Xylitol is truly the darling of sugar substitutes today. The American Dietetic Association touts its use, with this sugar alcohol sold alone and as a sweetener in a variety of processed foods. Health benefits include a reduced glycemic response compared with sucrose, increased absorption of B vitamins and calcium, and even a reduction in dental caries risk.
Consequently, people with blood sugar issues are flocking to processed foods containing this alternative sweetener as a way to satisfy that sweet tooth without the downside of exacerbating the risk factors for Metabolic Syndrome. This condition is known for the markedly increased likelihood of developing heart disease, stroke, and type 2 diabetes.
Even the healthfood community almost universally considers this sugar alcohol to be a healthy substitute for sugar. A primary reason is that it doesn’t directly contribute toward the growth of intestinal yeasts aka Candida.
Have you noticed that the check out aisles at health food stores are typically loaded with chocolates and other sweets containing at least some xylitol? The truth is that I have yet to talk with any health-conscious person who suggests to me any downside other than the potential for intestinal cramps if you get too much.
Xylitol is Naturally Found in Nature
Xylitol is, after all, a naturally occurring substance. Manufacturers of xylitol market it as derived from xylan. The fibers of many plants contain it, including berries, oats, beets, sugar cane and birch. Sounds pretty harmless at first glance.
The FDA has even granted xylitol GRAS (Generally Recognized As Safe) status. You can’t get any safer than that, right?
Manufacturing Process
It is true that xylitol is a naturally occurring substance. However, manufactured xylitol is another matter entirely. Food manufacturers produce it using the industrialized process of sugar hydrogenation. In order to hydrogenate anything, a catalyst is needed. In this case, Raney nickel is used which is a powdered nickel-aluminum alloy. (1, 2)
This poses the risk of heavy metal residue and contamination. Nickel, by the way, is a recognized carcinogen and aluminum is associated with the development of dementia. Heavy metals in the body are notoriously difficult to eliminate with frequent use of infrared sauna probably a good idea.
This alternative sweetener doesn’t seem quite so warm and fuzzy anymore, does it?
There is currently no literature on any detrimental health effects of consuming hydrogenated sugar. However, food manufacturers widely used hydrogenated fats for decades before the very damaging effects of cardiovascular health became widely known!
Given the violent industrialized process that is required to produce a hydrogenated sugar like xylitol, it would seem wise to avoid it based on the very poor track record of hydrogenated foods in general.
Most Xylitol Sourced from GMO Corn
While it is true that xylitol can be derived from the xylan of birch trees, xylan is also found in corn cobs. It is much cheaper to use corn instead of birch bark to derive xylitol and so what do you think manufacturers prefer? Corn, of course.
Therefore, unless the label of a xylitol-containing product specifically notes that it is from birch or another nonGMO source, xylitol is very likely from genetically modified corn or possibly GMO sugar beets.
This is the same problem as high fructose corn syrup (HFCS) and white sugar from beets. Food manufacturers rely heavily on these sweeteners in the production of sodas and sports drinks.
You get a dose of GMOs with every sip! More on GMO dangers including sterility and stomach holes at the provided link.
Usage Contributes to Gut Imbalance
The digestive process does not break down sugar alcohols like food. Rather, xylitol arrives intact into the intestines.
At that point, a process called “passive diffusion” takes place. This means that the xylitol draws water into the bowels. Only a partial breakdown is the end result. The unmetabolized portion ferments providing the perfect environment for undesirable bacteria to thrive and grow.
It is true that xylitol itself does not feed candida directly as sugar does. As a result, this artificial sweetener is even promoted as a useful part of the Candida Diet. Unfortunately, the fermentation of undigested xylitol in the gut most definitely can exacerbate yeast problems. Don’t be fooled by this argument!
This is exactly why consuming xylitol can make some folks so gassy and even trigger cramping and diarrhea. Gut pathogens having a heyday in your intestines give off a lot of smelly toxins!
