Those following a gluten-free diet are used to being vigilant with their label reading, skillful at pinpointing potential gluten-containing products such as pita chips and Eggo waffles. However, there are some additives that make determining if a product is gluten-free more challenging than others. Those who have come across glycerin on a food label are often left feeling confused and in need of some Google searching. Is glycerin a gluten-free ingredient?
Yes, glycerin is gluten-free because it’s created using natural oils and without the use of any gluten-containing ingredients. However, some glycerin is produced with equipment that also processes gluten-containing products. Also, because it’s a common food additive, it can be used with other ingredients that contain gluten, so it’s important to read the full ingredients list label.
Let’s take a deeper look into the gluten-free diet and glycerin’s role in foods. Ready to dig in?
Contents
What is a Gluten-Free Diet?
For those who struggle with gluten-intolerance, gluten allergy, celiac disease or just wish to avoid gluten, a gluten-free diet is the best treatment. Gluten is a protein found in wheat and other cereal grains that helps food to maintain its shape.
Gluten can be found in many products that you might not expect. When looking for a gluten-free product, always check for the gluten-free label, the allergen listing and the ingredients list.
Gluten containing ingredients include:
- Wheat
- Barley
- Rye
- Malt
- Brewer’s yeast
- Oats (unless otherwise labeled gluten-free)
- Triticale (a cross between wheat and rye)
What is Glycerin?
Glycerin is a naturally occurring form of carbohydrate known as a polyol or sugar alcohol. It is found in fermented foods and beverages, such as vinegar, wine, beer, and honey. Most glycerin found in foods is created by hydrolyzing fats and oils and is used in food products to help retain moisture, add bulk, and improve texture and sweetness [1].
Because it is so versatile, glycerin is used in many different food products as a preservative, sweetener, moisture retainer and thickener in food items such as those listed below.
- Protein bars
- Frosting and icing
- Candy
- Chewing gum
- Condiments
- Diet foods
- Dried fruits
- Soups
- Spices and seasonings.
Is Glycerin Healthy?
Glycerin is on the Generally Recognized as Safe (GRAS) list approved by the Food and Drug Administration (FDA). There is currently no maximum daily intake for glycerin, and it is not considered an essential nutrient. It’s best to avoid large amounts of glycerin-containing products as they might evoke a laxative effect or result in upset stomach and bloating. This is because it is not fully absorbed by the body like sugar is [1].
For those who struggle with blood sugar control, such as those with Type 2 Diabetes, glycerin can be a helpful ingredient in foods over sugar. It is also a good alternative for those looking to cut down on added sugars in their diet. Unfortunately, high amounts of sugar alternatives, such as sugar alcohols, do not help with sugar cravings and can still result in over-eating and weight gain. Most sugar alcohols contain less calories than sugar because they are partially digested. However, in glycerin’s case, it actually contains a little more calories per gram than sugar does [2].
Another benefits of sugar alcohols do not cause tooth decay like regular sugar does, making them great for sugar-free chewing gums. Sugar alcohols in moderate amounts are recognized as a fine addition to the diet but are not encouraged in large amounts due to their uncomfortable side effects [2].
Does Glycerin Expire?
As with most foods and skincare products, glycerin has an expiration date. This date is typically anywhere from 12-24 months depending on its intended use. This shelf life can be increased if stored tightly sealed in a cool, dry environment away from sunlight.
For glycerin that is in skin care or food products, the expiration date depends on the product that it is in. For those who are unsure how to find the expiration date of a product, it is typically listed on the product. For food products, you can find this somewhere on the label states as the expiration date. For cosmetics, it is a little bit more challenging. On most cosmetics you might find a symbol that looks like a jar opening with a number in the center. This number represents the amount of months the product is good after opening.
Nutrition Content of Glycerin
Glycerin is only 60-75% as sweet as regular sugar. However, it is more calorie dense at 4.32 calories per gram compared to 3.87 calories per gram in sugar. Unlike sugar, glycerin does not evoke an insulin response when consumed and can help to better manage blood sugar levels than consuming regular sugar [1].
Ingredients:
- Glycerin
Nutrition Facts (per 1 teaspoon):
- Calories 25
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 6g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Common Gluten-Free Products That Contain Glycerin
Landau Gluten-Free Protein Bar in Chocolate Hazelnut
This gluten-free protein bar utilizes glycerin as a sugar alcohol to sweeten their product without adding actual sugar. Because of this, you can see their ingredients label contains 7g of sugar with 2g of sugar alcohols.
Ingredients:
- Soy crisps
- Soy protein isolate
- Tapioca starch
- salt
- Corn syrup
- Soy protein isolate
- Polydextrose
- Almond butter
- High fructose corn syrup
- Glycerin
- Corn maltodextrin
- Gum arabic
- Cocoa powder (processed with alkali)
- Chocolate liquor
- Natural and artificial flavors
- Fractioned palm kernel oil
- Soy lecithin
- Water
- Salt
- Sucralose
- Mixed tocopherols
Nutrition Facts (per 1 bar):
- Calories 160
- Fat 3.5g
- Saturated fat 1.5g
- Sodium 210mg
- Carbohydrates 20g
- Sugar 7g
- Added sugar 0g
- Sugar alcohols 2g
- Fiber 5g
- Protein 15g
BFree Foods Gluten-Free Burger Buns
These gluten-free burger buns use glycerol to help with moisture and to provide a hint of sweetness to their buns. They use a purer form of glycerin for their products.
