Sugar alcohols, ranked
Not all keto sweeteners are equal. Some are nearly free, others spike you.
What sugar alcohols are
Sugar alcohols are sweeteners that taste like sugar but are only partly digested, so they raise blood sugar less and carry fewer usable calories. They show up in low-carb chocolate, protein bars and keto desserts. The catch is that they vary a lot, from nearly free to almost as impactful as sugar.
The keto-friendly ones
These have little to no effect on blood sugar and can be subtracted from net carbs:
- • Erythritol: near-zero blood sugar and calories, the keto favorite
- • Allulose: technically a rare sugar, near-zero impact and bakes well
- • Monk fruit and stevia: not sugar alcohols, but zero-carb natural options often blended in
The ones to watch
Maltitol is the problem child. It is common in cheap sugar-free candy and raises blood sugar much more than its label suggests, so many keto eaters only subtract half its grams or none at all. Xylitol and sorbitol sit in the middle, with a real but smaller effect. If a sugar-free treat stalls you, check for maltitol first.
Digestive side effects
Because sugar alcohols are not fully absorbed, eating a lot of them can cause gas, bloating and a laxative effect. Erythritol is the gentlest, while sorbitol and maltitol cause the most trouble. Start with small amounts of any new keto sweet to see how your gut handles it.
Frequently asked
Which sugar alcohol is best for keto?+
Erythritol is the top choice for near-zero blood sugar and calories, with allulose close behind and better for baking. Both can be subtracted from net carbs.
Does maltitol kick you out of ketosis?+
It can. Maltitol raises blood sugar much more than its label implies, so treat its carbs as mostly real and subtract little or none from your net carbs.
Why do sugar-free sweets upset my stomach?+
Sugar alcohols are only partly absorbed, so large amounts ferment in the gut and cause gas, bloating or a laxative effect. Sorbitol and maltitol are the worst offenders.