Other Little Known Problems
Xylitol can contribute to acid reflux problems. As a result, those who have issues in this area should avoid it for that reason alone. Chronic acid reflux is a serious problem that can lead to cancer of the esophagus and larynx.
In addition, those who suffer from seizures of any kind should stay away from this alternative sweetener as it can increase the frequency of epileptic attacks.
Two Pieces of Xylitol Gum Can Kill a Rat?
According to unpublished lab tests, approximately 1.65 grams of xylitol kills a 100-gram rat half the time.
Two little pieces of xylitol gum contain about .7 – 1 gram. This is probably enough to meet the definition of rat poison.
Cavity Prevention
Many people are chewing xylitol gum due to compelling scientific evidence for cavity prevention. What about children, however?
Rami Nagel, author of Cure Tooth Decay, doesn’t even recommend xylitol gum for this purpose. His research for any long term safety data turned up the following:
- Epidemiology: No information found
- Teratogenicity: No information found
- Reproductive Effects: No information found
- Mutagenicity: No information found
- Neurotoxicity: No information found
In summary, using this modern substance officially renders you a guinea pig, my friend! It seems that any benefits of cavity prevention are outweighed by the fact that there is no actual safety data backing up its use.
Safe Uses of Xylitol
Given all the problems that consumption of xylitol can trigger, it seems best to bypass the use of this sugar substitute on a regular basis.
Can it ever be helpful? Does it have any benefits whatsoever?
Potentially so. The only time I personally would ever consider using xylitol is to help resolve a childhood ear or sinus infection in order to prevent the use of drug-based antibiotics.
There is evidence that this popular sugar alcohol can indeed help encourage a healthy balance of beneficial bacteria found in the ear canal and sinus cavities. Products like this incorporate xylitol for this purpose.
A therapeutic dose can help resolve infection in these areas quickly with no medication required.
Thus, if you choose to use it, make sure it is sparingly and therapeutically (not as food). Also, make sure it does not come from a GMO source like corn!
References
(1) Xylitol production via catalytic hydrogenation of sugarcane
(2) Catalytic hydrogenation of xylose to xylitol using ruthenium catalyst on NiO modified TiO2 support
(3) Cure Tooth Decay by Rami Nagel
(4) Sugar-Free Blues: Everything You Wanted to Know about Artificial Sweeteners
More Information
Yacon: Healthy Syrup or Healthfood Hype?
Jaggery: India’s Sweet Gift
Instead of xylitol what do you recommend be used for baking for people with diabetes or candida problems? Is coconut sugar good? I know honey is healthy but I’ve heard it’s not the best for people suffering from candida issues. I personally don’t like stevia because it tastes like artificial sweetener to me.
I know! I cant have Stevia either because I think its disgusting! Sucks 🙁
Coconut sugar is not sustainable. It’s continued use is going to do damage to the coconut oil business. Tropical Traditions has a great article on this.
Thanks for the info. I use stevia. Tried to grow it, but couldn’t keep it well enough for using. I get Green Leaf clear drops. A little goes a long way.
Thanks again, very helpful. I enjoy your posts!
Linda
I’ve always been leery of xylitol. The name makes me think of prescription meds, not a sweetener. Also remembering how agave nectar was all the rage. I almost bought some but glad I thought it was too expensive… then finding out how bad it really was. I hate wasting money. Thank you for bringing xylitol to light!
Many people are giving xylitol to their children on a very frequent basis for the cavity prevention properties. This is concerning to me.
I am really torn about this.. I have been giving my 2 year old the mints for a couple months after the dentist found cavities. The xylitol has been really helpful in stopping the cavity growth. I have also been giving her CLO and I have tried a couple different ways to give her butter oil but she does not like it. I am hesitant to give up the xylitol mints until she is older and until she is done breastfeeding ( I guess that can contribute to the cavities) Do you have any good ideas for sneaking butter oil into her diet?
