Sugars on keto are probably one of the most confusing things to get your head around when transitioning onto a keto diet. Getting your head around net carbs is one thing, and then sugars is normally the challenge that comes after that. Then, once you’re happy knowing which sugars are keto and are not, how much, if any do you deduct from your total carb count. Confused? You don’t have to be, we’ve got everything you need to know about which sugars are and are not keto for you, what % you can deduct from your carb count and so much more. So, less talk, more action, and let’s find out, is erythritol keto friendly?
Let’s cut to the chase, Erythritol Is a keto approved sugar substitute. This means that you can enjoy this keto sugar replacement on a keto diet, without spiking your blood sugar or knocking yourself out of ketosis. Most of your favorite non-keto desserts can be made keto friendly by using this keto sugar substitute.
Use the search bar at the top of our menu to look for your favorite keto recipes, if you cannot find what you are looking for there, a Google search with normally find you what you want.
Keep reading and we will take you through which sugars are keto friendly, and which to avoid. We will also guide you through what polyols are and when and how much you can deduct from your total carbs in order to calculate your net carbs. Finally, we will take you through which are our recommended keto sweeteners that you can enjoy guilt free, whilst keeping your body in ketosis and fat adapted.
If keto is new to you, why not check out our keto beginners guide. There are a lot of acronyms and terminology used in the keto world that can make it feel like you are having to learn a new language. Don’t worry though, we’ve got you covered with our articles on keto abbreviations and keto terms explained.
Getting your keto sugars right will help you on your keto journey and help you achieve your goals.
So, let’s get into it is erythritol keto friendly?
What is Erythritol
Erythritol is a sugar alcohol. It is made when the glucose from corn or wheat starch is fermented. It is often used as a low-calorie and low carbohydrate sweetener.
How is the Glycaemic Index of a Sugar Relevant to Keto?
The Glycemic Index (GI) is a way of rating carbohydrates. All sugars are carbohydrates.
The GI is rated from 0-100. In simple terms, it measures how quickly a food will affect your blood sugar(glucose) levels when you eat that food, or in the case of sugars, normally a food that contains the sugar.
If you have been living a keto diet for any time, you will likely know that one of the main aims is to maintain static blood sugar levels. It is the spiking up of blood sugar levels that leads to that euphoric feeling, followed by a feeling of hunger, which makes you want to eat more.
It is by controlling these blood sugar levels which prevents cravings for further sugary foods.
If you have diabetes or know somebody who has, they are probably very conscious of the GI value of a food as they will use this rating to help control their blood sugar levels.
Foods scoring zero, or as close to zero as possible, will not spike your blood sugar levels. These foods are broken down more slowly. Foods that are closer to the higher end of the GI are broken down quickly in the body causing a rapid increase in blood glucose levels. This is also known as a ‘sugar rush’. Once this ‘rush’ has peaked, we then start to feel rubbish in ourselves and crave another ‘rush’ to make us feel good again.
It is for this reason that sugars are limited on the keto diet, if not your blood sugar levels would constantly be yo-yo-ing. This is not healthy for anybody. More importantly, it will make it very difficult for your body to remain in a state of ketosis.
In this article, we will take you through which sugars to avoid and which ones are safe to consume.
If you are interested in finding out more about keto sugars, check out our ultimate guide to keto friendly sugars, which will take you through everything you need to know.
So let’s look at the question, is erythritol keto friendly?
Is Erythritol Keto Friendly?
Let’s look at t a few key facts about Erythritol so we can better understand whether it is keto friendly or not.
Type of Compound: Sugar Alcohol
Chemical Formula: C6H14O6
Glycemic Index Score: 4
FDA Approved?: Yes – Erythritol is approved by the FDA for consumption
What Foods is Erythritol Normally Found In?
Sugars are used in a wide variety of goods in order to add flavor. Often these sugars are hidden in foods that you would not expect to find them in.
