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Keep reading for my take on the topic and find out which sweetener may be the best choice for you.

What Is Sorbitol?

Sorbitol is a sugar alcohol. Like xylitol and erythritol, sorbitol is a popular, low-calorie stand-in for refined sugar.

Sorbitol, artificial sweeteners, and refined sugar: what’s the difference? If you’re feeling confused about low-calorie sweeteners, you’re not alone. Check out this post to find out more about sorbitol, whether it’s safe to eat, and if it can fit into a healthy diet.

Sugar alcohols are low-digestible carbohydrates. Because our bodies are able to absorb them to some extent, they don’t usually qualify as calorie-free. That absorption rate varies among xylitol, sorbitol, and erythritol. Almost 80 percent of sorbitol you consume will be absorbed, compared to 50 percent of xylitol. (1) Erythritol has an absorption rate of almost 100 percent, but our bodies can’t digest it. Because of that, it offers almost no calories. (2)

What You Need to Know about Sugar Alcohols, Sugar, and Artificial Sweeteners

When it comes to sugar alcohol versus sugar, there are some major differences. There is little data suggesting that sugar alcohols present health risks, but many studies have linked the consumption of refined sugar to long-term, negative health issues, including:

• Weight gain, especially when refined sugar is consumed in liquid form (i.e., sweetened beverages) (3)
• Reduced immune system efficiency (4, 5)
• Disorders such as binge eating and even sugar addiction (6)

Artificial sweeteners also carry some potential health risks. These sugar substitutes are often used to satisfy a craving for a sweet taste without adding extra calories. The FDA currently recognizes six artificial sweeteners as safe: (7)

• Sucralose
• Aspartame
• Acesulfame potassium (Ace-K)
• Neotame
• Advantame
• Saccharin

There is some evidence that consuming artificial sweeteners such as those could wreak havoc on your gut. This is because non-caloric artificial sweeteners like saccharin, aspartame, and sucralose often pass through the gastrointestinal system without being digested. That allows them to come in contact with the colon microbiota, potentially upsetting the balance of gut flora which, in turn, can damage gut health.

On the other hand, there’s not much existing data to support concern over sugar alcohols. In fact, few toxicity studies have been conducted on these substances, and researchers generally consider them safe to eat. (8) In one study, participants shunned other sweeteners in favor of xylitol for two years. While researchers saw some temporary digestive distress in the first few months of the study, the participants didn’t show any other negative effects. (9)

Are Sugar Alcohols Healthy for You to Eat?

Sugar alcohols might actually offer health benefits for certain people. For starters, they don’t have many calories, making them a great choice for anyone trying to lose weight. Also, they each have a low glycemic index, which could be beneficial for those with diabetes.

In general, we don’t see much change in blood glucose or insulin levels when humans eat sugar alcohols. In some animal studies, researchers found that rats fed xylitol actually:

• Lost weight
• Improved their glucose tolerance
• Reduced their blood glucose levels (10, 11, 12)

It’s important to note that these studies looked at xylitol. It will be interesting to see if future research on other sugar alcohols yields similar findings.

If You Have Digestive Issues, Steer Clear

One major drawback to sugar alcohols is their ability to disrupt the gut. Sugar alcohols are also known as “polyols”—the same polyols that make up the “P” in “FODMAP.” That means that anyone following the low-FODMAP diet won’t be able to tolerate sorbitol.

Because our bodies don’t really digest sugar alcohols, these substances can pull extra water into the large bowel and cause diarrhea. The fermentation process that takes place in the gut can also lead to bloating, gas, and poor fat absorption. (13)

How to Gauge Your Tolerance for Sugar Alcohols

Tolerance of sugar alcohol varies based on which substance is consumed. In one study, researchers found that participants could eat around 30 grams of sorbitol daily without experiencing digestive problems, but they had a much harder time incorporating xylitol into their diets without digestive issues. (14) Erythritol may be the easiest sugar alcohol to handle. (15)

If you’ve ever felt digestive upset after eating xylitol, switching to sorbitol or erythritol could solve the problem. If you aren’t sure how well you’ll tolerate a certain sweetener, I encourage you to experiment with different options. However, people suffering from irritable bowel syndrome (IBS) or another GI condition should avoid eating sugar alcohols altogether.

Which Sweetener Is the Best Choice for You?

Because I’m a strong believer in the 80/20 rule, I don’t believe you need to completely eliminate sweeteners from your diet. Even if you’re trying to stick with the Paleo diet, it’s important to understand that improving your health doesn’t mean sacrificing all of the foods that bring you pleasure.