Lisa
Don’t worry about breastfeeding and cavities. I have had this debunked so many times (Dr. Jack Newman, La Leche League…). In my own life, the child who nursed the longest has had the best teeth. Not exactly a scientific survey…He had a bad round about the age of two, when I was told to stop nursing. I was once a lactation consultant so I did the research…it is a rare child who actually has dental problems that can be tracked only to breastfeeding. Anyway, we persisted and his teeth remained nice and healthy after that first blip (which was probably an in-utero issue anyway).
I use Sweet Leaf stevia drops every day, about 10, and have for many years. No problems. Better than sugar.
So not true! You wouldn’t believe how many little patients in our office have had their front teeth extracted from prolonged nursing on demand. One had better make sure that all the preventive measures are in place.
Hi Lisa,
You are not alone in your concerns. Two of my four children have had serious tooth decay and all were breastfed on cue and at night as long as they desired. I have read Cure Tooth Decay and tried unsuccessfully to promote healthy teeth through diet, even putting our family on GAPS. I have come to the conclusion that, though the cause of tooth decay is multi-faceted, it is of paramount importance to brush teeth before bed and not nurse until morning. The mouth does not produce saliva during sleep and if there are cavity-causing bacteria in the mouth, they will have hours and hours to feed on the teeth. Daytime nursing is very different from nighttime nursing. I did not follow this advice and now, though I followed every bit of natural advice and researched ad nauseum, including the experts listed in JP’s response, my toddler’s top four teeth have crumbled to the gumline, the infection has spread to the roots, an abscess has developed to drain the puss, and three new cavities have taken hold of her molars.
If what you are doing is not working, follow your instincts and use western medicine to save your child’s teeth and your sanity. Don’t take the advice from someone without personal experience to, “Don’t worry…” If you are worried, that is your inner wisdom telling you something needs to be done.
Hi Elise I was in the plan to buy the book of Cure Tooth decay,but after your post I’m not sure ,what you think
maggie,
I still think Cure Tooth Decay is an amazing book, however if your baby already has dental caries/cavities, a diet change alone is not sufficient to save her teeth. I have learned this twice the hard way. Reading the book will teach you a lot, but in addition to what you learn through the book, you might need to consider night weaning and a trip to the dentist. A book I wish I had read is called, Kiss Your Dentist Goodbye http://www.drellie.com/
Xylitol saved a trip to emergency for my husband. Some time ago my husband had a serious toothache. It was a weekend with dentist offices closed. I went to the internet to find natural remedies. I tried several and had little help for a short time. It got so bad I was about to take him to emergency when I tried Xylitol. I diluted it in some water and within a short time of flushing his teeth with the Xylitol mixture the pain went away. I am not giving up my Xylitol yet.
Makes sense to give children Xylitol for sweetener, if children are already using Xylitol toothpaste and mouthwash regimen. I don’t like vast differences in sweetness – from toothpaste to mouthwash to food. My enamel is very thin, teeth are seriously cracked, splitting, breaking due to radiation poisoning (Depleted Uranium dust on contaminated military equipment returning to U.S. from Middle East battlefields). Anything acid-y or very sweet can trigger a response from my salivary gland, cause throbbing in my tooth roots.
I’ve found the best way to prevent tooth decay and bad breath is to put several tsp. of xylitol in a bottle of Plax or mouthwash and swish for about three minutes after brushing in the am and before bed, I do spit it out rather than ingest it at this time. I wake up without that ghastly morning breath and haven’t had a cavity in years! The Healthy Home Economist needs to site the actual studies that show harm. I’ve yet to find any valid double blind studies that demonstrate harm in humans. I have a small dog and I believe she did get a bit of Xylitol by mistake and she seems just fine. I do however keep anything with xylitol in it away from my dog. I don’t doubt that it can be harmful to dogs, just as dogs cannot metabolize grapes, tomatoes, onions or chocolate. And check this out, turkey is also bad for dogs!
Is stevia okay?
Yes, use the whole green stevia leaf. The extracts are highly processed. And don’t overdo … I’ve talked to folks who are absolutely addicted to stevia which is a problem just like being addicted to sugar or being addicted to anything. Nothing wrong with satisfying the natural sweet tooth, but moderation is always key and use whole, unprocessed sweeteners.
