Sugar-Free Keto: Russell Stover's Sweet Treats?

Russell Stover is an American company that supplies candy, chocolate, and confections. The company was founded in 1923 and has since become one of the most popular brands of chocolate candy. In 1998, Russell Stover launched a sugar-free line with many products, including assorted chocolates, chocolate candy, dark chocolate, and hard candies. While these products are marketed as sugar-free, they are not suitable for a keto diet as they contain sugar alcohol, specifically maltitol, which has a high glycemic index and will affect ketosis.

Russell Stover's sugar-free chocolates are not keto-friendly

Maltitol is not the only problematic ingredient. The chocolates also contain polydextrose, a synthetic polymer of glucose, as well as artificial flavours and colours. These highly-processed chocolates are likely to cause a glucose response and may also have an unpleasant gastrointestinal impact.

So, if you're following a keto diet, it's best to avoid Russell Stover's sugar-free chocolates and opt for truly keto-friendly alternatives, such as Lily's Chocolate Bars, which are sweetened with erythritol and stevia, both of which have a glycemic index of zero. ChocoPerfection is another recommended ultra-low-carb, high-fat chocolate option with no hidden carbs or added sugar.

Maltitol, a sugar alcohol, is the primary sweetener in these chocolates

Maltitol is a sugar alcohol commonly used as a sweetener in sugar-free foods. It is made from glucose and sorbitol and is roughly 70-90% as sweet as sugar. With only 2.1 calories per gram compared to table sugar's 4 calories per gram, it is a popular choice for those looking to cut down on their sugar intake.

However, maltitol is not suitable for a keto diet. While it is true that sugar alcohols are typically considered to be low-carb, maltitol has a higher glycemic index than most, meaning it can affect your blood sugar levels. The glycemic index of maltitol syrup is 52, while that of maltitol powder is 35 or 36. In comparison, table sugar has a glycemic index of 60 or 65. This means that consuming maltitol can lead to a rise in blood glucose levels, which can, in turn, interfere with ketosis.

In fact, after consuming 50 grams of maltitol syrup, two individuals saw their blood sugar levels increase by 40 points in just 30 minutes. Furthermore, as maltitol is partially digested and absorbed by the body, it cannot be completely subtracted from the total carb count, which can lead to an inaccurate calculation of net carbs and, consequently, result in being kicked out of ketosis.

In addition to its impact on blood sugar, maltitol may also cause gastrointestinal issues such as bloating, gas, stomach pains, cramping, and diarrhea, even in small doses.

Therefore, while maltitol is a popular sweetener in sugar-free foods, it is not recommended for those following a keto diet due to its potential impact on blood sugar levels and gastrointestinal tract.

Maltitol has a glycemic index of 35-36, similar to table sugar, which is 60-65

While Russell Stover Sugar-Free chocolates are marketed as "sugar-free", they are not keto-friendly. This is because they contain maltitol, a sugar alcohol, which has a high glycemic index of 35 for maltitol powder and 52 for maltitol syrup. In comparison, table sugar (sucrose) has a glycemic index of 60.

The glycemic index is a number from 0-100, with 100 being pure glucose, that represents the relative rise in blood glucose levels after consuming a food. On a keto diet, it is important to consume foods with a low glycemic index to achieve and maintain ketosis.

Maltitol is derived from maltose by dehydrogenation, a chemical reaction that involves the removal of hydrogen. It is considered a carbohydrate and has about half the calories of table sugar. While it is commonly used as a sugar substitute, it is not a keto-friendly option.

Maltitol has a lower glycemic index than table sugar, resulting in a slower rise in blood sugar and insulin levels. This can be beneficial for people with diabetes, but it is important to monitor blood glucose levels even after consuming "sugar-free" foods containing maltitol.

In summary, while Russell Stover Sugar-Free chocolates are technically sucrose-free, they contain maltitol, a sugar alcohol with a high glycemic index. This means that consuming these chocolates will affect ketosis and are therefore not recommended for individuals following a keto diet.

The chocolates also contain polydextrose and artificial flavours

Polydextrose is a synthetic polymer of glucose. It is classified as a soluble fibre by the FDA and is used as a sweetener, as well as for texture and bulking. However, it is only partially fermented and minimally absorbed in the gut, so it has little nutritional value.

Polydextrose is a complex carbohydrate made from glucose. It is not digested by the body but by good bacteria in the colon. It is often used as a prebiotic, which acts as food for probiotics (good bacteria).

Polydextrose is generally recognised as safe when consumed in foods in amounts less than 15 grams daily. It is possibly safe when used as medicine in doses up to 50 grams daily for up to 12 weeks. However, it is possibly unsafe to use in higher amounts. Consuming more than 90 grams of polydextrose daily, or more than 50 grams at one time, might cause severe diarrhoea in some people.

Artificial flavours are also added to the chocolates. These are made in a laboratory and are not natural.

There are keto-friendly chocolate alternatives available

While Russell Stover's sugar-free chocolates are not keto-friendly, there are plenty of alternatives available that are compatible with a ketogenic diet.

It's important to note that not all sugar-free products are keto-friendly, and it's crucial to check the ingredients list for any non-ketogenic components. Sugar alcohols like maltitol can affect blood sugar levels and are best avoided. Instead, look for sweeteners like stevia, erythritol, monk fruit, and allulose.

• Lily's Chocolate: Sweetened with erythritol and stevia, Lily's offers a range of flavors including almond, sea salt, and coconut. Their chocolate bars typically have around 4 grams of net carbs per serving.
• ChocZero: This brand uses monk fruit as a sweetener and offers a variety of products, including chocolate bark, squares, chips, and peanut butter cups. Their products usually have around 1-2 grams of net carbs per serving.
• Lindt Excellence 90% Cocoa Supreme: With a high cacao percentage, this dark chocolate bar from Lindt is a keto-friendly option. It contains around 7 grams of carbs per serving.
• Alter Eco Deep Dark Blackout: This dark chocolate bar has 85% cacao and 6 grams of net carbs, making it a good keto-friendly choice.
• Endangered Species 88% Dark Chocolate: This brand offers a variety of dark chocolate flavors, including hazelnut toffee, tart raspberry, and cinnamon cayenne. Their Panther bar, also known as Strong + Velvety Dark Chocolate, has 88% cocoa solids and 11 grams of net carbs per serving.
• Chocolat Stella Keto White Chocolate: This Swiss-made keto white chocolate is sweetened with lactitol and inulin, both low glycemic sugar substitutes. It has 3 grams of net carbs per 1/3 of a bar.
• Lakanto Chocolate: Sweetened with monk fruit and erythritol, Lakanto Chocolate has a cherry flavor. It contains 6 grams of net carbs per 1/2 bar (40 grams).
• Simply Lite: These keto-friendly chocolate bars are sweetened with maltitol and come in three flavors. However, some people may be sensitive to this sugar alcohol.

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