What common sugar alcohols should I avoid?
Malitol: This is the most common sweetener in sugar-free candies, and it’s considered to be the worst sugar alcohol. It actually has 2.5 cal per gram and a glycemic index of between 35 and 60. It’s been known to reach a glycemic index of up to 65 in concentrated syrups, like those used in many Atkins diet foods. Not to be consumed on a regular basis! Avoid this, but if you must, add about 50% of Malitol carbs into your net carb count. Erythritol: With a glycemic index of zero and just .2 cal per gram, erythritol is by far the best option of the sugar alcohols. I still prefer natural zero calorie alternatives such as Stevia and Monk Fruit. Allulose: Allulose is a new synthetic sugar (not technically a sugar alcohol) that was created by QUEST Nutrition. They’ve dubbed it a “rare sugar“. It’s not clear what this means but that’s how it is described on the back of some newer Quest Bars, such as the Hero Bar. Some consumers are reporting that it tastes good and is easy to digest, while others are saying it’s overrated. Given QUEST Nutrition’s poor track record, I’m avoiding Allulose until it’s proven to be safe.