Sugar Alcohols on Keto: The Hidden Carb Trap

Are you reaching for sugar-free treats sweetened with sugar alcohols on your keto journey? Beware – these seemingly harmless sweeteners could be derailing your progress and keeping you from reaching ketosis.

What Are Sugar Alcohols?

Sugar alcohols like xylitol, erythritol, and maltitol are commonly used in "keto-friendly" products to reduce sugar content. But don't let the name fool you – sugar alcohols aren't actually sugar or alcohol. They're a type of carbohydrate that can impact your blood sugar and kick you out of ketosis if consumed in excess.

The Problem with Sugar Alcohols on Keto

While sugar alcohols provide fewer calories and a lower glycemic impact than regular sugar, they're not a free pass on keto. Here's why:
  • Incomplete absorption: Sugar alcohols are partially absorbed in the small intestine, meaning some of the carbs still end up in your bloodstream.
  • Insulin response: Some sugar alcohols can trigger an insulin response, which can interfere with ketosis and fat burning.
  • Digestive issues: Sugar alcohols are notorious for causing bloating, gas, and diarrhea when consumed in large amounts.

Not All Sugar Alcohols Are Created Equal

Some sugar alcohols are better choices than others on keto. Erythritol, for example, has a glycemic index of zero and is mostly absorbed before reaching the large intestine, making it less likely to cause digestive distress.On the other hand, maltitol has a higher glycemic index and is more likely to spike blood sugar and cause stomach upset. It's often used in "sugar-free" candy and should be avoided on keto.

Calculating Net Carbs from Sugar Alcohols

When counting net carbs on keto, it's important to account for sugar alcohols properly. The general rule is to subtract half the grams of sugar alcohols from the total carbs, as roughly half are absorbed and counted toward your daily carb limit.However, this can vary depending on the specific sugar alcohol. Erythritol can be fully subtracted, while maltitol should be counted more heavily due to its higher glycemic impact.

A Sweeter Alternative for Keto

If you're looking for a keto-friendly sweetener that won't derail your progress, consider Sweetein. This natural sweetener is made from 100% plant protein and is 5000x sweeter than sugar, with zero calories, carbs, or glycemic impact.Unlike sugar alcohols, Sweetein won't cause digestive issues or kick you out of ketosis. It's the perfect way to satisfy your sweet tooth without compromising your keto goals.

The Bottom Line on Sugar Alcohols and Keto

While sugar alcohols may seem like a keto-friendly option, they can be a hidden source of carbs that stall your progress. By understanding how different sugar alcohols impact your blood sugar and digestion, you can make informed choices and keep your keto journey on track.When in doubt, opt for natural, zero-carb sweeteners like Sweetein to enjoy the taste of sugar without the metabolic consequences. Your gut and your waistline will thank you!
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