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Many people who follow a ketogenic or low-carb diet often wonder whether they should count sugar alcohols as carbs or subtract them from their total carb intake, similar to how fiber is treated. Sugar alcohols are commonly used as sweeteners in low-carb and sugar-free products, such as protein bars, candy, and chewing gum. This article provides some insights into how to handle sugar alcohols when counting carbs on a ketogenic diet.
What Are Sugar Alcohols?
Sugar alcohols are a type of carbohydrate that are commonly found in sugar-free and low-carb products. These molecules are similar in structure to both sugars and alcohols, hence their name. They are not as sweet as sugar, but they can still provide a sweet taste to foods and drinks without as many calories as sugar.
Do Sugar Alcohols Count as Carbs on a Ketogenic Diet?
The answer to this question can be a bit complicated. While sugar alcohols are technically a type of carbohydrate, they are not digested or metabolized in the same way as other carbs. Some sugar alcohols, such as xylitol and erythritol, have a negligible effect on blood sugar levels and therefore are often subtracted from total carb intake on a ketogenic diet.
Other sugar alcohols, such as maltitol and sorbitol, can have a more significant impact on blood sugar levels and may need to be counted towards total carb intake. These sugar alcohols can spike blood sugar levels and may also cause digestive issues such as bloating and diarrhea if consumed in large amounts.
Which Sugar Alcohols Are Keto-Friendly?
The following sugar alcohols are considered to be keto-friendly and can typically be subtracted from total carb intake:
- Erythritol
- Xylitol
- Mannitol
- Isomalt
The following sugar alcohols may need to be counted towards total carb intake:
- Maltitol
- Sorbitol
- Lactitol
- Glycerol
Conclusion
When following a ketogenic or low-carb diet, it’s important to understand how to handle sugar alcohols when counting carbs. While some sugar alcohols can be subtracted from total carb intake, others may need to be counted towards it due to their impact on blood sugar levels. As always, it’s important to be mindful of portion sizes and to read food labels carefully to ensure that you are consuming the appropriate amount of carbs on your ketogenic or low-carb diet.
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