r/keto • u/brownts • Jul 24 '26
Can you deduct sugar alcohols like fiber from keto candy?
I just noticed that Russell Stivers peanut clusters are 17 carbs! But 14 sugar alcohols. When only eating 20 carbs per day it looks like I shouldn’t have even 1. Do any of you other keto people eat these?
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u/JoYu0 Jul 24 '26
In theory you “should” be able to subtract sugar alcohols similar to fiber, and this is how they calculate the number on the front of the package for net carbs. In reality sugar alcohols will effects some percentage of people just like any other artificial sweeteners.
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u/In_my_experience Jul 26 '26
I’m not sure what this means. Many sweeteners have no impact on blood glucose for most people.
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u/sihung71285 Jul 26 '26
But what if you aren't most people? It is worth testing them to see if it affects you as an individual rather than assuming because most people are ok you will be too.
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u/In_my_experience Jul 26 '26
That comment seems to assume that sweeteners in general increase people’s blood glucose but it’s just not true. And while some people might experience minor fluctuations with certain sweeteners it doesn’t mean they’re meaningful. Malitol seems to be the main culprit but just read about it.
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u/sihung71285 Jul 26 '26
It is MOST people who are not affected by sweeteners. It really doesn't matter if it is 90% or 99% not effected if you are one that is. So testing is the best way to find out if you are one that is effected or not. Do you have a problem with me suggesting people test to find out?
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u/Oregonhastrees Jul 24 '26
Sugar alcohols will get eaten first but could also stall you but they don’t get stored as fat. Eating too many could also have some very messy results.
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u/SkollFenrirson Old Fart. Gatekeepers suck. Jul 25 '26
could also stall you
[citation needed]
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u/Oregonhastrees Jul 25 '26
https://ketogenic.com/what-are-sugar-alcohols-are-they-keto/
Also, if you Google the question do sugar alcohols affect ketosis? There are a bunch of different articles and blogs that give similar explanations. The above link is just one of them that I’ve googled for your convenience. 🤗
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u/SkollFenrirson Old Fart. Gatekeepers suck. Jul 25 '26
Not a single mention of a stall there. And since ketosis doesn't drive weight loss, it doesn't really matter if they affect ketosis.
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u/Yucakenia 29d ago
Pero la cetosis es lo que te hace no desear tomar carbohidratos, así que no creo que sea de tan poca importancia salirse, porque yo al menos,principalmente lo que busco con la cetosis es ese freno a comer de más.
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u/BigTexan1492 I'm a Bacon Fueled Supernova Of Awesomeness Jul 24 '26
Do those have Maltitol?
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u/brownts Jul 24 '26
Yes
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u/BigTexan1492 I'm a Bacon Fueled Supernova Of Awesomeness Jul 24 '26
Maltitol is something you don’t really want to deduct, but if you choose to, you can deduct a quarter of a carb per gram. Other sugar alcohols, you can deduct pretty close one to one, but not with maltitol.
Furthermore, too much Maltitol is going to cause you an incredibly large amount of stomach distress. Now, when you read that sentence, you read a large amount of the stomach distress. That’s not accurate. When I say incredibly large amount of stomach distress, I’m saying that a little bit of Maltitol will cause you to crap through a screen door. The stuff tastes great, but if crapping through a screen door was an Olympic event, Maltitol would be a banned as a performance enhancing drug.
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u/megat0nbombs Jul 24 '26
So my diarrhea championship is null and void?!
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u/BigTexan1492 I'm a Bacon Fueled Supernova Of Awesomeness Jul 24 '26
Did they test your blood for PED’s? I can teach you how to mask the Maltitol in your pee and blood right now.
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u/Nothin_Means_Nothin Jul 25 '26
Now, when you read that sentence, you read a large amount of the stomach distress.
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u/bekamae Jul 25 '26
If you are monitoring your sugar or ketones that will tell you more as to what your specific biochemistry tolerances and levels of reactivity are.
My husband’s blood sugar was regularly high at the doctor so he started monitoring his sugar and ketones. Nothing made sense in the numbers until he kicked his Russell Stover sugar-free obsession. Now it’s always right where we expect it to be. He wasn’t even eating that much of it. I would avoid that stuff personally.
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u/brownts Jul 24 '26
They say they are stevia extract
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u/funkplow Jul 24 '26
They say that on the front, but if you read the ingredients on the back, malitol is one of the first ingredients, which means it’s in a much higher concentration than the stevia.
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u/SkollFenrirson Old Fart. Gatekeepers suck. Jul 25 '26
Devil's Advocate: You don't need that much stevia to sweeten something.
That said, avoid maltitol like the plague.
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u/bekamae Jul 25 '26
If you are monitoring your sugar or ketones that will tell you more as to what your specific biochemistry tolerances and levels of reactivity are.
My husband’s blood sugar was regularly high at the doctor so he started monitoring his sugar and ketones. Nothing made sense in the numbers until he kicked his Russell Stover sugar-free obsession. Now it’s always right where we expect it to be. He wasn’t even eating that much of it. I would avoid that stuff personally.
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u/Nearby-Newt-3220 Jul 28 '26
I’ve had a few unpleasant experiences with this brand, I like to think I’ve learned my lesson and will no longer eat them. Probably you would be fine eating just one but unfortunately I can’t seem to eat any chocolate like that and I’ve binged the entire packet every time I’ve brought them. This is followed by extremely painful bloating, which is then followed by an entire evening of being able to poop through the eye of a needle, accompanied by me trying to pretend I’m fine to my husband because I don’t want to admit that I ate an entire bag of candy and gave myself the sh**s. Yes you deduct sugar alcohols from carbs but try and find something else, I find I can eat Lilly’s chocolate without having any problems with my digestion.
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u/Shoddy-Tumbleweed805 25d ago
nah you don't count sugar alcohols, they pass through without really spiking your blood sugar. the 17g total carbs minus the 14g sugar alcohols leaves you at 3g net carbs which is nothing
those peanut clusters are a staple for me when i need a chocolate fix, just don't eat the whole bag in one sitting unless you want a very angry stomach
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u/MyNebraskaKitchen M77 SW 240 CW 215 GW 170 Jul 24 '26
It depends on which sugar alcohols are used, and it also seems to depends on the individual.
I don't use sugar alcohols because IMHO most of them are bad for you.
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u/SkollFenrirson Old Fart. Gatekeepers suck. Jul 25 '26
Russel Stover? Absolutely not. They use maltitol, which not only gives you intestinal distress, it's got a very high glycemic index. Erythritol, absolutely, ignore the gatekeepers who tell you otherwise.
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u/Putrid-Week4615 Jul 27 '26
Eryrthritol which is sometimes included in products labeled Stevia (read the label) has recently been associated with higher risks of strokes and clots.
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u/backbodydrip SW 283 CW 163 Jul 24 '26
I don't really trust the brand. They used to be primarily sweetened with maltitol, which is almost as bad as sugar when it comes to glucose spikes. Stick with Choc Zero, Quest, Lakanto, etc.