Polyols And Carbs: Friends Or Foes On Keto?

Polyols are a type of sweetener commonly used in low-carb, keto, sugar-free, or diet-friendly foods. They are often used as a reduced-calorie alternative to sugar. Chemically, they are sugar molecules with an alcohol group attached. They are also known as sugar alcohols and occur naturally in foods like berries, fruits, and vegetables. However, they can also be manufactured from other sugars.

Polyols are considered a low-glycemic sweetener, which means they won't spike your blood sugar as quickly as traditional sugar. This makes them a popular choice for people following a keto diet.

When it comes to counting carbs on a keto diet, the general recommendation is to aim for less than 20 grams of carbohydrates per day to maintain ketosis. The term net carbs refers to the total amount of digestible carbs in a given meal or product. In the context of keto, net carbs are calculated by subtracting dietary fiber grams and polyols from the total carb grams in a food item.

While polyols are considered carbohydrates, they are not sugars, and they are only partially digested by the body. This means that when following a keto diet, you don't need to include them in your carb count. However, it's important to note that not all polyols are the same, and some may have a more significant impact on blood sugar levels than others. Erythritol, for example, is often recommended as the best polyol for keto because it has zero calories and does not affect blood glucose or insulin levels.

Polyols are a type of sweetener commonly used in keto-friendly foods

Polyols are often used in keto-friendly foods as a replacement for sugar. They are popular sugar substitutes in keto-friendly foods such as sugar-free mints, sweets, and baked treats. They are also used in sugar-free chocolates and ice-cream. They are found in natural products, but they can also be manufactured from other sugars.

Polyols include Xylitol, Sorbitol, Erythritol, Isomalt, and Maltitol, to name a few. They have zero calories and can often be found in foods such as Skinny Syrups.

However, it is important to note that not all polyols are equal. Some of them can cause digestive issues, some are toxic in high amounts, and some may even kick you out of ketosis. For example, Xylitol is highly toxic to dogs, so it is important to keep products containing xylitol out of their reach.

Additionally, not all polyols are carb-free, so it is important to check the label. While polyols are considered a "low-glycemic sweetener," which means they won't spike your blood sugar as quickly as traditional sugar, they may still affect blood glucose levels to some degree.

When calculating net carbs, you can deduct the grams of polyols from your total carb count, except for Xylitol. For Xylitol, only deduct half of the carbs from your total carb count as it has a higher GI score than the other polyols.

They are technically labelled as carbohydrates but are in fact fibres

Polyols are a type of sweetener commonly used in low-carb, keto-friendly, sugar-free, or diet-friendly foods. They are also known as sugar alcohols. Chemically speaking, sugar alcohols are sugar molecules with an alcohol group attached.

Polyols are organic substances derived from real sugar. Our bodies cannot process them in full, and therefore, not all the carbs they contain are digestible. They are only partially absorbed by the body, unlike traditional granulated sugar, which is wholly absorbed. Polyols are passed through the digestive system and expelled by the body as waste, also known as being 'insoluble'. This means that polyols are considered a "low-glycemic sweetener," which means they won't spike your blood sugar as quickly as traditional sugar.

Polyols are technically labelled as carbohydrates but are, in fact, fibres. They are found in natural products and can also be manufactured from other sugars. The majority of the calories in polyols are not absorbed by the body. However, not all polyols are automatically healthy and/or suitable for a keto diet. Plus, some polyols may cause intestinal discomfort, such as gas and bloating, if you're sensitive to this kind of fibre.

Polyols are a specific type of carbohydrate. They are naturally occurring in fruits and vegetables and are often added to foods as a reduced-calorie alternative to sugar. Some common polyols you may see in food ingredient lists include erythritol, glycerol, xylitol, sorbitol, isomalt, and maltitol. Erythritol is the only polyol that can be deducted from the total carbohydrate content in food labels. This is because it is the only sugar alcohol that does not affect blood glucose levels.

Polyols are a popular choice for keto dieters because they are a form of digestible carbohydrate that does not significantly impact blood glucose or stimulate insulin secretion. They act as low-calorie sweeteners because our bodies don't absorb all of the carbs they contain into the bloodstream. That means they don't raise your blood glucose levels like regular sugar.

