Leena Watts
Sugar alcohols are sweetening agents that are commonly used in candies, chocolates, and other sweet treats. They are called sugar alcohols because their chemical structure is similar to both sugar and alcohol. However, sugar alcohols are not easily digestible and have a lower impact on blood sugar spikes, making them a popular choice for people on the ketogenic diet. While there are several types of sugar alcohols, erythritol is often considered the best option for keto as it has a low glycemic index and minimal effect on blood sugar. Other sugar alcohols such as xylitol, maltitol, and sorbitol can also be used on keto but may cause digestive issues in some individuals. It is important to note that sugar alcohols are not completely calorie-free and should be consumed in moderation as part of a healthy keto diet.
| Characteristics | Values |
|---|---|
| Sweeteners to avoid on a keto diet | Maltodextrin, honey, coconut sugar, maple syrup, agave nectar, dates |
| Sweeteners that can be used on a keto diet | Stevia, Sucralose, Erythritol, Xylitol, Monk fruit, Yacon syrup, Chicory root fiber |
| Best sugar alcohol for keto | Erythritol |
What You'll Learn
Erythritol is a good sugar alcohol for keto
The FDA considers erythritol to be safe. This sweetener does not cause blood sugar spikes or promote tooth decay. In fact, erythritol might help decrease how much sugar you consume, which prevents diabetes and obesity. Some evidence suggests that erythritol might help lower blood sugar levels in your body. Erythritol might be the perfect sweetener for people with insulin resistance or type 2 diabetes.
Erythritol is well-tolerated with few side effects and even has some potential health benefits. It takes the body longer to absorb and break down sugar alcohol than table sugar. Some sugar alcohols can cause digestive issues, but erythritol might cause fewer problems than other sugar alcohols. It is also used in sugar-free chewing gum to help prevent tooth decay.
However, it is important to keep in mind that eating sweet treats frequently can perpetuate cravings and addictive patterns, which means you don't break old habits. Evidence suggests that people who use sugar-free artificial sweeteners have more trouble losing weight. So, while erythritol is a good sugar alcohol for keto, it should be consumed in moderation as part of a healthy and balanced keto diet.
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Xylitol is a good sugar alcohol for keto
Xylitol is a type of low-digestible carbohydrate that includes fibre. It has 40% fewer calories than normal sugar – 10 calories per teaspoon! It does not contain any fructose, which means it does not stimulate the release of insulin. Unlike regular sugar, this natural sweetener does not heavily impact blood sugar levels and is especially beneficial for those looking to reduce sugar intake and/or manage diabetes. This makes it a safe natural sweetener for diabetics. Xylitol also has an extremely low glycemic index of 7, compared to regular sugar, which ranges from 60-70.
Xylitol is generally sourced from corn cobs or birch trees, but most prefer it from corn due to its production sustainability. It is more cost-effective to produce and environmentally friendly. It is also produced by the human body and occurs naturally in many fruits and vegetables.
Xylitol can be easily added to tea, coffee, shakes, or smoothies for a low-carb kick of flavour. It also works well in baked goods but may require a bit of extra liquid in the recipe, as it tends to absorb moisture and increase dryness. Because xylitol is as sweet as regular sugar, you can exchange it for sugar in a 1:1 ratio.
Xylitol has been associated with digestive problems when used in high doses, so scale back your intake if you notice any adverse effects. Excessive xylitol consumption may lead to digestive side effects such as bloating and diarrhoea.
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Monk fruit is a good sugar alcohol for keto
Monk fruit is a great sugar alcohol to incorporate into a keto diet. It is a zero-calorie sweetener that is 100-250 times sweeter than regular sugar, without the calories or negative effects on blood glucose levels. Monk fruit is a green gourd grown in Southeast Asia, particularly in southern China and Thailand. It has been used in Eastern medicine for hundreds of years and is recognised as safe by the FDA.
