what are sugar alcohols on keto?
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Sugar alcohols are low calorie sweeteners that generally have little to no effect on your blood sugar levels. As a result, they're a popular keto-friendly option for sweetening foods and beverages.
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['Avocado, raspberries, and lemons are keto-friendly fruits when eaten in moderation. Shutterstock; Stocksy (2) ... ', 'Tomatoes. J.R. Photography/Stocksy. ... ', 'Star Fruit. iStock. ... ', 'Cantaloupe. Elena Shashkina/Shutterstock. ... ', 'Watermelon. Marta Locklear/Stocksy.']
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Recommended wines for keto are Merlot, Cabernet Sauvignon, and Chardonnay (among others.) That said, many aren't 100% dry. Many wines contain residual sugar.
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The other sugar alcohols are sorbitol and maltitol. These sugar alcohols do not cause toxicity in dogs. Anything that is labeled as sugar-free, all natural and sugar-free products, chewable supplements or no sugars added products warrant a second look at the label.
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['Water 0.', 'Water with lemon 0.', 'Tea 0 (every sugar cube adds 4 grams)', 'Coffee 0 (adding milk adds about 1-3 grams of carbs)', 'Diet soft drink 0 (artificial sweeteners have other problems though)', 'Wine 2 (5 oz – 14 cl)', 'Coconut water 9 (1 cup – 24 cl)', 'Vegetable juice 11 (1 cup – 24 cl).']
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Recommended wines for keto are Merlot, Cabernet Sauvignon, and Chardonnay (among others.) That said, many aren't 100% dry. Many wines contain residual sugar. Carbs in wine.
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Enlightened just dropped a new line of ice cream bars that fit perfectly into the keto diet. They have just 1g net carbs and 1g of sugar and come in flavors that, uh, def don't sound like anything you'd normally eat on keto.
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['Raspberry Ketones. ... ', 'Green Coffee Bean Extract. ... ', 'Glucomannan. ... ', 'Meratrim. ... ', 'Green Tea Extract. ... ', 'Conjugated Linoleic Acid (CLA) ... ', 'Forskolin. ... ', 'Bitter Orange / Synephrine. A type of orange called bitter orange contains the compound synephrine.']
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But Jägermeister™ (17g carbs and 154 calories), Kahlua™ (22g carbs, 137 calories), and amaretto (26g carbs, 165 calories) belong in the Hall of Shame. The amount of tequila's not the issue. The 100–175 calories and 30 grams of keto diet-busting carbs in the mix are.
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Common types of sugar alcohols include xylitol, erythritol, sorbitol, maltitol, mannitol, isomalt, and lactitol ( 1 ). Sugar alcohols have a structure similar to that of sugars but also contain an alcohol molecule. This means they taste sweet but are not absorbed and metabolized in the same way as sugar.
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Lemons are also keto-friendly, so go ahead and add a spritz of lemon juice to your ice water. One typical lemon wedge has about 0.5 g of net carbohydrates and only 0.2 g of sugar.
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Paleo and Primal diets avoid refined sugar, but allow natural sugars such as honey and maple syrup. Keto diets tend to rely on “natural” sugar alternatives that are low on the natural glycemic index, such as Swerve, stevia, and monk fruit.
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Yes, I know, duh, but water matches the first—and ultimate—qualification of a keto-friendly substance: it's low-carb. ;) By the aforementioned logic, all no-calorie seltzers are keto as well. That means you don't have to give up your beloved La Croix habit with the rest of what doesn't fit your new keto lifestyle.
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Xylitol. Xylitol is another type of sugar alcohol commonly found in products like sugar-free gum, candies and mints. It's as sweet as sugar but contains just 3 calories per gram and 4 grams of carbs per teaspoon (4 grams) ( 4 ).
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Diet Soda. You probably know this already, but regular sodas are not a good for your health — especially on keto. Most of them contain enough sugar in one can to exceed your daily carb limit. There are a lot of sugar-free sodas out there, but most of them contain artificial sweeteners and other dubious ingredients.
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On the keto diet you'll have to cut out sugars completely in order for your body to switch from using glucose as an energy source to using fat. This means that natural sweeteners like honey, agave, and maple syrup should not be eaten on the keto diet.
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Citrus. Don't worry, the lemon and lime you put in your water are a-okay on a keto diet. Lemons and limes, in particular, provide vitamin C and other antioxidants for just four to five grams of net carbs, says Hultin.