Sugar Alcohols: Friend Or Foe On Keto?

Sugar alcohols are a popular alternative to sugar for those on the keto diet. They are often used as sweeteners in food products labelled as sugar-free and are also found naturally in certain fruits and vegetables. Sugar alcohols are a mixture of alcohol and sugar molecules and are usually less sweet than regular sugar. While they are suitable for keto, low-carb and diabetic diets, they can cause digestive issues such as bloating, gas, stomach cramps and diarrhoea if consumed in large quantities. Erythritol and xylitol are the most ketogenic-friendly sugar alcohols, while maltitol and sorbitol should be avoided on a ketogenic diet.

Sugar alcohols are a mixture of alcohol and sugar molecules

Sugar alcohols have a chemical structure similar to glucose but with an alcohol group attached. This gives them a different molecular structure to regular sugars, which makes them harder to absorb and digest. This is why they are lower in calories and are often added to foods that are marketed as "sugar-free" or "no sugar added".

Sugar alcohols are commonly found in products labelled as sugar-free, such as drinks, gum, and food, and they are also found naturally in certain fruits and vegetables. They are used as thickeners and sweeteners in the food industry and are popular among diabetics and people on low-carbohydrate diets.

Some common examples of sugar alcohols include xylitol, erythritol, sorbitol, and maltitol. These sugar alcohols can be produced from renewable resources such as starch, cellulose, and hemicellulose, or they can be derived from disaccharides or monosaccharides.

Sugar alcohols have several characteristics that make them useful in the food and pharmaceutical industries. They are water-soluble, white, and solid compounds. They have a honeyed taste and are less sweet than regular sugar, so more needs to be used when calculating calories and effects on blood glucose levels. They do not contribute to tooth decay and do not turn brown when heated. They also give a cooling sensation when consumed and are not metabolised by oral bacteria.

Overall, sugar alcohols are a unique type of compound that combines aspects of both alcohol and sugar molecules to create a useful sweetener for various industries.

They are commonly used as sugar substitutes

Sugar alcohols are commonly used as sugar substitutes in food products. They are added to products such as drinks, gum, and food to give them a sweet taste without the negative side effects associated with regular sugar. They are often used as an alternative to table sugar (sucrose) because they are sweet-tasting but can be labelled as having "no sugar added".

Sugar alcohols are hybrids of sugar molecules and alcohol molecules. They are called "sugar alcohols" because they have a chemical structure similar to glucose but with a hydroxyl group (an alcohol group) attached. Despite their name, sugar alcohols do not contain ethanol or sugar, so they won't get you drunk or provide energy.

Sugar alcohols are usually less sweet than regular sugar, so more of the product is needed to achieve the same level of sweetness. They are also lower in calories than sugar, with about 25-100% of the sweetness of sugar but only 25-75% of the calories. This makes them a good option for people who want to control their blood sugar levels, such as those who are prediabetic or have diabetes.

Sugar alcohols are also beneficial for dental health. Unlike sugar, sugar alcohols do not react with dental plaque and contribute to tooth decay. In fact, xylitol, a common sugar alcohol, is often added to toothpaste and chewing gum to help prevent cavities.

Some common sugar alcohols include:

• Erythritol: This is one of the most popular sugar alcohols as it closely mimics the taste of sugar, contains almost no calories, minimally affects blood sugar levels, and causes fewer digestive problems than other sugar alcohols.
• Xylitol: This is the sweetest of all sugar alcohols and is well tolerated by humans. It is commonly found in sugar-free chewing gum and oral care products. However, it is toxic to dogs and should be kept out of their reach.
• Sorbitol: This sugar alcohol has a smooth mouthfeel and a cool taste. It is about 60% as sweet as sugar and is often used in sugar-free foods and drinks.
• Maltitol: This sugar alcohol has a very similar taste and mouthfeel to regular sugar. It is about 75-90% as sweet as sugar and has almost half the calories.

While sugar alcohols have several benefits, they do have some potential downsides. They can cause gastrointestinal issues, especially in people with sensitive digestive systems or conditions like irritable bowel syndrome (IBS). This is because the body cannot fully digest sugar alcohols, so they travel to the large intestine where they are broken down by bacteria, potentially leading to gas, bloating, and diarrhoea.

Additionally, while sugar alcohols are low in calories and carbs, consuming them in excess can still lead to weight gain. It is important to consume sugar alcohols in moderation and focus on whole, nutrient-dense foods.

Sugar alcohols are difficult to digest and have a low-calorie content

The difficulty in digesting sugar alcohols is due to the presence of an alcohol group in the region typically occupied by a carbonyl group in sugars. This prevents polyols (another name for sugar alcohols) from being broken down by salivary amylases and fermented by bacteria found in plaque, which contributes to the production of acid and caries.