What is moderation? I use the stevita liquid in my green tea, a few drops, a few times a day.
People’s definition of moderation varies, but to me, using something every single day multiple times a day is not moderation. Moderation is where you use it once in awhile maybe once or twice a week at most. Every day is a habit.
I agree.
I agree
Once a day is a habit? Ok, that leads me to ask…..what makes a habit bad? I mean….an addiction/habit to a harmful substance…ya, I can see that….but if whole leaf stevia is fine…..why is ONCE a day…or even more than that….a harmful habit? An addiction can be formed to anything. You could eat chicken breast twice a day or lots of spinach but I doubt anyone would say that was a ‘habit’ that needed to be stopped. I’m so confused. I have nothing against honey and other caloric/natural sweeteners….but where is the problem in using stevia multiple times a day? And why are habits bad? Everyone has a routine/habits. Not all are harmful…many are even helpful…..if using whole stevia…why would stevia addiction be bad? And if someone doesn’t have reactions to xylitol…what then? Is it ok?
Stevia is a beneficial natural sweetener, but when used in cooking and heated foods can crystalize therefore creating digestion issues.
Not so fast. This article gives me pause and has me ready to dump my stevia: http://empoweredsustenance.com/is-stevia-bad-for-you/
I have ulcerative colitis, and Im trying to follow a very strick diet, and ran across this post on xylitol. Can anyone tell me with comparison to Stevia, if Monk Fruit (which is Dextrose, monk fruit extract) ok to use in place of or not?
So Confussed:(
If you don’t mind DNA damage.
Sarah,
I never trust anything that is pure white, especially when it comes to sweeteners! Even a small amount of xylitol gives myself and my son violent intestinal distress. I had no idea it was helpful for ear infections. I wonder if ear drops made using warm water and xylitol would be helpful. Any idea?
Sugar alcohol and xylitol were behind my painful migraines, it took me a while to pin point the issue. it seems that it caused nerve damage to my right side of my head, especially my right eye and ear. I’d pick grape and chocolate over this deadly substance, it certainly damaged the rats nervous system & that’s why they died.
It seems that anything Wall Street touches turns to crap.
My husband and I both get the most horrific headaches after eating ANY sugar alcohol, even in small amounts. And it’s not a normal headache, it’s a tightening at the base of my neck that goes up the side of my head, as if the sugar is actually affecting my spine and nervous system directly.
The exact same thing happens for me. Same type of headache, too. Any sort of sugar alcohol, free glutamate(msg), or hydrolyzed protein. Don’t know if xylitol triggers the headaches though. I know that I can have sweet leaf with no troubles. Would be interesting to see.
I went to the emergency room last night due to what felt like an anaphylactic reaction to Xylitol. I have had shortness of breath ever since ordering and eating xylitol candies from the Internet. I had NO idea what was causing these symptoms for the last month, tired, diarrhea, and severe shortness of breath. Each day I would suck on these candies to take my mind off the SOB and little did I know I was poisoning myself!!!! Finally, last night my tongue felt like it was swelling and my throat felt like it was closing, went to ER…finally put it together that for the last 2 days prior to this, I had been eating these candies. I was feeling a little better when I had switched to Ricola the prior week and that’s how I finally made the connection. This stuff is going in the trash…I’m switching to raw honey and no more artificial sweeteners. Not worth my health!
Do we know why the lab rats died? It usually says on bags of xylitol to not feed it to pets. Is that similar to the recommendation for not giving them chocolate?
Some animals do not seem to handle xylitol well – it’s not clearly understood and needs further study, but dogs are particularly affected (also probably recognized more in dogs because they are most common table food thieves). The gist is, the dog’s body mistakes the xylitol for regular sugar, at least initially (within hours), and releases a large amount of insulin. Since there isn’t enough sugar there for all the insulin that is released, the blood sugar drops precipitously and hypoglycemic episodes occur. Later on (days), there appears to be a toxic effect on the liver and some dogs may go into liver failure. Unfortunately, it doesn’t take much xylitol to affect pets, especially small breed dogs, and many people are unaware that it is harmful or may not even know that xylitol was in the food. If you think your pet may have eaten some, call your local emergency vet or Pet Poison Control right away.
