Xylitol, also known as birch sugar, is a natural sugar substitute (polyol) that has become particularly popular in recent years among people seeking to maintain a healthy lifestyle.
This product is extracted from the bark and wood of birch trees (sometimes from corn starch), has a sweet taste comparable to regular sugar, but contains significantly fewer calories and does not cause sharp spikes in blood glucose levels.
Xylitol contains a number of nutrients, including:
- Calcium — important for bone and tooth health.
- Magnesium — helps normalize metabolism and supports nervous system function.
- B vitamins — involved in carbohydrate and fat metabolism.
It promotes dental health as it inhibits the growth of bacteria that cause tooth decay.
When consumed in large amounts, it may have a laxative effect.
Nutritional Value
Compared to sugar, xylitol has fewer calories — 2.4 kcal per gram. This is almost 40% less than regular sugar.
The glycemic index of xylitol is approximately 7, making it safe for people following a keto diet.
Xylitol also has a low glycemic load.
However, in a keto diet, xylitol can be used in limited amounts, as it still contains calories.
The recommended dosage is no more than 30-40 grams per day.
Substitution options in recipes
Erythritol. Plus 5% allulose. Allulose retains moisture and softens crystallization, bringing behavior closer to xylitol, but without the risk to pets (xylitol is toxic to dogs).
