Sugar Alcohol And Keto: Net Carbs Or Not?

Sugar alcohols are becoming popular sugar substitutes, especially for those on a keto diet. But should you net them out?

Sugar alcohols are a type of low-calorie sweetener often found in sugar-free and low-carb products. They are neither sugar nor alcohol but a hybrid that creates a whole new type of carbohydrate compound. They are often used as sugar substitutes in food products because they are difficult to digest and slow to metabolise.

The critical thing to note about sugar alcohols is that they are partially resistant to digestion, meaning they have a minimal impact on blood sugar levels compared to regular sugar. This is why they are often subtracted from total carbs when calculating net carbs.

However, this is not always the case. While subtracting sugar alcohols from total carbs is common practice for keto dieters, it's not without controversy. Some experts argue that not all sugar alcohols are created equal, and certain types should not be subtracted from total carbs. For example, erythritol has virtually no impact on blood sugar, while maltitol can significantly raise blood sugar levels.

So, should you net out sugar alcohol carbs on keto? The answer is, it depends. Some sugar alcohols, like erythritol have minimal impact on blood sugar and can be subtracted. Others, like maltitol can still affect blood glucose and should be counted.

Erythritol is a good keto-friendly option

Erythritol is a keto-friendly option for those with a sweet tooth. It is a low-calorie, very-low-carb sugar alcohol that is two-thirds as sweet as sugar and is one of the most popular keto-friendly sweeteners. It occurs naturally in small quantities in some fruits and fermented foods.

Erythritol is well-tolerated and has close to zero net carbs. It also has some potential health benefits. Unlike regular sugar, it does not spike your blood sugar or insulin levels. It is also good for oral health and cavity prevention. It suppresses biofilm formation, which is a colony of bacteria that can form on your teeth and gums.

Erythritol is excreted from your body unchanged instead of being metabolized, making it a very-low-calorie choice. It has a glycemic index of zero, which is another reason it's an appropriate choice for low-carb keto treats.

However, it is important to note that consuming sweet treats frequently can perpetuate cravings and addictive patterns. Erythritol is generally recognized as safe by the FDA, but a 2023 study linked it to higher risks of major heart events in thousands of people.

Xylitol, sorbitol, and isomalt are keto-friendly in moderation

Xylitol, sorbitol, and isomalt are keto-friendly sweeteners that can be consumed in moderation while on a keto diet. They are types of sugar alcohols, which are sweeteners that have similar tastes and textures to sugar but with fewer calories and a less significant effect on blood sugar levels.

Xylitol, sorbitol, and isomalt are suitable for a keto diet because they have a low glycemic index and do not significantly impact blood sugar levels. Xylitol, for example, has a glycemic index of 7, compared to 100 for glucose and 65 for sucrose. This means that it only raises blood sugar levels by 7% compared to glucose, which is considered inconsequential. Isomalt also has a very low glycemic index and does not affect blood sugar levels for most people.

However, it is important to note that these sugar alcohols can cause digestive issues such as bloating, gas, and diarrhea, especially in larger amounts. Some people may also be sensitive to these sweeteners, so it is recommended to start with small amounts and adjust accordingly. Additionally, while these sweeteners are keto-friendly, they may nurture unhealthy cravings for sweet-tasting foods, which can hinder progress on a keto diet.

In conclusion, xylitol, sorbitol, and isomalt are keto-friendly sweeteners that can be consumed in moderation. They have minimal effects on blood sugar levels, but it is important to be aware of potential digestive issues and their impact on cravings.

Sugar alcohols are not well-absorbed

The small intestine can absorb only about 90% of erythritol, a type of sugar alcohol. The remaining 10% that reaches the large intestine is fermented by bacteria and can cause gastrointestinal issues such as bloating, gas, and diarrhea.

Other types of sugar alcohols, such as xylitol, sorbitol, and maltitol, are even less absorbable by the small intestine and can cause more significant gastrointestinal symptoms when consumed in large amounts. For example, consuming more than 20 grams of sorbitol can lead to belly pain and diarrhea.

The poor absorption of sugar alcohols is why they are often used as sugar substitutes in "sugar-free" or "low-carb" products. They provide sweetness with fewer calories since they are not fully digested or absorbed by the body. However, it is important to note that consuming too much sugar alcohol can still lead to digestive issues and weight gain.

Sugar alcohols are a better option for those with diabetes

Sugar alcohols are a type of sweet carbohydrate with a chemical structure similar to standard sugar, but they are not fully absorbed during digestion. This means they provide about half the calories of regular sugar and have less impact on blood sugar levels. This makes them a good alternative for people with diabetes who wish to limit their sugar intake.

Sugar alcohols are often human-made, but they can also be found naturally in fruits and vegetables. They are commonly used in ""sugar-free" or "no sugar added" processed foods like ice cream, cookies, candy, and chewing gum.

While sugar alcohols are generally safe for people with diabetes, it's important to consume them in moderation. They are a type of FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are food molecules that some people find hard to digest and can cause gastrointestinal distress or act as a laxative.

The impact of sugar alcohols on blood sugar levels varies depending on the type of sugar alcohol. For example, erythritol and isomalt contain almost zero calories per gram, while sorbitol, maltitol, and hydrogenated starch hydrolysates contain nearly 3 calories per gram. This means that the latter group can affect blood sugar levels almost as much as regular sugar.

To avoid blood sugar spikes, it's important to count the calories and carbohydrates derived from sugar alcohols and include them in your overall daily meal plan.

Sugar alcohols can be a helpful tool for people with diabetes who want to enjoy sweet treats without compromising their blood sugar control. However, it's crucial to consume them in moderation and be mindful of potential side effects.

Sugar alcohols may cause digestive issues

Sugar alcohols are neither sugar nor alcohol, despite their name. They are carbohydrates with a chemical structure that resembles both sugar and alcohol. They are often used as sweeteners in food products, such as chewing gum, sugar-free candy, and protein bars. While they are considered safe and low in calories, they can cause digestive issues for some people.

Sugar alcohols are not easily digested or absorbed by the body, which is why they have a minimal impact on blood sugar levels. However, this also means that they can cause digestive issues such as bloating, diarrhea, and flatulence, especially if consumed in large amounts. The specific type of sugar alcohol and individual factors, such as weight and the composition of the rest of the diet, can influence the occurrence and severity of these side effects.

The most common sugar alcohols that may cause digestive issues include sorbitol, xylitol, and maltitol. Erythritol, another common sugar alcohol, is less likely to cause gastrointestinal adverse effects due to its high absorption rate. It is important to note that the effects of sugar alcohols can vary from person to person, and some people may be more sensitive to them than others.

To minimize the risk of digestive issues, it is recommended to consume sugar alcohols in moderation and pay attention to how your body reacts to them. Additionally, combining sugar alcohols with other foods, such as fiber-rich foods, can help reduce their potential negative effects on digestion.

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