Is Sugar Alcohol safe? I ask this question because quite frankly sugar alcohol seems too good to be true and you know what they say about that. Sugar alcohols have become very popular for us sugar free people as they contain the sweetness of sugar without the calories or blood sugar spiking qualities.
What is Sugar Alcohol
Sugar alcohol is a sugar substitute that contains about half the calories of traditional sugar but maintain most of the sweetness. From a chemistry standpoint sugar alcohol is a hybrid of sugar molecules and alcohol molecules. When it comes to sweetness, they range from 25% to 100% sweetness of sugar.
What most people don’t realize is they are a carbohydrate, and they are not zero calories. The calorie count is considerably lower than that of sugar but does not fall in the zero calorie or zero carb world. From a carbohydrate perspective sugar alcohol is a much better choice as they are mainly passed without being absorbed through the blood stream. Much like fiber. Many people on keto will subtract the sugar alcohol count from total carbs to arrive at a net carb count.
Is Sugar Alcohol Safe?
Currently there are eight sugar alcohols allowed for human consumption. The most popular three on keto are xylitol, erythritol, and maltitol. Each has its advantages and disadvantages, but if you look at keto products on the shelves these days, including baked goods, there is a good chance you will come across one of these three.
According to Health Line there is no long-term risk when consuming sugar alcohols. The authors point to minor ailments such as stomach upset, headaches, or bowel issues. These effects fall more on the uncomfortable side then the sickly side.
Glycemic Effects Make Sugar Alcohol Safe
One thing to keep in mind if you’re someone like myself that must monitor where foods fall on the glycemic index sugar alcohols do cause minor spikes to blood sugar.
For instance, maltitol is a 35 on the index, xylitol is 13, and erythritol comes in at 0. Even the 35 of maltitol is very low in comparison to the 65 of table sugar or the much higher effects of further processed glucose.
Sugar alcohol may not rank high on the glycemic index, but they do trigger the sweet receptors the same as sugar which can lead to cravings. Part of the freeing aspect of keto is being clear of these sugar cravings, so be wise when you feel them coming back.
Another Benefit
Another benefit to sugar alcohols is on your teeth. They do not have the same cavity causing power as sugar which will both help you from a health standpoint and a wallet standpoint. It’s no secret our oral health has gotten worse over the same period that sugar became a mainstay in our diets.
The Low Down on If Sugar Alcohol is Safe
The bottom line is… yes, they are safe. Does that mean you should go out and eat it non-stop? Nope! Reason… several.
Calories – most items made with sugar alcohol are meant to be sweets. Sure, the sweetener is low calories, but ingredients such as almond flour, heavy cream, and chocolate are not. Calories will add up very quickly and before you know it that hard work getting the weight off was gone in a couple of pans of brownies.
Production – keto is about whole foods. Sugar alcohols are produced. You can’t squeeze a bottle of gin and get sugar alcohol. We villainize vegetable oil for that same reason. Anything that takes heavy production to obtain should be used in moderation.
Cravings – I mentioned this earlier but freeing yourself of sugar cravings gives you back control of food. I’ve found in my experience with sugar alcohol that the cravings come back stronger then ever. It makes it feel very much like an addiction. If you feel you can handle that then good for you. I know I can’t.
For me this all comes down to moderation. I will be eating some foods with sugar alcohols as a treat, but it won’t be in my daily meal plan. Not for safety reasons, but for me to maintain keto the way I need to for my health. I hope you find the balance to do the same.
Keto on friends. Bill
