Sorbitol vs Soy Lecithin: which is worse?

What is Sorbitol?

Sorbitol is a sugar alcohol (polyol) naturally found in some fruits, including apples, pears, and prunes. Commercially, it is produced by hydrogenation of glucose. It has approximately 60% of the sweetness of sucrose but provides fewer calories (2.6 kcal/g vs 4 kcal/g for sugar) and does not cause a significant immediate insulin response.

What is Soy Lecithin?

Soy lecithin is a phospholipid mixture extracted from soybeans during oil processing, primarily composed of phosphatidylcholine, phosphatidylethanolamine, and phosphatidylinositol. It is one of the most widely used food emulsifiers globally. Most commercial soy lecithin is derived from genetically modified soybeans, though organic varieties are available.

Documented risks

Sorbitol: At doses above 20–50 g/day, sorbitol can cause osmotic diarrhea because it is incompletely absorbed in the small intestine and is fermented by colonic bacteria. EU regulations require products containing more than 10% added polyols to carry the label 'excessive consumption may produce laxative effects.' This is well-known and predictable. Sorbitol is not carcinogenic and does not raise blood glucose significantly, making it suitable for diabetics in controlled amounts.

Soy Lecithin: Generally recognized as safe. Soy lecithin is highly refined, and most soy proteins that trigger allergies are removed during processing; however, highly soy-allergic individuals may react. EFSA conducted a safety re-evaluation in 2017 and confirmed its safety at current use levels. The majority of commercial soy lecithin comes from GMO soybeans, which some consumers prefer to avoid. No major toxicological risks have been identified at normal dietary exposure levels.