That being said, I don’t know anything about xylitol having any of those effects in humans.
Locally, xylitol is used by landowners to poison coyotes. It dosn’t take much. I don’t keep any of it in my home (gum, candy…) out of fear that my dog should find it. A stick of xylitol gum could kill a dog.
Mary Beth – just wondering if you keep raisins, grapes, and chocolate out of your home b/c they can kill dogs as well. I don’t mean this to be caustic – I am really curious. I think a lot of folks get really upset about xylitol but don’t think that there are other things that we eat that will kill dogs or make them seriously sick.
Chocolate and raisins won’t necessarily kill your dog, but xylitol will since it poisons them rather quickly. With “chocolate” these days, there’s so much variation, and it’s often so diluted with emulsifiers and other stuff (especially cheaper chocolate) that a dog wouldn’t likely get enough to die unless it’s pure dark chocolate. When I once spoke to a vet about feeding my dog fruits and veggies (or maybe we just discussed veggies), her main concern was the onion family. Also, problem wth xylitol and dogs is that many people do not realize it’s harmful since it hasn’t been listed for years on lists of things to avoid. So people don’t worry or realize until it’s too late.
I stopped buying grapes because my vet says they cause kidney failure in puppies, small dogs. I won’t eat raisins, so don’t buy them. And don’t buy chocolate because sugar content elevates my blood pressure, and because of my dog. I am seriously ill, house-bound and alone except for my dog. All foods that I have to cook from scratch because of my health are harmless to my dog. So we eat together at meal time. Organic pumpkin pancakes are one of our favorite foods, without syrup.
Adrienne,
I don’t mean to be extremely rude, however xylitol is far more harmful to dogs than grapes and chocolate combined. Our family learned this the hard way last night. Xylitol is one of the most poisoning products a dog can ingest. Even the smallest amount can be fatal. I was greatly ignorant to this prior to last nights events. Santa purchased gum for our boys stockings and our 1 year old boxer (70 lbs) got into a package. Within 30 minutes he was stumbling – then immediately started vomiting and collapsed to the floor. We rushed him to the pet ER and it was found that he was in extreme liver distress. He had to get IV fluids, he is home now however, he is on a medicine to help with his liver levels. It is not guaranteed that he is even going to be OK. We have to have blood tests daily to check his liver levels. Xylitol is EXTREMELY dangerous for dogs. Far more dangerous than grapes and chocolates.
I realize this post was made over a year ago. I happened upon this page because I was researching more about xylitol and pets.
Please educate yourself on what the REAL effects of xlyitol are before making such comments. Yes, chocolate and grapes can be harmful – but again, xylitol is far more dangerous. Even in the smallest amounts.
I bought xylitol sweetener packs per dental hygienists emphatic advice & after cursory search on xylitol that presented it as miracle loved by ADA. This was about Dec 7. Was told by hygienist only needed 5 exposures per day to keep plaque from growing on teeth. I use turbinado sugar but mixed with xylitol to get my 5 exposures in. Each pack was 4 grams only used 5 a day. Until Dec 24. Excuse graphics but after 1st week my stools changed from soft to loose to water and no processing of anything to lots of mucus with water. Lost appetite – saliva affected too – and diarrhea got very severe and scary. By 29th I went to emergent clinic – no fever at any point in this, no blood either, got strongest anti diarrheal that did not help in 24 hours, went back – did stool sample (still don’t have those results but that’s for viral/bacterial anyway – know its xylitol) Also from 24 to 31 cramping, gurgling, weight loss – scary. 31st went to ER got IV, CT scan, blood/urine – all came back okay for what they look for. Now on BRAT diet. Every 2 hour diarrhea stopped by end of 31st but still liquid watery mucus stool. xylitol is rat poison for everybody and should be yanked from the shelves. I hope I get my gut back soon and have a normal bm again.