What to Do If You’re Diabetic

For those who are insulin resistant or diabetic, it’s crucial to avoid concentrated sweeteners as much as possible. That means staying away from refined sugar and artificial sweeteners.

If you fall into this category, testing with a glucometer can help you determine how well you can handle the sugar levels naturally present in whole fruit, a healthy way to satisfy a desire for something sweet. While getting sugar from vitamin-packed, fiber-rich whole fruit is usually the most nutritious choice, foods sweetened with stevia or sugar alcohols are another alternative.

Stevia is a natural sweetener that has shown some therapeutic effects for people with diabetes. (16) And, as I mentioned, sugar alcohols may also offer health benefits.

If You Need to Lose Weight, Follow This Tip

Consuming sugary foods or drinks can lead to overeating and weight gain. That’s why I encourage anyone who is trying to lose weight to stay away from sweetened foods and beverages (including fruit juice and “healthy” juice drinks).

Even low-calorie artificial sweeteners can harm your ability to regulate your appetite. While it’s possible that sugar alcohols may not cause this type of metabolic confusion at the same rate as refined sugar and artificial sweeteners, many people are better off choosing whole fruit (not juice, due to its much higher concentration of fruit sugars) to satisfy their sweet cravings.

If You Have Digestive Issues, Try This Sweetener

As I discussed earlier, sugar alcohols are a potent FODMAP. In fact, people with reflux, IBS, or other digestive conditions will probably have trouble digesting any concentrated sweetener. Sugar also feeds and sustains certain gut bacteria, which would spell trouble for anyone suffering from small intestinal bacterial overgrowth (SIBO). That’s why bloating and gas often follow sweetener consumption.

If you have existing digestive problems, learn to listen closely to your body to find a sweetener you can tolerate. While it’s likely you won’t be able to handle large quantities of any sweet substance, raw honey may be your best choice. Among other things, this natural sweetener has been shown to:

• Lower LDL cholesterol (17)
• Reduce levels of blood glucose (18)
• Treat some H. pylori infections and reduce inflammation related to irritable bowel disease (IBD) (19)

How to Cut out Your Sugar Cravings

Giving up sugar—or significantly reducing it—is a difficult task for many of us, especially if we get strong cravings for sweet foods. Because cutting back can be such a challenge, it’s generally a good idea to begin by minimizing your current consumption of concentrated sweeteners—even low-calorie options.

As you dial back the sweeteners, try adding more nutritious carbs into your diet. Next time you feel the urge to have a sugary dessert or soft drink, try a piece of whole fruit instead. Also, add these to your plate:

• Potatoes and other root vegetables
• White rice
• Plantains

A few teaspoons of coconut oil can also provide the body with a readily available energy source, which might stymie your desire for sugar.

What are your thoughts on sweeteners? Do you prefer sugar alcohols, refined sugar, or artificial sweeteners? Share your thoughts below.

The post Is Sorbitol Safe for Your Health? appeared first on Chris Kresser.

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Chances are high that you bought an Instant Pot because it did more than just pressure cook. You may have even told yourself that you’d get rid of one of your slow cookers if you really loved the Instant Pot after trying it out for a bit — but then basically forgot that this multi-cooker did anything other than pressure cooking.

Recently I used my Instant Pot as a slow cooker to see if I could indeed replace my smaller four-quart slow cooker with it. A couple of near-fails later, this is the most important thing I learned.

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A Halloween party without candy is not a party at all. And while homemade candy might be a little too much work at this busy time of year, it is easy to serve your candy loot in style. From a simple plastic glove to goofy bags with big monster eyes, here are five small DIY Halloween projects that don’t require much work but have a big payoff.

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I spent four hours at my favorite kind of dinner party, and I never left my couch.

I traveled the world and laughed and wrote all caps notes like “LAYER YOUR SALT!” and “CREATE HEAT ZONES” and “I AM DELIGHTED!!!”

I got to bask in the food glow, and you can too, thanks to the first season of Salt Fat Acid Heat on Netflix, the new show based on Samin Nosrat’s award-winning cookbook. Drop your weekend plans, because this is the show you need to watch.

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Bone marrow is an important supplemental food that’s easy to love—if you love fatty, savory treats, that is. And bone marrow is a treat, with its over-the-top richness, meaty flavor and fatty, creamy texture. It’s delicious fuel for the body, brimming with vitamins and minerals.

