Carb Counting and Sugar Alcohols

By: Danielle Kuhn

Carb counting has become a daily routine for many Americans. The media sends mixed messages about the different types of carbs and how carbs should be counted. The phrase "net carbs," "low carb" or "impact carb" may be found on the labels of foods containing high amounts of carbohydrates. These labels are based on the assumption that the total carbohydrate count can be subtracted from the fiber count making the foods low carb. Most foods containing these labels contain sugar alcohols. The basic logic behind sugar alcohols is that since are lower in calories than regular carbohydrates and are not fully digested (like fiber) they should not be counted as full carbohydrates. Still the FDA does not identify and has not approved these terms nor has the medical community validated these justifications.

What exactly is a sugar alcohol?
A sugar alcohol is neither sugar nor alcohol; it is a carbohydrate with the scientific name Polyols. Polyols resemble sugars adding both sweetness and texture to foods. They are lower in calories than sugars, do not promote tooth decay and generate a low glycemic response.

Do Polyols (sugar alcohols) contain calories?
Polyols do contain calories which are metabolized for energy as a carbohydrate. They contain about ½ to ¾ the calories found in regular sugar. Polyols are absorbed slowly and incompletely from the small intestine into the blood. Since they are absorbed at a slower rate than regular sugars, there is a lower rise in insulin levels when sugar alcohols are consumed. Keep in mind that some insulin is still required to break down sugar alcohols; thus it is the total amount of carbohydrates consumed that effects the total blood sugar, not sugar itself. The American Diabetes Association suggests counting half the grams of sugar alcohols as carbohydrates.

How can I tell if a food contains Poloys (sugar alcohols)?
Food products containing Polyols may be labeled as either "sugar free" or "safe for diabetics." When this claim is made the amount of Polyols must be listed in grams on the Nutritional Facts Panel. If only one sugar alcohol is in the food its specific Polyols name must be listed. However, if more than one is used the term "sugar alcohols" will be found on the label.

Common names and calorie content (per gram) of Polyols

sorbitol 2.6

mannitol 1.6

maltitol and maltitiol syrups 2.1

lactitol 2.0

xylitol 2.4

erythritol .2

isomalt 2.0

hydrogenated starch hydrolysates (polyglycitol, polyglucitol) 3.0

**most sugar alcohols have names ending with "ol."
***regular sugar has 4 calories per gram

Are Poloys (sugar alcohols) safe?
Polyols have been approved by the FDA as being Generally Recognized as Safe (GRAS). However, the incomplete absorption of polyols causesside affects such as diarrhea and bloating. If consumed in excess (up to 50g per day) side effects similar to that of taking laxatives may occur. The side effects differ for each individual. If you know that you have a sensitive stomach it is not wise to consume these in excess. Sugar alcohols do increase (although slightly) blood sugar and insulin levels. Diabetics should speak with a health professional for personal guidance. As with any food substitute polyols should be consumed in moderation.

http://www.diabetes.org/nutrition-and-recipes/nutrition/sweeteners.jsp
http://www.eatright.org/Member/NutritionInformation/8474_19733.cfm
http://www.eatright.org/Member/PolicyInitiatives/index_21018.cfm