I hear garlic was bad for doggies too. but very good for humans! 😉
I think it’s important to look into food products, but dogs die from raisins and grapes and chocolate but of course we don’t think we shouldn’t eating those as a result. Animals metabolize things differently than humans.
Exactly. The fact that rats do not handle xylitol well does not stand as strong evidence against xylitol for human consumption. We all know that dogs should not be fed chocolate, as it can be deadly for them. However, well made chocolate (no refined sugar, organic ingredients, etc.) can be wonderful for the body. Unfortunately, the article is approaching xylitol from a biased viewpoint which does not present enough to counterpoint the research that suggest xylitol may have benefits.
I love alarmists, they always act like they’re taking your health seriously.
The reason why it kills rats is because rats and mice can’t pass gas.
Xylitol doesn’t raise insulin per the GLP-1. But on the other hand, you can take Metformin and get similar effects. and it does raise GLP-1 with the same side effects.
Speaking of which, personally with my systematic mayhem, things like barley and yogurt makes me sick. I looked into probiotics and realized why my own body rejects them.
Here’s a really novel thought. Sugar. Brown Rice syrup. Eating and drinking things without syrup. Portion control.
The more INS-1 receptor you have triggering IGF-1 growth through the cavoelae-1 instead of all of these gimmicks, you might simply allow your body to sort itself out!
I love you.
the effects of aspartame (i.e. the only sweetened gum you can find in the store)
will make a dog sick and if they eat enough can kill them just like grapes/raisins (kidney failure) or xylitol. patients with phenylketonuria need a choice. the list of side effects from aspartame are staggering; an yet, people continue to consume this product in mass quantities (soda, food, gum, sweeteners). all foods should be evaluated by the consumer and any risk to the household should be their choice based on informed consent. . personally, I want to be able to choose a gum without aspartame.
Oy, scary stuff. We’ve been using a toothpaste containing xylitol, and it has definitely helped our mouths, seeming to help maintain a healthy balance of bacteria. No more waking up with a nasty taste in the mouth, and healthier gums. Mind you, at the same time we switched toothpastes, we took to making and eating fermented foods especially sauerkraut, and that, too had a profound effect.
Read the label before you hit the panic button. And don’t worry. I use Spry cinnamon gum with Xylitol. Supposed to use in combination with Spry toothpaste and dental care products. Manufacturers do not use hydrogenated anything: vegetable glycerin (humectant), non-GMO soy lecithin (emulsifier) and only flavored with natural cinnamon oil. If this product or accompanying toothpaste caused gut problems or contributed to candida / Small Intestine Bacterial Overgrowth, I would know immediately. I suffer Gulf War Illness, which means military vaccine destroyed my gut 23 years ago. I suffer pancreatitis from Hep B vaccine, plus a host of small intestine viral and bacterial infections from too many vaccines administered too close together, too many at a time, at much higher than “booster” serum amounts. I had to get away from High Fructose Corn Syrup (HFCS) intoxicating everything at the grocery store. I was forced to start cooking from scratch because HFCS put on 25 pounds of fluids my heart and liver could not process (Congestive Heart Failure). It took almost a year to take it off, start feeling like a chronically ill human again, rather than walking dead.
I am in the same boat as you are – decades of antibiotics, mashed together in basic training then more antibiotics and other chemicals destroyed my immune system.
I have lupus, Sarcoidosis both of which cause painful tumors which grow in light.
We need a class action lawsuit to address the chemical damage done to so many without a single care.
Not a single doctor AFTER the military spouse access I had for 33 years has opened my military records – they don’t want to know the scope of the damage they are dealing with and keep trying to throw steroids at me while I get sick with pneumonias every year for the past five years.
I can’t get medical care WITH insurance from these clueless and inept “doctors” in the “real world”.
Thank you for your service for our nation, and good luck. I too cook from scratch and it took getting used to and now is so much fun! Eat to live, not live to eat.
Warmest Regards!