As the keto diet has grown in popularity, more and more people are eschewing sugar and simple carbohydrates to get their body into the fat-burning state of ketosis. And since the diet follows a pretty strict macro breakdown of 70 to 80 percent fat, 15 to 20 percent protein, and five to 10 percent carbs this usually amounts to fewer than 50 grams of carbs a day, many people turn to artificial sweeteners and sugar substitutes to keep their sugar and carb count down. One of the most popular sweeteners found in sugar-free processed food is sugar alcohol, including xylitol, erythritol, sorbitol, mannitol, maltitol, and lactitol. Sure, sugar alcohols add zero to minimal calories and carbs, but are they allowed on the keto diet? However, she added that people on a ketogenic diet should stick to whole, unprocessed food, which are void of sugar alcohols. However, since sugar alcohols aren’t easily absorbed in the digestive tract, they can come with some nasty GI side effects if you eat too much of them, including gas, bloating, and diarrhea. And eating them could increase your cravings for sugary food. If this happens, Dr. Volk recommends pulling back on your consumption of sugar alcohols.
Updated Sep 30th, — Written by Craig Clarke. Medical review by Dr. Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning. Even the seasoned low carb dieter will tell you that they nearly give in to a sweet temptation every once in a while. This is when keto-friendly sweeteners really show their value, providing you with a way to satisfy your sweet tooth without kicking you out of ketosis or stalling fat loss. This is why we must take all net carbs into consideration when tracking our macros on keto. With that being said, there are several keto-friendly sweeteners that will give you all of the sweet without any of the calories or carbs. There are a few classifications of sweeteners.
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If you are following or considering a medical ketogenic diet or modified Atkins diet MAD for the management of intractable epilepsy, you may have heard talk about sugar alcohols and whether they are compatible with the diet. Sugar alcohols are naturally occurring in fruits and vegetables and often added to foods as a reduced-calorie alternative to sugar. Some common sugar alcohols you may see in food ingredient lists include. Interestingly, most sugar alcohols are incompletely absorbed in the small intestine, so they do not raise blood sugar the same way as sucrose table sugar. However, since they are partially absorbed, they may affect blood glucose levels to some degree. This can be observed by looking at the glycemic indexes of sugar alcohols compared to sugar. Glycemic index is a measure of the increase in blood glucose when a food is digested and absorbed. It is based on a numeric scale from zero to , where the glycemic index of glucose a type of sugar you get from foods and the form that your body uses for energy is The glycemic index of sucrose table sugar is around 65, whereas the glycemic indexes of the main sugar alcohols are between 0 and Therefore, sugar alcohols may raise your blood glucose, although not as much as sugars like sucrose and glucose.