The absorption and metabolism of sugar alcohols vary depending on their chemical structure. Smaller polyols, such as monosaccharides, are absorbed in the small intestine, while larger polyols (di- and polysaccharides) are too large to be absorbed in the gastrointestinal tract and are therefore poorly absorbed.

Erythritol, for example, is absorbed in the small intestine and is then excreted as is, without being metabolized by the liver. This makes it less likely to cause gastrointestinal side effects and increases its resistance to digestion and metabolization. Other sugar alcohols, such as xylitol and sorbitol, are partially absorbed in the small intestine and then metabolized by the body, which can lead to an increase in blood sugar levels.

The use of sugar alcohols as sweeteners in food products offers advantages such as lower calorie content and potential health benefits. However, it is important to note that not all sugar alcohols are created equal, and excessive consumption may lead to gastrointestinal issues such as bloating, diarrhea, and flatulence.

Erythritol is the most ketogenic-friendly sugar alcohol

Erythritol has a glycemic index of 0 and works well in both cooking and baking. It is well-tolerated by the body and is fully absorbed in the small intestine, then excreted in the urine, leaving no impact on blood glucose levels. It is almost as sweet as sugar but has 5% of the calories.

Erythritol is a great alternative to regular sugar, which is known for its very high glycemic index, spiking blood glucose and insulin levels. This is an issue for those on a keto diet, as raised blood sugar levels can make it difficult for the body to remain in ketosis, which is key for reaping the benefits of the keto diet.

Sugar alcohols are often used as an alternative to table sugar as they are sweet-tasting but can claim to have no sugar added on the packaging. They are also commonly found in sugar-free chewing gum, medications, laxatives, and toothpaste.

While erythritol is the most ketogenic-friendly sugar alcohol, xylitol can also be consumed on a ketogenic diet. Xylitol is commonly found in chewing gum as it may improve oral health and prevent tooth decay. However, it does have a slightly higher glycemic index than erythritol and can cause a slight increase in blood glucose levels. It is also important to note that xylitol is toxic to dogs.

Maltitol and sorbitol are two polyols that should be avoided on a ketogenic diet. They are partially digested, cause an increase in blood glucose levels, and can cause severe gastrointestinal issues.

Sugar alcohols are cheap and can be found in mainstream products

Sugar alcohols are incredibly cheap. In fact, you can find them in mainstream, regular products all the time as a way to amp up the sweetness because they're cheaper than sugar per fluid ounce. Take, for example, instant hot cocoa mix by a worldwide company. You can find sucralose, maltitol, or aspartame in almost every big-box version, shortly after the cocoa powder and the sugar. So, why would a sugar brand use sugar alcohols? Because they're even cheaper than regular sugars! This ingredient hides towards the bottom as either sucralose or aspartame and is used to make the product addictively sweet. It's just too cheap for these companies to pass up!

This has been going on for decades in the food industry, and it will continue to go on unless consumers take a stand. That's why ChocZero was founded in late 2016, innovating new, exciting reduced-sugar products with premium ingredients. They refuse to use sugar alcohols such as erythritol.

ChocZero is one of the few companies in the world that has been against the tremendous use of sugar alcohols in keto since the day it was founded in 2016, and it will remain against them, regardless of any positive or negative studies that exist. They simply don't think sugar alcohols are good enough quality for their customers. They're foodies first, and they think food should taste good and be filled with quality ingredients. They believe erythritol violates both of those principles, regardless of any negative or positive studies that come out.

Sugar alcohols are often used as sugar substitutes in food products because they are difficult to digest and slow to metabolize. This property results from the presence of an alcohol group in the area typically occupied by a carbonyl group in sugars. It also prevents polyols from being hydrolyzed by salivary amylases and fermented by bacteria found in plaque, which both contribute to the production of acid and caries.

Sugar alcohols are commonly used as sugar substitutes and are advertised as having 0 calories per gram. They are often used as an alternative to table sugar (sucrose) because they are sweet-tasting but can claim "no sugar added" on the packaging. As the name suggests, sugar alcohols (also known as polyols) are sugar compounds that have a chemical structure similar to glucose but with a hydroxyl group (-OH, or alcohol group) attached. They are similar in structure to glucose (with the addition of the alcohol group, of course) and taste sweet but are digested differently than glucose. Because of this, most sugar alcohols are only partially digested and thus yield fewer calories and carbohydrates.

Sugar alcohols are naturally present in certain fruits and vegetables, but the vast majority are now produced via hydrogenation (the addition of hydrogen in a chemical reaction) of sugars with certain catalysts to speed up the reaction or they are produced via fermentation of sugars. Although sugar alcohols can be found naturally in some plants and plant foods, such as birch trees and berries, most are not obtained naturally. For example, while erythritol can come from nature in Birch trees, the method of extraction in the majority of keto products that use erythritol is corn. It's not able to be obtained naturally.

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