It is natural that when you try to avoid eating something, the cravings are even greater. In the same way, avoiding sugar and choosing a keto-friendly sweetener on a keto diet is the hardest thing to do. There are many sweeteners including sorbitol that are used in place of sugar but the question here is whether sorbitol is a good choice for the keto diet or not. And we wonder if sorbitol is friendly for keto. So why not clear this confusion and get straight to the point?
What is sorbitol?
Sorbitol is a sugar polyol or alcohol, present in many fruits and veggies. It is also commercially made from glucose to be used as a sweetener with low calories. It is similar to glucose but acts as a laxative, which means it gets absorbed very slowly in the bloodstream. Sorbitol is 60% less sweet than table sugar and contains 60% of calories. These sugar alcohols such as sorbitol are added to food to give a sweet taste of sugar.
If it’s a sweetener, is sorbitol friendly for keto as well?
Is sorbitol keto-friendly?
Sorbitol is a keto-friendly sweetener, which means you can use sorbitol on a keto diet without getting worried about spikes in blood sugar levels. Foods or sweeteners that have a high glycemic index gets broken down quickly and cause a rapid increase in blood sugar levels kicking you out of ketosis. But sorbitol is a sweetener with a glycemic index of 9, which is a low glycemic index. So, sorbitol does not affect your ketosis and is a keto-friendly option when taken in moderation.
Though sorbitol is a keto-friendly sweetener, what is its nutritional value other than a low glycemic index of 9?
Nutritional value of sorbitol
| Total calories | 2.6 cal |
| Carbohydrates | 4 g |
| Proteins | 0 g |
| Fats | 0 g |
| Sugar | 60% as sweet as sugar |
| Salt | 0 g |
Apart from the nutritional value and being a low-calorie alternative sweetener, what other benefits sorbitol provides?
Benefits of sorbitol
Low calories
It is a good alternative to sugar for people on keto. It provides 2.6 calories per gram and fulfills the purpose of a sweetener
Used by diabetics
Sorbitol is a better choice than sugar for diabetic people as it has a low glycemic index of 9 that does not raise the sugar levels in the blood and insulin response.
Helps against tooth health
It is non-cariogenic, which means it is not metabolized in the mouth by oral bacteria that normally break down sugars to release acids that cause tooth cavities
Protects the skin
When sorbitol is consumed, it breaks down into beta-glucan by some probiotics that have a soothing and protective effect on your skin.
Other than these benefits, are there any risks related to the consumption of sorbitol?
Risks related to sorbitol
Consuming sorbitol in much greater amounts can cause certain digestive issues with symptoms like
- Abdominal pain
- Bloating
- Cramps
- Diarrhea
- Gas
Conclusion
Sorbitol is a keto-friendly, low-calorie sweetener with a low glycemic index that causes little or no effect on blood sugar levels. it can be taken by people on a keto diet without worrying about anything. it provides certain health benefits like helping against tooth decay, can be used by diabetic people, and also protects the skin. If consumed in moderation causes no digestive problems like bloating or diarrhea and is a better alternative to table sugar.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.
