During World War II, the use of xylitol from birch bark (or «birch sugar») was very popular in Finland, lacking sugar from other sources, such as beets or sugar cane, which had to be imported. After the war, its use decreased, but in recent years it has become a widely used sweetener throughout the world due to its flavor, versatility and health benefits.
The main advantage that xylitol offers as a sweetener over others is its power to prevent cavities and eliminate dental plaque, as confirmed by a recent review of studies. It has been shown that children of mothers who use xylitol have fewer cavities and fewer cariogenic bacteria in the mouth.
Along with stevia, it is also ideal in case you suffer from diabetes, since it has a hypoglycemic effect by regulating insulin production by the pancreas.
What is xylitol
Xylitol is also known as birch sugarsince it was from the bark of this tree that it was first extracted.
It is a sugar alcohol or polyalcohol that is obtained from the reduction of a substance called xylose and that stimulates lingual sweet taste receptors. But be careful, that does not mean that xylitol has anything to do with alcohol or ethanol. Xylitol was discovered in 1891 and has been used as a sweetener since the 1960s.
It is found naturally in some foods, such as strawberries, blueberries and plumsin corn and oatsin vegetables such as cauliflower and in large quantities in the bark of birch and beech.
He sweetener that we find in stores It is obtained through an industrial process that transforms a plant fiber called xylan, formed by xylose residues from birch or corn bark, into xylitol.
The industry also uses it in sugar-free gum and candiesfoods for diabetics, toothpastes and pharmaceutical preparations. With sweetener, it has the code of food additive E 967.
The advantages of sweetening with xylitol
He high sugar consumption in the Western diet is one of those responsible for the current obesity epidemic, according to recent scientific publications, and has also been linked to chronic diseases such as type 2 diabetes mellitus and cancer, as well as dental caries.
We need healthy options to sweeten our dishes and in xylitol we find an excellent alternative to sugar that also presents nutritional and therapeutic properties:
- Same sweetness, fewer calories: It is a substitute for table sugar, similar in taste and appearance, but contains 40% fewer calories. But exactly how many calories does xylitol have? Specifically we find 2.4 kcal per gram in xylitol compared to 4 kcal per gram in sugar.
- Lower glycemic load: Xylitol does not raise blood sugar levels as it has a low glycemic load. In xylitol the glycemic load is 7 and in the case of sugar it is around 60-70.
- Helps with weight control: In addition to providing fewer calories and not raising blood sugar, all of which contributes to preventing overweight, xylitol has a fat-burning effect.
- It is good for your teeth: The use of xylitol prevents cavities.
- It is suitable for diabetics: Helps regulate blood glucose. According to recent studies, in diabetic people it can be considered a supplement rather than a healthy sweetener.
- It is good for the bones: Increases calcium absorption and helps prevent osteoporosis.
- Candidates don’t like it: In candida infections, it helps control the infection.
- It has anti-cancer properties: In laboratory studies it has been attributed an anti-cancer effect.
Corn or birch: which is preferable?
They seem identical in properties and sweetness, but there are differences in price and environmental impact.
Xylitol obtained from birch is more expensive and has a greater impact. Therefore look for xylitol produced with non-genetically modified corn.
How to use it in the kitchen
Both for its appearance and for its sweetening effect and its flavor, xylitol is similar to white sugar conventional, sucrose.
Therefore, in a recipe we can use the same amount of xylitol than sugar (1:1). You will have the advantage that, unlike sugar, it will not steal your health, but will give it to you, and will provide you with fewer calories.
As a sweetener, you can add it to desserts, cookies, cakes, smoothies, drinks…It does not ferment, so it cannot be used to make bread.
It is also used to make rinses and toothpaste. For example, you can brush your teeth with a Homemade toothpaste based on xylitol and virgin coconut oil.
Precautions and contraindications
Xylitol consumption in the long term it is safe. It is approved by the European Food Safety Authority (EFSA) and the World Health Organization for use in food, pharmaceuticals and oral health products.
It can be taken with a 400g daily limit.
Above 400 g per day It can have a laxative effect and cause gas and bloating. These symptoms are more common in people with irritable bowel syndrome and intolerance to short-chain carbohydrates.
On the other hand, it is very toxic to dogswhich should not be taken in any case.