If you've ever checked the ingredients list on a low carb protein bar or sweet treat, you may have come across the term sugar alcohols. But what exactly are they, and how do they fit into a low carb lifestyle?

What Are Sugar Alcohols?

Sugar alcohols, also known as polyols, are a type of carbohydrate commonly used as an alternative to traditional sugar. Despite their name, sugar alcohols don't contain the alcohol found in alcoholic drinks. Instead, they provide a sweet taste and texture similar to sugar, often with fewer calories and a lower impact on blood sugar levels. Common sugar alcohols include erythritol, maltitol, sorbitol, xylitol, mannitol, isomalt and lactitol. Glycerol (also known as glycerin) is another ingredient sometimes used in low carb products.

Why Are Sugar Alcohols Used in Low Carb Foods?

Sugar alcohols are popular in low carb foods because they can deliver the sweetness you love while helping reduce the amount of traditional sugar in a product. Unlike regular sugar, many sugar alcohols are only partially absorbed or metabolised by the body. This means they generally provide fewer calories and have a smaller effect on blood glucose levels. However, not all sugar alcohols are created equal. For example, erythritol has very little impact on blood sugar, while maltitol can have a more noticeable effect.

Are Sugar Alcohols Suitable for Atkins?

Yes. Sugar alcohols can be included as part of an Atkins low carb lifestyle. Because many sugar alcohols have a lower impact on blood sugar than regular sugar, they can be useful ingredients in low carb bars, snacks and sweet treats. However, it's important to remember that different sugar alcohols are absorbed and metabolised differently, so their carbohydrate contribution can vary.

Can Sugar Alcohols Cause Digestive Discomfort?

While sugar alcohols can be a great alternative to sugar, enjoying them in moderation is important. Some sugar alcohols aren't fully absorbed in the digestive system. Consuming large amounts may cause bloating, gas or a laxative effect, particularly if you're sensitive to these ingredients. Everyone's tolerance is different, so it's best to pay attention to how your body responds and enjoy products containing sugar alcohols as part of a balanced diet.

How Do Sugar Alcohols Affect Your Carb Count?

For Australian and New Zealand consumers, nutrition information panels already account for dietary fibre separately from available carbohydrates. This means you generally don't need to subtract fibre from the carbohydrate figure shown on the label.

The Sweet Takeaway

Sugar alcohols can be a useful way to enjoy a little sweetness while keeping your sugar intake in check. Whether you're enjoying a low carb protein bar or your favourite sweet treat, understanding what's in your food can help you make informed choices that support your low carb lifestyle.