Understanding Polyols And Their Role In Carb Counting On Keto

The ketogenic diet is a low-carbohydrate, high-fat diet that involves restricting carbohydrates to less than 50g per day, which causes the body to enter a metabolic state called ketosis. In this state, the body has no choice but to switch to fat for fuel, breaking fats down into molecules called ketone bodies, which can be used for energy. This means that sugars must be completely eliminated from the diet. To satisfy sugar cravings, many people on the keto diet turn to sugar replacements like polyols.

Polyols are organic compounds that contain -OH groups and are most often referred to as sugar alcohols in a nutritional context. They are naturally occurring in many fruits and vegetables but are usually produced through a hydrogenation reaction for commercial use. While polyols are technically carbohydrates, they are not sugars, and they contain significantly fewer calories. This makes them a popular sugar alternative, but not all polyols are created equal.

Some polyols have a negligible impact on blood sugar and insulin levels, such as erythritol and mannitol, which are favoured on the keto diet. However, other polyols like maltitol can lead to increases in blood glucose, which can kick the body out of ketosis.

When reading food labels, it is important to note that polyols are classed as carbohydrates and must be counted as part of the total carb count in the UK and EU. However, because they are not absorbed by the body, they can be subtracted from the total carb count to calculate 'net carbs'.

Erythritol is a zero-carb sweetener that occurs naturally in some fruits and vegetables

Erythritol is a type of carbohydrate called a sugar alcohol or polyol. It is unique among sugar alcohols because it contains zero calories. While it is not as sweet as sugar, providing only about 60-80% of the sweetness, it has zero calories because it is not fully digested or metabolized by the body. Instead, it is absorbed into the bloodstream and then excreted unchanged through urine. This quality also makes it helpful for people with diabetes, as it does not affect blood glucose or insulin levels.

Erythritol is a common replacement for table sugar and is often used in low-calorie and low-sugar products. It is popular because it has a similar taste and texture to table sugar but is low in calories. It can be found in sugar-free varieties of ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads, as well as in sugar substitutes marketed as "natural" alternatives to sugar, such as stevia and monk fruit sweeteners.

While erythritol is generally recognized as safe by health authorities, including the U.S. Food and Drug Administration (FDA) and the World Health Organization, some people may experience digestive issues such as bloating, cramping, excess gas, and diarrhea when consuming large amounts. Additionally, there is increasing scientific evidence that erythritol and other artificial sweeteners may have serious health risks, including an increased risk of heart attack, stroke, and even death. Therefore, it is recommended to consume erythritol in moderation and focus on whole, natural foods like fresh fruits and vegetables whenever possible.

Polyols are organic compounds with -OH groups

Polyols are organic compounds with multiple hydroxyl groups (-OH). They are used as substitutes for sugar in food products, particularly in the keto diet, due to their reduced caloric content and inability to be fully digested by the body.

In organic chemistry, a polyol is an organic compound containing multiple hydroxyl groups (-OH). The term "polyol" can have slightly different meanings depending on whether it is used in food science or polymer chemistry. Polyols with two, three, and four hydroxyl groups are called diols, triols, and tetrols, respectively.

Polyols are classified according to their chemistry, including polyether, polyester, polycarbonate, and acrylic polyols. Polyether polyols, such as polyethylene glycol (PEG) and polypropylene glycol (PPG), are commonly used in polyurethane foam production. Polyester polyols are used to produce rigid foam and are available in aromatic, aliphatic, and mixed aliphatic-aromatic versions. Acrylic polyols are used in high-performance applications where ultraviolet stability is required, such as automotive coatings. Polycarbonate polyols are more expensive and are used in demanding applications like glass coatings.

Polyols are reactive stocks that contain at least two functional groups, which react with isocyanate (NCO) groups to form polyurethane structures. The most common polyols used in polyurethane systems are polyether polyols and polyester polyols. Polyester polyols are produced through the condensation reaction of dicarboxylic acids and glycols, while polyether polyols are polymeric structures formed by the polymerization of alkylene oxide.

The use of polyols in the keto diet has sparked a lot of discussion. While polyols are technically carbohydrates, they are not sugars and have reduced calories, making them popular sugar replacements. However, not all polyols are equal; some have a more significant impact on blood glucose and insulin levels than others. Erythritol and mannitol, for example, have zero impact on blood sugar and are considered keto-friendly. Other polyols, like maltitol, still lead to increases in blood glucose and are not recommended for the keto diet.

