It is important to note that in sweeteners, there are several different sugar alcohols (also called polyols or polyols).
Some of these are allowed on low-carb diets, while others should be avoided due to a high glycemic index or unpleasant side effects (constipation, laxative effects, bloating, flatulence, indigestion, and heartburn).
An individual's ability to digest certain sugar alcohols may depend on their gut enzymes and the way in which the sweeteners are consumed.
Popular polyols
| Name | Glycemic index |
|---|---|
| Xylitol | 13 |
| Sorbitol | 9 |
| Erythritol | 0 |
| Maltitol | 36 |
| Mannitol | 0 |
| Isomalt | 2 |
| Glycerol | 3 |
It is important to note that even if a granulated sweetener uses a sweetener with a GI of 0, it can be augmented with another sugar alcohol such as maltitol with a high GI.
If you have a sensitive gut or are stuck on a plateau, ditch the sugar alcohols.
