcal. Xylitol 14.4 kcal. It boasts several times lower glycemic index (IG=8) than saccharose, making it a recommended choice for diabetics... Discover how low glycemic index operates in the nutrition of endurance athletes.
Xylitol – Disadvantageous Aspects
Xylitol, despite its many benefits, also has some disadvantages. One of these disadvantages, which has already been mentioned, is the symptoms of diarrhea that occur with a sudden and simultaneous high intake of this sweetener. Another disadvantage of Xylitol is its price. Compared to other sweeteners, it is very expensive. 1 kg of Finnish Xylithol, which comes from the tree, costs 25–30 salt. However, there is a cheaper version, namely Chinese Xylitol, as it is obtained from the xylanes contained in corn syrup. Corn provides a wider range of raw materials, as it is genetically modified to a large extent (GMO). The WHO recommends that the energy obtained from simple sugars should not exceed 10% of the total carbohydrates. However, in the diet of Poles, there are eating habits that indicate an excessive consumption of sugar. Poles like to add 2–3 teaspoons of beet sugar to their coffee, tea, and when the time comes for an afternoon snack, Rogaliki and cakes become an essential part of this ritual. Without worrying about the increase in body weight, which is a consequence of overweight, obesity, and even type 2 diabetes. Xylitol is an excellent alternative to white sugar and can therefore be used to replace sweets for children. However, the best solution is to eliminate them completely, but if parents and grandparents cannot refuse their little ones something sweet, it is better if it is a product based on Xylitol. Let's combine the pleasant with the useful by choosing Xylitol sweets. However, remember to introduce Xylitol gradually into the diet to avoid digestive discomfort.