Monk fruit is an excellent alternative to sugar and other sugar substitutes. It has a better taste profile than stevia and can be mixed with erythritol to improve its use in cooking. It is also easier on the digestive system than other sugar alcohols, causing little to no digestive upset.
Monk fruit is a versatile sweetener that can be used in keto baking, as a sweetener in tea and coffee, or mixed into a morning smoothie. It can also be purchased dried and enjoyed in hot tea.
When buying monk fruit, it is important to check the ingredients label to ensure that it is not mixed with other sweeteners that could impact the total calorie and carb content. Additionally, some brands may contain "proprietary blends", which could mean that the product contains very little monk fruit extract.
Overall, monk fruit is a good choice for a keto-friendly sweetener due to its intense sweetness, lack of calories and carbs, and minimal impact on blood sugar and insulin levels.
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Stevia is a good sugar alcohol for keto
Stevia is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts. However, because it is much sweeter than regular sugar, recipes require less stevia to achieve the same flavour. For each cup or 200 grams of sugar, only one teaspoon or four grams of powdered stevia is needed.
Stevia is also generally recognized as safe (GRAS) and can help to maintain healthy blood sugar levels. However, it may lower blood sugar too much for people with diabetes who take insulin, and it may also lower blood pressure. As such, it is important to consult a healthcare provider before using stevia.
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Chicory root fibre is a good sugar alcohol for keto
Chicory root fibre, also known as inulin, is a keto-friendly alternative to sugar. It is a type of soluble fibre that is not considered a source of calories or carbohydrates as it passes through the body undigested. This makes it ideal for those following a ketogenic diet.
Chicory root fibre is derived from a perennial plant with bright blue fibres. It is fast becoming an alternative sugar source, using the inulin of the plant. It is about half as sweet as sugar and is not considered a significant source of calories or carbohydrates, making it perfect for keto.
Chicory root fibre has a glycemic index value of 0, which means it won't spike your blood sugar. It also has a naturally sweet taste, making it an ideal low-carb sweetener for desserts, bars, and other products in place of sugar.
Chicory root is also a rich source of dietary fibre on a keto diet. It is a prebiotic fibre that provides the body with several health benefits. It is the same type of fibre found in nourishing prebiotic-rich foods such as Jerusalem artichoke and bananas, but with a much lower carbohydrate content.
Chicory root fibre can be easily found in local health food stores or online, as a pre-made powdered coffee mix substitute or as a concentrated prebiotic fibre supplement. It can also be added to yogurts, cereals, granola, protein shakes, and more.
However, it is important to note that some individuals may experience digestive issues such as gas and bloating when consuming large amounts of chicory root fibre. Additionally, those with an allergy to ragweed or an intolerance to fructose should use chicory root fibre with caution as it may cause an allergic reaction or increased symptoms of cramping, diarrhoea, bloating, and loose stools.
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Frequently asked questions
Sugar alcohols are sweetening agents with a chemical structure similar to both sugar and alcohol. They are harder to absorb and digest, so they are lower in calories and do not affect blood sugar as much as regular sugar.
Common sugar alcohols include erythritol, xylitol, sorbitol, and maltitol.
Yes and no. Sugar alcohols have a lower impact on blood sugar spikes, making them a good substitute for regular sugar in keto baking or cooking. However, they still contain carbs and calories, so they should be consumed in moderation as part of a keto diet.
Sugar alcohols can help prevent tooth decay, promote the growth of good gut bacteria, and retain moisture in baked goods. They are also a good option for people who want to control their blood sugar, such as those who are prediabetic or have diabetes.
Excessive consumption of sugar alcohols can cause digestive issues such as bloating, diarrhoea, and stomach aches. They may also inhibit gut bacteria and lead to overconsumption of sweet treats due to their lower calorie and carb content. Additionally, some types of sugar alcohols, such as xylitol, are dangerous for animals and can be lethal to dogs.
