Setting the Bar on Sugar Alcohol

Question: Some energy bars claim to have ‘zero sugar’, but I read the nutritional label of a bar that stated ‘sugar alcohol’ as an ingredient. What is sugar alcohol, and does it count as sugar, or does the bar contain alcohol?

Answer: Sugar alcohols come from fruits and berries and do not contain any ethanol, the compound that can get you drunk. Sugar alcohols provide fewer calories than sugar and have a smaller effect on blood glucose than other carbohydrates. However, sugar alcohols are not well-absorbed by the body, and some people may experience diarrhoea as a result. Sugar alcohols are commonly labelled as:

  • Isomalt
  • Sorbitol
  • Mannitol
  • Xylitol

Related: 5 “Must-Know” Facts About Sugar

Many foods that are labelled as containing ‘zero sugar’ or which are ‘sugar-free’ actually contain sugar alcohols. It is commonly misunderstood that such foods do not contain sugar and will have no effect on blood glucose and weight. Hence, the calorie and carbohydrate content in foods containing sugar alcohols should also be accounted for in your daily meals. Consume these foods in moderation.

You should also check food labels to see if sugar alcohols are listed. More importantly, be sure to check the calories, total carbohydrate and fat content per serving if you are watching your weight and blood glucose level.

Ms Wong Yuefen
Senior Dietitian
National Healthcare Group Polyclinics

Related: Why We Crave High-Fat, High-Sugar Foods

Alternative Foods High in Calcium

Besides dairy products, people with lactose intolerance should eat foods high in calcium.

Question: I have become lactose-intolerant. This doesn’t really bother me as I am not particularly fond of dairy products such as milk, cheese and ice cream. What worries me is the fact that inadequate calcium intake can lead to conditions such as osteoporosis. What can I do to ensure that my bones don’t suffer? I am a 35-year-old woman who is physically active.

Answer: The Health Promotion Board (HPB) recommends a daily intake of 800mg of calcium for adults aged 19 to 50 years. To reach this daily requirement, you need to eat a variety of non-dairy, calcium-rich foods such as tofu, green leafy vegetables like kailan, spinach, or chyesim, as well as fish with edible bones such as sardines or ikan bilis. Calcium-fortified products such as soybean milk, orange juice, and enriched bread are also good sources.

Related: Keeping Bones Strong With Exercise and Calcium-Rich Foods

Nutrients such as vitamin D are important as these help the body to absorb calcium from food. Exposure to sunlight is required for the body to produce vitamin D. HPB recommends getting five to 30 minutes of sunshine twice a week, anytime between 10am and 3pm. Apart from a well-balanced diet, regular exercise helps to maintain bone health. Do combine strength training and weight-bearing exercises such as walking, jogging, or stair-climbing.

Ms Valerie Tan Shu Ying
Pharmacist
National Healthcare Group Pharmacy

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