Sugar Alcohols: Keto-Friendly Carb Alternative?

Sugar alcohols are becoming popular sugar substitutes and are widely used in the food industry to reduce the amount of added sugar in low-carb or low-sugar products. They are neither sugar nor alcohol, but a hybrid that creates a whole new type of carbohydrate compound. Sugar alcohols are typically lower in calories, difficult to digest and metabolize quickly, and may even offer health benefits for several outcomes. Sugar alcohols are considered keto-friendly as they have a much lower impact on blood sugar spikes due to them not being easily digestible. However, it's important to note that not all sugar alcohols are created equal and some may have more of an impact on blood sugar levels than others.

Sugar alcohols are a subgroup of carbohydrates

Sugar alcohols are neither sugar nor alcohol. They are a type of carbohydrate that simulates sweetness. They are commonly used in food products because they are difficult to digest and often slow to metabolise. This is a result of the presence of the alcohol group in the area typically occupied by a carbonyl group in sugars. This also prevents polyols from being hydrolysed by salivary amylases and fermented by bacteria found in plaque, both of which contribute to the production of acid and caries.

Sugar alcohols are usually less sweet than regular sugar, so more is needed when calculating calories and their effects on blood glucose levels. Erythritol, for example, has a sweetness similar to table sugar but is less sweet. It is suitable for keto, low-carb, and diabetic diets. It can be used in baking as it is stable at higher temperatures, but only up to about 330°F. Xylitol, on the other hand, is as sweet as table sugar and can also be used in baking. However, it has a slight effect on blood glucose levels and may kick you out of ketosis if consumed in large quantities.

Sugar alcohols are counted as total carbohydrates. However, since they are not fully digestible, most people following the keto diet subtract the grams of sugar alcohols from the total carbohydrate count. This is similar to how dietary fibre is treated when calculating net carbs. While sugar alcohols are a good alternative to sugar, it is important to note that they may cause digestive issues such as bloating, diarrhoea, flatulence, and stomach aches if consumed in excess, especially by those with digestive sensitivity.

Sugar alcohols are not easily digestible

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

The small intestine absorbs smaller polyols like monosaccharides via passive diffusion along a concentration gradient (moving from high to low concentration areas). However, larger polyols (di- and polysaccharides) are too large to be absorbed in the gastrointestinal tract and are therefore poorly absorbed (less than 2% oral intake is absorbed).

Sugar alcohols break down slowly in the gut, so your body only absorbs part of their overall carbohydrates. This keeps your blood sugar and insulin levels stable, making them a useful substitute for people with diabetes.

Erythritol, for example, is absorbed in the small intestine but is not metabolised by the liver and is excreted in the urine. It is excreted unchanged, which is why it has little impact on blood sugar levels compared to other sugar alcohols. It is also the sugar alcohol least likely to cause gastrointestinal side effects because most of it is absorbed by the small intestine.

However, sugar alcohols can cause gastrointestinal issues in people with and without digestive conditions like irritable bowel syndrome (IBS), especially when consumed in large amounts. This is because the body cannot digest most of them, so they travel to the large intestine, where gut bacteria break them down. Consuming a lot of sugar alcohols in a short period can lead to gas, bloating, and diarrhoea.

Sugar alcohols are not actual sugars

Sugar alcohols are a type of carbohydrate with a chemical structure similar to sugar. Despite their name, they are neither sugar nor alcohol. Sugar alcohols are derived from fruits and vegetables, although most commercial sugar alcohols are synthetically produced.

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

While sugar alcohols are not actual sugars, they can still be included as part of a balanced diet. They are about 40% to 80% as sweet as natural sugar and have 25% to 75% fewer calories per gram. They are also a useful sugar substitute for people with diabetes, as they don't cause sudden blood sugar spikes.

However, it's important to note that sugar alcohols can cause gastrointestinal problems such as abdominal pain, diarrhea, or loose stools when consumed in high amounts. This is because they are slowly digested, giving them more time to feed bacteria in the gut and leading to fermentation and excess gas.

Overall, sugar alcohols offer a healthier alternative to sugar due to their lower calorie content and reduced glycemic response. But they should still be consumed in moderation, especially for those with sensitive digestive systems.

Sugar alcohols are less sweet than regular sugar

Sugar alcohols are hybrids of sugar molecules and alcohol molecules. Their chemical structure is similar to that of sugar, allowing them to activate the sweet taste receptors on the tongue. However, they differ in that they do not contain ethanol.

Sugar alcohols are often used as sugar substitutes in food products and are added to items such as baking mixes, cereals, ice cream, sugar-free chewing gum, candies, and even toothpaste. They are popular among those following a ketogenic diet as they offer a great alternative to regular sugar, which is known for its high glycemic index and its ability to spike blood glucose and insulin levels.

While sugar alcohols provide a lower-calorie alternative to sugar, it is important to note that excessive consumption can lead to gastrointestinal issues such as bloating, flatulence, stomach pain, and diarrhea, especially for individuals with irritable bowel syndrome (IBS). Therefore, it is recommended to consume sugar alcohols in moderation and be mindful of their potential effects on digestive health.

Sugar alcohols can cause digestive issues

Sugar alcohols are not easily digested, and the small intestine does not absorb them well. Instead, they travel to the large intestine, where they are fermented by bacteria. This can lead to digestive issues, especially in people who are sensitive to FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols).

The type of sugar alcohol and individual factors, such as weight, diet, and fasting state, also influence the occurrence of digestive issues. For example, sorbitol and mannitol are more likely to cause bloating and diarrhoea because they linger in the intestines for a long time. On the other hand, erythritol is better tolerated as most of it is absorbed in the small intestine and very little reaches the large intestine.

Overall, while sugar alcohols are a popular alternative to regular sugar, they can cause digestive issues for some people, especially when consumed in large amounts. It is important to be aware of the potential side effects and consume sugar alcohols in moderation to avoid digestive problems.

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