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Old 10-10-2013, 07:28 PM   #1
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Sugar alcohol??

Hello, I'm almost done with my second week of ketosis and I'm confused. Can I subtract sugar alcohol from the carbs I take in? I'm finding conflicting information on this and now completely confused. I have a sweet tooth so I have some sugar free chocolate that I have a piece or two of daily. I keep track of my daily nutrition and I was originally not subtracting them. I have yet to be kicked out of ketosis but on the other hand they only have 4.8 carbs and I've been staying under 30 a day. Any info is appreciated. Thank you!
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Old 10-10-2013, 07:35 PM   #2
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Originally Posted by Swinters View Post
Hello, I'm almost done with my second week of ketosis and I'm confused. Can I subtract sugar alcohol from the carbs I take in? I'm finding conflicting information on this and now completely confused. I have a sweet tooth so I have some sugar free chocolate that I have a piece or two of daily. I keep track of my daily nutrition and I was originally not subtracting them. I have yet to be kicked out of ketosis but on the other hand they only have 4.8 carbs and I've been staying under 30 a day. Any info is appreciated. Thank you!
Depends on the sugar alcohol. If it is erythritol you can subtract all of it. If it is malitol, I would subtract half, at most. Personally I don't subtract malitol at all though.
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Old 10-10-2013, 08:08 PM   #3
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As far as sugar alcohols go, you can be helped by what the glycemic index is of each different sugar alcohol. To give you a base, table sugar/white sugar is around 70. Erythritol is 0, xylitol is 7 and malitol is 32. So certainly malitol is a much better choice but as Misti said, you can subtract 1/2 of the carb count. If the sweetner is malitol and the sugar alcohol count is 4.8, then substract 2.4. Xylitol and erythritol is so low that you can subtract all the sugar alcohol carb counts w/ these 2. You can find candies made w/ xylitol but I've not seen any on the market w/ erythritol. You can always purchase one of these 2 sweetners and bake your own sweet treats, keeping a watchful eye on how your body responds. They're a God send for diabetics on the low carb lifestyle.
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Old 10-10-2013, 08:21 PM   #4
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Originally Posted by JJJ'sMom View Post
You can find candies made w/ xylitol but I've not seen any on the market w/ erythritol. You can always purchase one of these 2 sweetners and bake your own sweet treats, keeping a watchful eye on how your body responds. They're a God send for diabetics on the low carb lifestyle.
Netrition sells some chocolates sweetened with erythritol and/or Stevia, such as Chocorite and I think ChocoPerfection. Both taste good.
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Old 10-10-2013, 09:18 PM   #5
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another note: different sugar alcohols give different people diarrhea. personally, I find erythritol just fine, and things like maltitol pretty bad. But Xylitol just flushes me out, if you excuse the expression. I have to be REALLY careful not to use much at one time. I actually use it if I have a constipation problem!

and of course Xylitol is very bad for dogs.
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Old 10-11-2013, 04:01 AM   #6
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Thank you all so much!! Very helpful! :-)
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Old 01-10-2014, 06:41 PM   #7
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One bit of info I didn't mention on xylitol. Not all xylitol is the same. Some of the xylitol that is cheaper, is made in China using corn. Some made in the US and Canada are from birch trees and more costly. But I do find the taste and they way they behave in my body different. My source for xylitol is Xylitol, USA, do a google search for the website. I've been quite plsd w/ them and their products.
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Old 01-11-2014, 05:46 AM   #8
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Pay attention to how your body handles them. I know people say some sugar alcohols don't count and fiber doesn't count at all so they subtract them...but for some of us, they count. I don't subtract anything.
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Old 01-11-2014, 08:04 AM   #9
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Malitol seems to stall my losses if I eat it too regularly...also causes abdominal distress for me.., everyone is different.
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Old 01-11-2014, 08:08 AM   #10
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Malitol stalls me as well. Splenda and erythritol don't.
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Old 01-11-2014, 08:33 AM   #11
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Originally Posted by Catzmom View Post
Malitol stalls me as well. Splenda and erythritol don't.
I can't tolerate Maltitol very well although I'd use it in a pinch over sugar. I have zero problems with erythritol and Splenda (sucralose) and never count them. None of them have ever affected my weight loss or maintenance.

The sugar is what kills me. It doesn't take much for me to start holding onto water and for the intense cravings to begin even after all this time. I avoid it as much as possible.
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Old 01-11-2014, 11:19 AM   #12
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I don't eat malitol at all because of stomach issues. Erythritol doesn't bother me and I don't count it in my carb count.
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Old 01-12-2014, 11:09 AM   #13
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Smart diabetics will know what their bodies can handle and whether or not counting net carbs or total carbs matter. Always let your meter tell you what you need to count.
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Old 01-13-2014, 09:40 AM   #14
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Sugar alcohols really mess with my blood sugar and cause me to get cravings. I avoid them. But many can handle them. The key to success in this way of eating, is to observe what you put into your body and see how it effects you. It takes some time, but you will learn a lot along the way. Pay attention.
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Old 01-13-2014, 01:02 PM   #15
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We all need to be very careful when we look at the nutrition content of "low carb" foods. I recently set myself back when I did not read the nutrition content carefully on a sugar free frozen dessert. The fron of the container indicated "sugar free" and "sweetened with Splenda". When I dook a quick glance at the nutrition content I saw it was one carb per serving, so I started to enjoy, enjoy. I took a closer look last week and noted that is also contained 13g of sugar alcohols from Malitol. All of a sudden my 1 carb "find" became a 7 carb (assuming 1 gm sugar alcohol to be .5 carb) disaster. I'm going back to making my own icecream.

I like it best when the nutrition panel provides the total carbs and breaks out the fiber and sugar alcohols; we can do the math.
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Old 01-14-2014, 07:11 AM   #16
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Food panel information can be confusing for sure. It is just better to avoid the processed foods and eat real foods. Every time I seem to try these foods, I get in trouble.

What are you putting in your ice cream? I want to make some. I eat heavy cream and I still lose with it so I bet I could do the ice cream.
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