Bone marrow is easy to prepare, too. It needs nothing more than a sprinkle of salt (and maybe some fresh herbs) to reach perfection in the oven.

Roasted marrow is good enough to eat right out of the bone with a spoon, which is how it’s usually served. Forget about those fancy marrow spoons; instead, ask your butcher for marrow bones that are cut lengthwise (also called “canoe cut”). This cut exposes the marrow and makes it much easier to scoop out. Grass-fed is best, of course, both for flavor and nutrients. Bone marrow can be served with a green salad on the side, to cut the richness, and is also quite tasty poured over roasted vegetables.

Servings: 4

Time in the Kitchen: 30 minutes

Ingredients:

• 4 marrow bones, cut lengthwise (canoe cut)
• 1 teaspoon finely chopped fresh rosemary (5 ml)
• 12 small garlic cloves
• Salt

Instructions:

Recipe Note: Some recipes recommend soaking marrow bones in brine (about 2 quarts cold water and ½ cup kosher salt) overnight before roasting. This cleans the bones, removing some of the blood and making the bones look nicer. However, if you buy high-quality, grass-fed bones, brining doesn’t seem to make much of a difference in the flavor or quality of the roasted marrow. Blood spots that come to the surface of the marrow before you cook the bones are perfectly normal, and don’t need to be wiped away.

Preheat oven to 425 °F/218 °C.

Place the bones, marrow side up, on a parchment or foil lined baking sheet. Season the marrow generously with salt. Sprinkle rosemary over the marrow.

Rub any loose papery skin off the cloves of garlic, but don’t peel the cloves. Trim off both ends of the cloves of garlic. Rub the cloves with a little bit of oil. Scatter the garlic cloves around the bones.

Roast 25 minutes. The marrow should be very soft and warm all the way through and bubbling a little.

Squeeze the garlic cloves out of their peels. Drop the cloves in with the marrow, and eat with a spoon.

Bonus Recipe: Bone Marrow “Butter”

A great idea for any extra you have left over—bone marrow “butter. Just let the bones cool in the fridge, then scrape out the marrow and herbs into a bowl. Whip for 2 minutes.

Bone marrow butter is great on sweet potato toast or roasted/grilled veggies, but use your imagination to enjoy!

The post Roasted Bone Marrow with Rosemary and Garlic appeared first on Mark’s Daily Apple.

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There are few cleaning supplies I love more than my Mr. Clean Magic Erasers. I’ve already waxed poetic about the products and how I use them to clean my fridge shelves, bathtub, and stovetop. I’ve even used one to somehow clean ink from a plastic bag that had transferred onto my kitchen cabinets. I have no idea what’s in them (actual magic?) but I love them and I know that many of you guys feel the same way.

And so I figured it’s my civic duty to let you know that there are other Magic Eraser products — aside from those sponge-like cleaners.

Did you know these existed?

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This week I’m trying something completely different and prepping our whole week’s worth of breakfasts, lunches, and dinners on Sunday — using the Instant Pot! My goal is to have dinners ready to go into the electric pressure cooker as soon as we walk in the door, because my kiddos have been coming home from school extra hangry this fall.

Here are four easy dinner ideas that use the Instant Pot to get dinner done, faster. (Plus one pizza night freebie!)

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Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.

There is literally nothing more boring than talking about the weather at the beginning of a recipe recommendation, but I feel obligated to do it right now because it FINALLY feels like fall today. The air is crisp, I didn’t have to turn on my fan when I got to the office, and I finally want all the cozy recipes I’ve been saving up for this time of year. FINALLY.

So, let’s talk “chicken” and “pasta,” because those are the two most comforting and cozy words to me right now. This recipe for New Orleans chicken lazone pasta from the blogger behind What’s In the Pan? is exactly what I want to make this weekend.

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Toddler parents know this one thing to be true: A hungry toddler is a cranky toddler. And while we’re often in a rush to feed our littlest eaters before they melt down, we also want to make sure they are regularly trying new foods and getting balanced nutrition, too.

Need fresh ideas? We got you. Some of my fellow editors (all parents!) and I brainstormed a massive list of our favorite easy and wholesome toddler food ideas — and below, you’ll find all of them.

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After all these years, one might assume that Giada De Laurentiis had given us all of her secrets to Italian cooking — through 15 years of cooking shows, almost a dozen books including a few best-sellers, and now her own lifestyle blog, Giadzy, she’s definitely given us a lot of good meals.

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