When calculating macros for the keto diet, it is generally recommended to use the concept of 'net carbs' for sugar alcohols. This involves removing half the number of carbs contributed by polyols from the total carb count. For example, if a product contains 8g of sorbitol, it would be calculated as 4g of net carbs. This is because polyols are only partially digestible, and their digestibility varies depending on the type.

Sugar alcohols are a type of polyol that occurs naturally in many fruits and vegetables

Sugar alcohols, also known as polyols, are organic compounds that contain -OH groups. They are hybrids of sugar molecules and alcohol molecules, although they do not contain ethanol.

• Pineapples
• Olives
• Asparagus
• Sweet potatoes
• Carrots
• Strawberries
• Corncobs
• Mushrooms
• Some cereals

However, for commercial production, polyols are usually produced through a hydrogenation reaction that converts sugar into sugar alcohols.

Sugar alcohols are used as sweeteners and bulking agents in many processed foods, such as sugar-free cookies, chewing gums, soft drinks, and throat lozenges. They are also used in toothpaste and mouthwash. As they are poorly absorbed by the small intestine, they don't cause a sudden increase in blood sugar and are popular among individuals with diabetes.

While sugar alcohols are considered healthier alternatives to sugar, they can still cause gastrointestinal issues such as bloating and diarrhoea if consumed in large amounts.

Polyols are not calorie-free

Polyols are often misunderstood as being completely calorie-free, but this is not the case. While they do contain fewer calories than regular carbohydrates, they are not entirely free of them. This distinction is important because overconsumption of polyols can lead to weight gain and gastrointestinal discomfort.

Polyols are organic compounds that contain -OH groups, and they are often used as sugar replacements in food products. They are derived from real sugar, but our bodies cannot process them fully. This means that not all the carbs they contain are digestible. Polyols range in sweetness from 30-90% of the sweetness of sugar, so they are often blended with other sweeteners to enhance their taste.

The key point to understand is that while polyols are indeed a reduced-calorie alternative to sugar, they are not calorie-free. They have a slower digestion rate than sugar, and their chemical structure makes them more difficult for the body to break down. This means that intestinal bacteria often end up partially digesting them.

The impact of polyols on blood glucose and insulin levels is reduced compared to sugar, but it is not negligible. Certain polyols, such as erythritol and mannitol, have zero impact on blood sugar levels, while others, like maltitol, can lead to increases in blood glucose. The choice of polyol becomes crucial for those following a keto diet, as increases in blood glucose can kick you out of ketosis.

In terms of calculating net carbs, it is generally recommended to subtract half the number of carbs from the total amount of polyols. For example, if a product contains 8g of sorbitol, you would calculate it as 4g of net carbs. This calculation is based on the understanding that polyols are only partially digested by the body.

In summary, while polyols are a popular choice for those following a keto diet due to their reduced calorie and carbohydrate content, it is important to understand that they are not entirely calorie-free. Their impact on blood glucose and insulin levels should be considered when making food choices to maintain ketosis.

Polyols are digested more slowly than sugar

Polyols are a type of carbohydrate that occurs naturally in some fruits and vegetables, but they can also be manufactured and added to food products as a sweetener. They are also known as sugar alcohols or bulk sweeteners.

The slow digestion of polyols is important for people on the keto diet, as it means they have a significantly reduced impact on blood glucose and insulin levels. This is because most polyols have little to no effect on blood sugar levels. However, it's worth noting that maltitol, a type of polyol often found in "diabetic" chocolate and sweets, can increase blood sugar to a higher level than other types of polyols.

The slow digestion of polyols also has implications for weight loss. Polyols like erythritol can be used as a sweetener, providing the same sweetness as sugar but with a fraction of the calories. This can help reduce overall daily caloric intake, which can promote weight loss.

However, it's important to note that consuming large amounts of polyols can lead to gastrointestinal issues such as bloating, stomach pain, and diarrhoea, especially for those with irritable bowel syndrome (IBS). This is because polyols are slowly absorbed and quickly fermented in the gut, which can cause these digestive issues.

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