Some of the foods in which you are likely to find Erythritol are;
A number of processed foods including;
- Sugar free chewing gum
- Sugar free goodies
- Ice Creams
- Fruit Juices
- Most foods labled, ‘sugar free’
How Many Net Carbs are there in Erythritol?
Net carbs and the total amount of carbohydrates found in food that is digested in the body and used as energy.
Net carbs are calculated by subtracting fiber from the food’s total carb count.
For more on net carbs and how to calculate these check out our article which is dedicated to net carbs.
Number of Net Carbs per 100 grams for Erythritol
There are 0g grams of net carbs found in Erythritol.
How Sweet is Erythritol?
Sweetness is compared to granulated sugar, aka table sugar.
Table sugar is classified as 100%.
So, if a sugar is recorded as being 50%, that means that it is 50% (half) as sweet a table sugar. If something is recorded as being 1000%, this means that it is 10% as sweet as table sugar.
Erythritol is recorded as being 70%.
This means that Erythritol is less sweet than table sugar.
Are Polyols OK on a Keto Diet?
Polyols are low-digestible carbohydrates that are derived from the hydrogenation of their sugar or syrup source (e.g., lactitol from lactose).
In simple terms, polyols are an artificial, sugar-free sweeteners.
A number of reviews have been completed on the impact of polyols on the body. NO negative side effects have been found and even the World Health Organization has deemed them safe for consumption.
This means that you do not need to worry about the consumption of polyols on a keto diet from a health point of view.
But do you need to worry from a net carbs point of view?
Depending on the polyol they cannot be absorbed into the body in the way other sugars are.
They are partially digested and then absorbed in the small intestine.
This can lead to a rise in blood sugar (albeit only a small one, due to them being low on the GI). It is for this reason that we do not subtract all carbs from all polyols when calculating our net carbs.
We know this can get confusing, so we have broken this down to make it a lot easier for you.
Below you will find a list of the top keto sugar alternatives and a guide as to what % of them you should deduct in order to calculate the total number of net carbs in a product.
This % is based on the way that the body metabolizes the keto sugar replacement.
Erythritol = Subtract all (100%) of the carbs in order to calculate net carbs
Mannitol = Subtract all (100%) of the carbs in order to calculate net carbs
Sorbitol = Subtract 75% of the total number of carbs from sorbitol in order to calculate net carbs
Isomalt = Subtract 70% of the total number of carbs from sorbitol in order to calculate net carbs
Xylitol = Subtract 65% of the total number of carbs from sorbitol in order to calculate net carbs
Maltitol = Subtract 65% of the total number of carbs from sorbitol in order to calculate net carbs
Are Sugar Alcohols Digestible?
Sugar alcohols are digested, however, our bodies cannot digest sugar alcohols efficiently.
The only exception to this is erythritol. This is absorbed into the body but is not metabolized.
Erythritol is excreted in our urine, with its structure more or less intact.
this means that you should not get any side effects from erythritol. However, some of the other sugar alcohols may lead to side effects such as bloating, nausea, and diarrhea.
Your intake of sugar alcohols should not exceed 35–40 grams per day in order to avoid these potential side effects.
If you experience any issues, reduce your intake of sugar alcohols to see if this removes the problem, if not, seek medical advice.
So, Is Erythritol Keto Friendly?
So far, we have been through what Erythritol is, the GI of Erythritol, and how many net carbs we can expect from the sugar, but, is erythritol keto friendly?.
Erythritol is keto friendly.
This means that you can enjoy this keto sugar replacement on a keto diet, without spiking your blood sugar or knocking yourself out of ketosis.
Now you are a master of keto sugars, why not have a think about what your keto goals are and set a plan as to how you are going to achieve them to smash your NSVs.and truly enjoy the benefits of the keto diet .
Keto Approlved Sugars
Which is your favorite keto-friendly sugar and why? Let us know in the comments below.