Low-calorie sweeteners add flavor and sweetness to food without the extra calories. One group of sweeteners, called sugar alcohols or polyols, is used in "sugar-free" products such as soda, chewing gum, desserts, candies and ice cream to replace table sugar. These polyols do not contain alcohol but have the chemical structure of carbohydrates. If you are using a carbohydrate-controlled eating plan, it is important to understand how to add the sugar alcohol content to your daily carbohydrate limits.
Step 1
Identify the amount of total carbohydrate grams on the Nutrition Facts food label of the product. Write the number on a piece of paper followed by the words "grams of total carbohydrate".
Step 2
Identify the amount of sugar alcohol grams on the Nutrition Facts food label. Divide the number by 2 and write the number underneath the grams of total carbohydrate along with the words "sugar alcohol grams."
Step 3
Subtract the sugar alcohol grams from grams of total carbohydrate. This is called the difference.
Step 4
Identify the number of servings per package on the Nutrition Facts food label.
Step 5
Divide the difference by the number of servings per package. The answer represents the grams of carbohydrate from sugar alcohol per serving.
Step 6
Add the grams of carbohydrate from sugar alcohol per serving to the rest of your daily carbohydrate count.
Tips and Warnings
- According to the American Diabetes Association, you do not need to add the carbohydrate amount from foods with fewer than 5 g of sugar alcohol, as the affect on blood glucose levels is minimal. Sugar alcohols contain an average of 2 calories/g because they are not fully absorbed in the gut, according to the American Diabetes Association. If only one sugar alcohol is used in a product, the Food and Drug Administration requires the manufacturer list the specific name of the substitute instead of the term "sugar alcohol." Individual sugar alcohols are listed on food labels by several names: sorbitol, mannitol, xylitol, maltitol, isomalt, lactitol, erythritol and hydrogenated starch hydrolysates.
- The glycemic effect of foods containing more than 5 g of sugar alcohols varies with each individual; therefore, the American Diabetes Association recommends monitoring glucose tolerance after ingestion. Excess consumption of sugar alcohols produces gastrointestinal distress in some adults and children. The American Diabetes Association cautions intakes of greater than 50 g per day of sorbitol and 20 g per day of mannitol may cause diarrhea. Many "sugar-free" food items contain significant amounts of carbohydrate and fat calories. Never consider these products as "free" or zero-calorie foods. Instead, compare the regular version of the product to the sugar-free version as part of your total eating plan.
Things You'll Need
- Nutrition Facts food label
- Calculator
- Pencil
- Paper
References
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association on Use of Nutritive and Non-nutritive Sweeteners; Feb. 2004
- "Choose Your Foods: Exchanges Lists for Diabetes"; American Dietetic Association and the American Diabetes Association; 2008
- American Diabetes Association; Sugar Alcohols
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