Artificial sugars can cause serious damage to the microbiome in your mouth.
These sweeteners also referred to as sugar alcohols, contain no alcohol. They don’t contain any sugar either. They’re a type of carbohydrate with a chemical structure similar to sugar and they occur naturally in some foods and are synthesized in the body but in infinitely small amounts. Manufacturers create these sugar alcohols in a lab to be used as sugar substitutes.
The Seven Most Common Artificial Sugars
You will find sugar alcohols in toothpaste, mouthwash, and packaged foods and beverages (including flavored water) advertised as “sugar-free,” “diabetes-friendly,” “keto-friendly,” or “low-carb.” If you read the ingredients list on these product labels, you will likely encounter one of these:
- Xylitol
- Erythritol
- Sorbitol
- Maltitol
- Mannitol
- Isomalt
- Lactitol
Although sugar alcohols are considered artificial sugars, they are slightly different. Contrary to artificial sugars that are hundreds of times sweeter than sugar without any calories, sugar alcohols are less sweet than sugar but contain a few calories (not enough to make a difference in weight loss.)
Xylitol is known to reduce the development of bacteria in plaque and saliva by disrupting their feeding cycle. Xylitol is not fermentable by bacteria, so when they (streptococcus) carry the sugar into their cells to use as an energy source, they cannot break it down. So they die from starvation. “It reduces the adhesion of these microorganisms to the teeth surface and also reduces their acid production potential.” (1)
Artificial sugars can Destabilize Your Microbiome
For the longest time, sugar-free gum sweetened most often with xylitol was considered good for your oral health and dentists recommended it for children and adults. Chewing on these gums increases saliva flow, which promotes teeth mineralization without a risk of decay or development of cavities. Lately, however, dentists and orthodontists are advising against it. Like the gut, the mouth has a microbiome with a balance of beneficial and harmful bacteria; chewing on sugar-free gum can kill both, leaving the mouth defenseless.
“Inside your mouth, there is [an] oral microbiome, and it’s made up of a community of microorganisms such as bacteria, fungi, viruses, protozoa, and archaea. It plays an important role in your health, affecting everything from how your breath smells to protecting against serious health issues. A balance among these organisms helps promote a healthy oral microbiome.” (2)
You will find many resources that will recommend using sugar-free gum to improve oral health. My suggestion is to consult your dentist or orthodontist. They treat all kinds of teeth and gum problems every day. They are the most reliable resource for oral health.
Since xylitol is not fermented by bacteria, it would sound ideal for weight loss. However, like all artificial sugars, it may not give you the pleasure sensation you’d feel from eating sugar. So you may end up eating more due to a lack of satisfaction. Another risk is you may indulge more in unhealthy options, thinking they’re sugar-free. Those sugar-free treats often have other unhealthy additives such as emulsifiers, stabilizers, gums, and different seed oils such as palm oil, palm kernel oil, trans fats, and even other sugars such as inverted sugar or glucose.
Replace Artificial Sweeteners with Real Sugar
I advise my clients to indulge responsibility; enjoy a good, satisfying treat; just reduce the frequency. Give your body time to process the heavy, high-calorie dessert or meal. Eat plenty of foods rich in antioxidants and fiber, supplement with a high-quality vitamin C, and other necessary nutrients you may not get in food.
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Citations:
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4232036/
2. https://www.mdanderson.org/cancerwise/how-to-take-care-of-your-oral-microbiome.h00-159701490.html