Sugar Alcohol Subtraction: Mastering Keto Carbs

Sugar alcohols are a great alternative to sugar for those on a keto diet, as they have a lower impact on blood sugar spikes due to being harder to absorb and digest. This is because they are less digestible, meaning you ingest fewer calories and carbs compared to regular table sugar.

However, not all sugar alcohols are equal. Erythritol, for example, has a glycemic index of 0 and is well tolerated by the body. On the other hand, maltitol has a glycemic index of up to 52 and is likely to have a more significant effect on blood sugar levels.

When calculating net carbs, most people on the keto diet subtract the grams of sugar alcohols entirely. However, some choose to subtract half of the grams of sugar alcohols from the total carbohydrate count.

Sugar alcohols are not fully digestible, so they can be subtracted from total carbs to get net carbs

Sugar alcohols are a type of carbohydrate that have chemical compositions similar to sugar and also similar to ethanol, or the alcohol found in beverages. They are called sugar alcohols because they have a hydroxyl group (-OH) attached to a carbon atom, which is a characteristic feature of alcohols. However, they do not actually contain ethanol or sugar.

Sugar alcohols are often used as sugar substitutes, especially in keto and low-carb food products, because they are harder to absorb and digest and have a lower calorie content. They are also known to have a cooling effect in the mouth, which makes them ideal for use in sugar-free chewing gum, toothpaste, medications, and laxatives.

Since sugar alcohols are not fully digestible, they can be subtracted from the total carbohydrate count to get the net carbs in a food product. This is a common practice among keto dieters, as it helps them stay within their daily carb limit. However, it is important to note that not all sugar alcohols are equal in terms of their digestibility and metabolic effects. For example, erythritol is fully absorbed in the small intestine and then excreted in the urine, so its carbs can be completely subtracted from the total carb count. On the other hand, xylitol and sorbitol are fermented by gut bacteria and can cause gastrointestinal side effects, so only a certain percentage of their carbs may be subtracted.

To calculate the net carbs in a food product containing sugar alcohols, you can use the following formula: Net Carbs = (total carbs – fiber) – ( 0.5 x sugar alcohol carbs) *except for erythritol. This will give you an estimate of the digestible carbs in the product, which is important for managing blood sugar levels and maintaining ketosis.

Sugar alcohols are neither sugar nor alcohol but a hybrid carbohydrate compound

Sugar alcohols, also known as polyols, are neither sugar nor alcohol but a hybrid carbohydrate compound. They are organic compounds, usually derived from sugars, and containing one hydroxyl group (-OH) attached to each carbon atom. They are white, water-soluble solids that can be found naturally in some plants and plant foods, such as birch trees and berries, or produced industrially. Sugar alcohols are commonly used in the food industry as thickeners and sweeteners, often in combination with artificial sweeteners, due to their low-calorie content and health benefits.

Sugar alcohols are not actually sugars despite the name. The distinction is made clearer by the legal definition of sugars, which are defined as monosaccharides or disaccharides. However, polyols can be mono-, di-, oligo-, or polysaccharides, encompassing a wider range of carbohydrates.

Sugar alcohols are often used as sugar substitutes because they are difficult to digest and slow to metabolise. This is due to the presence of an alcohol group in the region 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, which contributes to the production of acid and caries.

The absorption and fermentation rates of sugar alcohols differ due to their varying chemical structures. 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. The amount of digestible carbohydrates in a food product is of interest to food manufacturers and consumers, as it affects the overall nutritional content and how the body processes the food.

Sugar alcohols have a lower glycemic index (GI) than sugar, meaning they cause a much smaller rise in blood sugar levels. This makes them a popular choice for diabetics and people on low-carb diets, such as keto. Erythritol, for example, has a glycemic index of 0 and is well-tolerated by most people. Xylitol, sorbitol, and isomalt are also suitable for keto, but maltitol should be consumed in moderation as it can have a more significant impact on blood sugar.

In summary, sugar alcohols are hybrid carbohydrate compounds that are neither sugar nor alcohol. They are used as sweeteners and thickeners in the food industry and are popular among those on low-carb diets due to their low-calorie and low GI properties. However, overconsumption of sugar alcohols can lead to digestive issues, so they should be consumed in moderation.

Sugar alcohols are often combined with artificial sweeteners to enhance their sweet taste

Sugar alcohols are a type of carbohydrate that is neither a sugar nor an alcohol. They are commonly used as sugar substitutes in food products due to their low-calorie content and health benefits. While they have a similar structure to sugar, they are not fully metabolised by the body, resulting in reduced caloric intake and a lower impact on tooth decay. Additionally, some sugar alcohols do not affect blood sugar levels, making them suitable for individuals with diabetes.

Artificial sweeteners, also known as nonnutritive sweeteners, are regulated by the U.S. Food and Drug Administration (FDA) as food additives. They are typically used in small concentrations and must be listed within the ingredient statement of a product rather than in the Nutrition Facts Panel. On the other hand, sugar alcohols must be listed on nutrition facts labels. Examples of common sugar alcohols include erythritol, xylitol, sorbitol, and maltitol.

When used in combination, sugar alcohols and artificial sweeteners can provide a desirable level of sweetness while keeping the calorie count low. This makes them appealing to consumers who are conscious of their calorie intake and blood sugar levels. However, it is important to note that excessive consumption of sugar alcohols may lead to digestive issues such as bloating, gas, or diarrhea. Therefore, it is recommended to consume these sweeteners in moderation.

Sugar alcohols are usually lower in calories than sugar

Erythritol, for example, has 70% of the sweetness of sugar but only 5% of the calories. It is also fully absorbed within the small intestine and is excreted as is, meaning it has little impact on blood sugar levels.

Isomalt provides 50% fewer calories than sugar and is about 50% as sweet. Maltitol is 90% as sweet as sugar but has almost half the calories. Sorbitol is 60% as sweet and has about 60% of the calories of sugar.

Xylitol is the sweetest of all sugar alcohols but has about 40% fewer calories than regular sugar. It is well tolerated by humans but is highly toxic to dogs.

Sugar alcohols are considered to be a healthier alternative to regular sugar as they don't have the same negative effects, such as promoting tooth decay and significantly raising blood sugar levels.

Sugar alcohols are harder to absorb and digest than sugar

Sugar is a sweet-tasting carbohydrate that the body can convert into energy. Sugar alcohols, on the other hand, are hybrids of sugar molecules and alcohol molecules. They do not contain ethanol and are thus safe for people who avoid alcohol.

Sugar is naturally found in foods like fruits, vegetables, grains, and dairy products, or it is added to processed foods. In contrast, sugar alcohols are often made by processing regular sugars, although some occur naturally in small amounts in certain fruits and vegetables.

The body digests sugars in the small intestine, and they are then transported into the bloodstream to be metabolised or used for energy. Sugar alcohols, however, are not digested efficiently by the body. The exception is erythritol, which is well-absorbed but not metabolised. Instead, it is excreted through urine mostly intact. Most sugar alcohols pass through to the large intestine, where they are fermented by gut bacteria.

The varying chemical structures of sugar alcohols mean that they are absorbed and metabolised at different rates. This results in different glycemic responses and gastrointestinal side effects. For example, erythritol is well-tolerated because it is mostly absorbed in the small intestine, whereas other sugar alcohols, such as sorbitol, are poorly absorbed in the small intestine and can cause gastrointestinal issues.

Sugar alcohols are often used as sweeteners in sugar-free or diet products like chewing gum, yogurt, ice cream, coffee creamers, salad dressings, and protein bars and shakes. They are also used in toothpaste, certain medications, and laxatives.

Frequently asked questions