Sugar Alcohols: Friend Or Foe On Keto?

Sugar alcohols are often used as sweeteners in sugar-free and low-carb products. They are popular among those on the keto diet as they are harder to absorb and digest, meaning they have a minimal impact on blood sugar levels compared to regular sugar.

However, not all sugar alcohols are created equal. While some, like erythritol, have virtually no impact on blood sugar, others, such as maltitol, can significantly raise blood sugar levels.

So, should sugar alcohols be deducted from total carbs to get your net carbs? The answer is, it depends.

Sugar alcohols are low-calorie sweeteners that don't significantly impact blood sugar levels

Sugar alcohols have a chemical structure similar to sugar but differ in that they don't contain ethanol. They are also known as 'polyols' and are characterised by the presence of an -CH-OH (alcohol) group instead of a C=O (carbonyl) group, which is typically found in sugars. This distinction means that, unlike sugar, sugar alcohols are not easily digestible and have a minimal impact on blood sugar levels compared to regular sugar.

The most common sugar alcohols include erythritol, xylitol, sorbitol, and maltitol. Erythritol, for example, has 70% of the sweetness of sugar but only 5% of the calories. Xylitol, on the other hand, is as sweet as regular sugar but contains 40% fewer calories.

When calculating net carbs, it is common to subtract the amount of sugar alcohols from the total carbs. This is because sugar alcohols are not fully digestible and have a negligible effect on blood sugar levels compared to regular sugar. However, it is important to note that not all sugar alcohols are equal, and some may have a more significant impact on blood sugar than others. For example, maltitol has a lower glycemic index than sugar but can still affect blood sugar levels.

Overall, sugar alcohols are a popular choice for those following a keto diet as they provide a way to satisfy a sweet tooth without kicking the body out of ketosis. They are also a good option for those looking to control their blood sugar levels, such as those who are prediabetic or diabetic.

Sugar alcohols are often subtracted from total carbs to calculate net carbs

When following a keto diet, it is crucial to understand the concept of net carbs. Net carbs refer to the carbohydrates your body can digest and use for energy. They are calculated by taking the total carbs in a food item and subtracting the amount of fibre and sugar alcohols. This is important because keeping your body in a state of ketosis, where it burns fat instead of carbohydrates for energy, requires limiting your sugar intake.

Sugar alcohols are often used as sweeteners in sugar-free and low-carb products. They have a chemical structure similar to sugar and alcohol but do not contain ethanol. While they can be naturally found in some fruits and vegetables, most sugar alcohols are commercially manufactured.

It is worth noting that not all sugar alcohols are created equal. Different types have varying effects on blood sugar levels. For example, erythritol has virtually no impact, while maltitol can significantly raise blood sugar levels. As a result, some experts argue that certain types of sugar alcohols, like maltitol, should not be fully subtracted from total carbs when calculating net carbs.

To accurately count net carbs, it is essential to read nutrition labels correctly. Find the total carbohydrates per serving, and then subtract the fibre and sugar alcohols to get your net carb count. Keep in mind that some food labels may already list net carbs, but it is always good to double-check the calculation yourself.

In conclusion, sugar alcohols are often subtracted from total carbs to determine net carbs. However, it is important to consider the type of sugar alcohol and its specific effects on blood sugar levels when making this calculation.

Erythritol is the only sugar alcohol with a glycemic index of zero

Erythritol is a sugar alcohol, a type of low-calorie sweetener often found in sugar-free and low-carb products. It is commonly used as a sugar substitute, particularly for those on a ketogenic diet. Unlike regular sugar, erythritol has zero calories and does not raise blood sugar or insulin levels

Sugar alcohols are poorly absorbed in the small intestine and may cause digestive issues

Sugar alcohols are often used as sugar substitutes in food products. They are popular with those following a keto diet as they are harder to absorb and digest, meaning they have a minimal impact on blood sugar levels compared to regular sugar.

However, sugar alcohols are not all created equal. Erythritol, for example, is fully absorbed in the small intestine and does not cause any gastrointestinal side effects. It is also unable to be metabolised by the liver, meaning it is excreted as is and has little effect on the body. Xylitol, on the other hand, is better tolerated than other sugar alcohols but can still cause digestive issues if consumed in large amounts.

Other sugar alcohols, such as sorbitol, mannitol, and isomalt, are poorly absorbed in the small intestine and highly fermentable in the colon, meaning they are more likely to cause digestive issues.

Overall, while sugar alcohols can be a great alternative to regular sugar for those on a keto diet, it is important to be mindful of the type of sugar alcohol and the amount consumed to avoid any potential digestive issues.

Sugar alcohols are commonly found in sugar-free products like gum, yogurt, and ice cream

Sugar alcohols are commonly used in sugar-free products like gum, yogurt, and ice cream. They are added to these products to give them a sweet taste without the negative side effects associated with regular sugar. Sugar alcohols are considered low-calorie sweeteners, usually about 25–100% as sweet as sugar, but with 25–75% fewer calories.

Sugar alcohols are often used in sugar-free or low-carb products because they have a minimal impact on blood sugar levels compared to regular sugar. This is because sugar alcohols are partially resistant to digestion, meaning that they cause a much smaller rise in blood sugar levels. As a result, they are a popular choice for individuals looking to reduce their sugar intake, such as those following a keto diet.

Some common sugar alcohols that you may see on food labels include erythritol, isomalt, maltitol, sorbitol, and xylitol. Erythritol, for example, has 70% of the sweetness of sugar but only 5% of the calories. Xylitol, on the other hand, is one of the sweetest sugar alcohols and is as sweet as regular sugar but has 40% fewer calories.

Sugar alcohols are also added to products like gum and toothpaste because they help prevent tooth decay. Unlike sugar, sugar alcohols do not react to dental plaque and can even help reduce plaque formation and inhibit tooth demineralization.

While sugar alcohols can be a great alternative to regular sugar, it is important to consume them in moderation as they can cause gastrointestinal issues in large amounts. Some people may experience digestive symptoms such as bloating, gas, upset stomach, and diarrhea when consuming large amounts of sugar alcohols. Additionally, people with irritable bowel syndrome (IBS) may want to avoid sugar alcohols altogether as they can trigger negative side effects.

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