Polyols are not fully digestible

Polyols are sugar alcohols that are used as food ingredients to replace sugar. They are popular in sugar-free and low-calorie foods and beverages, such as chewing gum, candies, ice cream, and baked goods. While they provide the taste and texture of sugar, they contain about half the calories.

The extent of fermentation and the production of gas depend on the individual's sensitivity, the amount of polyol consumed, and the type of polyol. Some polyols, such as sorbitol and maltitol, are more likely to cause intestinal discomfort, while others, like erythritol, are generally well-tolerated and have minimal impact on blood sugar levels.

The partially digestible nature of polyols means that they contribute fewer calories than regular sugar. Additionally, they do not cause sudden spikes in blood sugar levels, making them a popular choice for those following a low-carb or keto diet. However, it is important to note that not all polyols are created equal, and some may contain higher levels of carbohydrates.

The best way to determine the suitability of a polyol is to consider its caloric value and individual reaction. While erythritol is widely considered the best option for keto dieters due to its zero-calorie content and minimal impact on blood sugar, other polyols may also be suitable in moderation. It is always advisable to monitor your reaction to different polyols and adjust your consumption accordingly.

Erythritol is the best polyol to consume on a keto diet

Erythritol is a great choice for keto. It has few side effects, virtually no calories, and zero carbs while offering possible health benefits.

Erythritol is a polyol, a type of food additive called a sugar alcohol. This name can be misleading as it is not precisely a sugar, nor is it alcohol in the conventional sense. As opposed to regular sugar, most sugar alcohols don't significantly spike your blood sugar and they don't contain ethanol (drinking alcohol).

Erythritol is well-tolerated with close to zero net carbs and is generally labelled as safe by the European Food Safety Authority (EFSA) and the Dutch Food and Consumer Product Safety Authority. It is excreted from the body unchanged, rather than being metabolised, making it effectively a very low-calorie choice.

A Japanese study found that erythritol didn't affect glucose, insulin, cholesterol, triglycerides or electrolytes. This means it is keto-friendly because it doesn't spike your blood sugar or insulin. The glycemic index (GI) of erythritol is effectively zero, which is another reason it's an appropriate choice for low-carb keto treats.

Erythritol is also good for oral health and cavity prevention. It works by suppressing biofilm formation, a colony of bacteria that can form on teeth and gums. Erythritol has been shown to be more effective than other sugar alcohols, sorbitol and xylitol, in reducing plaque weight, decreasing the population of harmful bacteria, and diminishing the overall amount of cavities.

There is also evidence that erythritol might help reduce hunger. It slows gastric emptying, helping to reduce the glycemic index of other carbs. This means your blood sugar stays lower when you eat erythritol, even if you eat other carbs along with it, because it slows the release of sugar into your bloodstream. It helps you feel fuller for longer, leading to fewer cravings and a reduced appetite.

If you decide to buy erythritol, check the ingredients listed on the product package first. Erythritol should be the only ingredient, so steer clear of fillers like dextrose or maltodextrin which can raise your blood sugar levels.

Sugar alcohols are a specific type of polyol

Sugar alcohols, or polyols, are carbohydrates. They are hybrids of sugar molecules and alcohol molecules. Despite their name, sugar alcohols do not contain ethanol.

Sugar alcohols are organic compounds, typically derived from sugars, containing one hydroxyl group attached to each carbon atom. They are white, water-soluble solids that can occur naturally or be produced industrially by hydrogenating sugars. Sugar alcohols are also known as polyhydric alcohols, polyalcohols, alditols or glycitols.

Sugar alcohols are used widely in the food industry as thickeners and sweeteners. They are often used in combination with high-intensity artificial sweeteners to offset their low sweetness. Xylitol and sorbitol are popular sugar alcohols in commercial foods.

Sugar alcohols are considered low-digestible carbs. When consumed, they are incompletely absorbed into the bloodstream from the small intestine. Instead, they travel to the large intestine, where bacteria ferment them. This property makes them popular sweeteners among diabetics and people on low-carbohydrate diets.

Sugar alcohols are not metabolised by oral bacteria and so they do not contribute to tooth decay. They also do not brown or caramelise when heated.

The most common sugar alcohols include:

• Erythritol
• Xylitol
• Sorbitol
• Maltitol
• Mannitol
• Galactitol
• Inositol
• Volemitol
• Lactitol
• Maltotriitol
• Maltotetraitol

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