Ingredients:
- Water
- Corn starch
- Potato starch
- Tapioca starch
- White rice flour
- Canola oil
- Glycerol
- Psyllium husk
- Carbohydrate gum
- Buckwheat flour
- Sugar
- Mono and diglycerides
- Pea protein
- Natural flavoring
- Salt
- Sourdough
- Fermented corn
- Quinoa
- Rice flour
- Bamboo fiber
- Xanthan gum
- Cellulose gum
- Cultured dextrose
- Calcium sulphate
- Citric acid (mold inhibitor)
- Tartaric acid (mold inhibitor)
Nutrition Facts (per 1 bun):
- Calories 150
- Fat 3.5g
- Saturated fat 1g
- Sodium 600mg
- Carbohydrates 27g
- Sugar 1g
- Added sugar 0g
- Fiber 2g
- Protein 1g
R.E.D.D Oatmeal Energy Bars
Another common type of food that often utilizes glycerin are various health food bars. These R.E.D.D oatmeal energy bars use vegetable glycerin, a common form of glycerin found in beauty products, to add sweetness and texture to their bars.
Ingredients:
- Prebiotic dietary fiber
- Red protein blend
- Pea protein
- Help protein
- Pumpkin seed protein
- Oats
- Palm fruit oil
- Arabic gum
- Dates
- Chocolate liquor
- Vegetable glycerin
- Chia seeds
- Natural flavors
- Redd superfoods blend
- Maca root powder
- Cordyceps mushroom powder
- Reishi mushroom powder
- Chaga mushroom powder
- Goji berries
- Acai powder
- Turmeric
- Sea salt
- Quinoa
- Monk fruit extract
- Sunflower lecithin
- Probiotics (Bacillus Coagulans snz 1969)
- Rosemary extract (to preserve freshness)
Nutrition Facts (per 1 bar):
- Calories 250
- Fat 10g
- Saturated fat 2.5g
- Sodium 110mg
- Carbohydrates 31g
- Sugar 13g
- Added sugar 0g
- Fiber 3g
- Protein 10g
Pamela’s Products Figgies & Jammies Extra Large Cookies Gluten Free Mission Fig
Cookies, another common product that will include glycerin often for moisture, texture, and sweetness. These Figgies & Jammies extra-large gluten-free cookies use glycerin in their cake ingredients which is the outer portion of the cookie, similar to fig newtons.
Ingredients:
- Cake
- Flour based
- Brown rice flour
- White rice flour
- Tapioca starch
- Sweet rice flour
- Xanthan gum
- Natural evaporated cane sure
- Organic palm oil
- Organic invert sugar
- Grape juice
- Whole rice syrup
- Sweet whey powder
- Glycerin
- Baking soda
- Sea salt
- Lemon oil
- Flour based
- Jam
- Mission figs
- Organic invert sugar
- Grape juice
- Whole rice syrup
- Pectin
- Glycerin
- Flour base
- Brown rice flour
- White rice flour
- Tapioca starch sweet rice flour
- Xanthan gum
- Citric acid
- Sea salt
- Natural flavor
Nutrition Facts (per 1 cookie):
- Calories 90
- Fat 1g
- Saturated fat 1g
- Sodium 40mg
- Carbohydrates 17g
- Sugar 11g
- Added sugar 0g
- Fiber 1g
- Protein 1g
Enjoy Life Chocolate Chip Banana Breakfast Ovals
These breakfast cookies also contain vegetable glycerin to help retain moisture and texture of their product. It also works with the dried banana and dates to provide additional sweetness.
Ingredients:
- Gluten free whole grain oats
- Steel cut oats
- Rolled oats
- Quick oat flakes
- Oat flour
- Safflower oil
- Brown sugar
- Sorghum flour
- Semi-sweet chocolate chips
- Sugar
- Unsweetened chocolate
- Cocoa butter
- Date paste
- Water
- Buckwheat flour
- Vegetable glycerin
- Dried banana
- Natural flavors
- Baking soda
- Salt
- Xanthan gum
- Cinnamon
- Vanilla extract
- Konjac
- Rosemary extract
Nutrition Facts (per 1 cookie):
- Calories 220
- Fat 11g
- Saturated fat 1g
- Sodium 170mg
- Carbohydrates 29g
- Sugar 10g
- Added sugar 0g
- Fiber 3g
- Protein 3g
Alternatives to Glycerin
Corn Syrup
Corn syrup can provide similar function in food products as glycerin with similar taste. However, it tends to be more heavily processed and more likely to contain GMOs than glycerin. Most corn syrup for purchase includes the addition of vanilla extract for flavoring.
Ingredients:
- Corn syrup
- Water
- Salt
- Vanilla extract
Nutrition Facts (per 2 tablespoons):
- Calories 120
- Fat 0g
- Saturated fat 0g
- Sodium 30mg
- Carbohydrates 30g
- Sugar 10g
- Added sugar 10g
- Fiber 0g
- Protein 0g
Coconut Oil
Coconut oil is another alternative to glycerin for adding in moisture and improving texture. However, it does not improve sweetness or do well as a binder. It is also high in saturated fats which can increase the calorie content of foods it is added to.
Nutrition Facts (per 1 tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 13g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Related Questions
Is Glycerin Good for Your Skin?
Glycerol, the purest form of glycerin, is a common additive in skin products. Because glycerol acts as a humectant, it can help skin to retain moisture creating a plump and more glowing appearance. Glycerin is typically made up of about 95% glycerol [3].
Other benefits of glycerol on skin are improved skin barrier function, protection against irritants, and accelerating wound healing. Those with conditions such as eczema and dermatitis might benefit from certain glycerol containing products [3].
Is Glycerin Low FODMAP?
Yes, glycerin is considered a low FODMAP ingredient. Despite glycerin being a polyol, it is completely absorbed by the small intestines therefore, it does not reach the large intestines during digestion like other polyols therefore it is not necessary to exclude [1].