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When you were a kid your parents may have nagged you about brushing your teeth, especially after eating something sweet. It is well documented that sugar left sitting on the teeth is tasty food for mouth bacteria leading to cavities and decay. Sugar also has no nutritional value, other than being a concentrated source of carbohydrates.
But, even if we logically know sugar isn’t the best choice for our health, it doesn’t change our desire for something sweet. Sometimes artificial sweeteners can fill that need without the added calories or tooth decay. There are several artificial sweeteners on the market (check out our blogs on allulose and erythritol), and each varies slightly in how it is produced and what it is best used for.
Xylitol is an artificial sugar alternative that is often a key ingredient in dental products like gum and toothpaste. But what exactly is xylitol, and is it a better choice for your teeth? Let’s take a look at the uses of xylitol, its benefits, and why it’s commonly used in products like toothpaste and gum.
What is Xylitol?
Xylitol is a naturally occurring sugar alcohol found in small amounts in many fruits and vegetables such as plums, pumpkins, and strawberries. It’s also produced by the human body through normal metabolism.
Unlike sugar, xylitol has fewer calories and a lower glycemic index, but it is not calorie-free like other artificial sweeteners. However, due to these benefits, it is a popular choice for those looking to lower their sugar intake or manage their blood sugar while still enjoying a sweet treat.
Xylitol is primarily used in sugar-free candy, mints, mouthwash, toothpaste, some beverages, and desserts. It is important to note that xylitol is poisonous to dogs, as it can cause a dangerous drop in their blood sugar.
Health Benefits of Xylitol
Xylitol offers several health benefits that go beyond just its lower calorie content. Here are a few of the potential health benefits:
Dental Health
Xylitol isn’t just a sugar substitute that can prevent the dental damage caused by too much sugar, it has been shown to improve oral health by reducing bacteria that cause cavities. It prevents bacteria from sticking to teeth, making it difficult for plaque to form and ultimately reducing the risk of tooth decay. This is why it is used in so many dental products and gum, it has benefits for your teeth!
Supports Healthy Blood Sugar
While the glycemic index isn’t a perfect way to measure the impact of food on your blood sugar, it can still provide some valuable insight. Xylitol has a glycemic index of around 7 (compared to sugar’s glycemic index of 60-70), meaning it has minimal effects on blood glucose levels. This makes it a useful sugar substitute for those trying to regulate their blood sugar.
Lower Caloric Content
Even though xylitol is not calorie-free it contains about 40% fewer calories than sugar, it has 2.4 calories per gram compared to the 4 grams found in sugar. Its lower calorie content can be beneficial for those trying to maintain or lose weight.
Side Effects of Xylitol
Beyond the toxicity in dogs, xylitol is generally considered safe for humans. For some sensitive people, it may cause gas and bloating, particularly when consumed in large quantities.
But there is some new research to be aware of around the safety of xylitol. A 2024 study using a large patient group, found a connection between higher xylitol levels in the blood and an increased risk of major cardiovascular events like heart attacks and strokes over three years. Additional tests showed that xylitol increases platelet activity, which can promote blood clot formation, both in lab and animal models. These findings suggest that xylitol may increase cardiovascular risks, but this is one of the first studies to discover this. Further research is needed to understand its exact effects.
Xylitol in Toothpaste and Gum
It’s no surprise that xylitol is a common ingredient in toothpaste and gum due to its unique benefits for dental health.
Xylitol toothpaste helps create an environment where bad bacteria struggle to survive, keeping teeth healthier. It can also help strengthen enamel, preventing tooth decay. And it helps keep your breath fresh, by preventing the growth of bacteria that make your breath stinky.
In gum, it helps stimulate saliva production, keep your breath fresh, and neutralize damaging acids in the mouth. This helps lower the risk of cavities and decay. Xylitol gum is also a convenient option for on-the-go oral hygiene, especially after meals when brushing isn’t immediately possible.
Brands of Xylitol Toothpaste and Gum to Try
Many brands of gum and toothpaste contain xylitol. A few popular ones include:
PUR Gum
Zellie’s Dental Gum
This brand was founded by a dentist to help improve overall oral health. Each piece has 1 gram of xylitol and comes in a variety of flavors.
Zollipops Clean Teeth Lollipops
These are sugar-free lollipops that contain xylitol and are supposed to be better for dental health than regular candy.
Epic Toothpaste
Epic has 31% xylitol (6 grams when used 2x per day) to help keep mouth bacteria at bay.
Wellnesse Whitening Toothpaste
This toothpaste contains both xylitol and a tooth and enamel-strengthening compound called hydroxyapatite.
Bottom Line
Xylitol is a versatile, low-calorie sugar substitute with proven benefits for dental health. While it is generally safe, if you are at risk of cardiovascular disease, I would practice moderation when it comes to xylitol-containing products.
From reducing cavity-causing bacteria to helping maintain fresh breath, using either a xylitol-containing gum or toothpaste is a simple way to improve dental hygiene.
