Navigating Lozenges on a Ketogenic Diet
Those on a ketogenic diet must be mindful of the ingredients in their throat lozenges. Standard lozenges often contain high-glycemic sugars, such as sucrose or glucose, to provide flavor and create a hard-candy texture. These can quickly raise blood sugar levels and take the body out of ketosis.
The Problem with Common Sweeteners
Many sugar-free options use sweeteners that still present problems. Sugar alcohols are often used in these products. Honey is also commonly found in lozenges. However, it is primarily carbohydrates and not keto-friendly.
Choosing Keto-Friendly Lozenges
When selecting a lozenge, it is important to understand which ingredients are acceptable. The best sweeteners are those with a low or zero glycemic index. Examples include erythritol, stevia, and monk fruit.
Reading the Nutrition Label
Reading the nutrition label is key to staying in ketosis. Here are some things to look for:
- Ingredients List: Search for keto-safe sweeteners such as erythritol, stevia, or monk fruit. Avoid honey, sucrose, high-fructose corn syrup, and maltitol.
- Total Carbohydrates: Note the amount of carbs per serving.
- Net Carb Calculation: Different sugar alcohols may be tolerated differently. A conservative approach is to count half the grams of sugar alcohol towards net carbs. Erythritol, however, is largely unabsorbed and can typically be subtracted entirely.
Comparing Lozenges: Keto vs. Not Keto
| Feature | Standard (Not Keto) | Sugar-Free (Maybe Keto) | Keto-Friendly (Safe) |
|---|---|---|---|
| Primary Sweetener | Sucrose, corn syrup | Maltitol, isomalt, sorbitol | Erythritol, stevia, monk fruit |
| Honey Content | Often included | May be included (non-keto) | Excluded |
| Blood Sugar Impact | High spike | Moderate to low spike (depending on quantity) | Negligible |
| Net Carb Count | High | Varies; requires careful calculation | Very low or zero |
| Typical Brands | Ricola Original, Fisherman's Friend (Original) | Ricola Sugar Free, most older sugar-free varieties | Strepsils Sugar Free, Halls Sugar Free (with erythritol) |
Making Keto Lozenges at Home
Making lozenges at home allows complete control over the ingredients used. You can also customize the flavor and soothing properties. A simple recipe might include:
- Ingredients: Water, a keto-friendly sweetener (like erythritol or monk fruit), and a small amount of an herbal tea or essential oil for flavor and soothing effects (e.g., peppermint, eucalyptus, ginger).
- Process: Combine the water and sweetener in a saucepan and bring to a boil. Reduce the heat and simmer until the mixture reaches a hard crack stage (around 300°F / 150°C). Carefully stir in your flavoring. Pour into a silicon mold or onto parchment paper to cool and harden.
Other Considerations
Even with keto-friendly sweeteners, it is important to use moderation. Excessive consumption of some sugar alcohols can cause digestive issues. Also, consider other sources of sugar or carbs from any medications. Healthline provides a resource on sugar alcohols and their effect on blood sugar.
Conclusion
Finding throat lozenges that fit a ketogenic diet can be done by carefully reading labels and choosing lozenges with low-glycemic sweeteners. Homemade options are also a safe alternative. The answer to "Are throat lozenges keto?" depends on the ingredients used.
How to Identify Keto Lozenges
Read the label: Scrutinize the ingredients for acceptable sweeteners like erythritol or stevia.
Honey and Keto
High in carbs: Honey is high in sugar and not suitable for keto.
Sugar Alcohols
Can raise blood sugar: Some sugar alcohols can cause blood sugar spikes and should be avoided.
Best Sweeteners
Erythritol is preferred: It has a glycemic index of zero.
Calculating Net Carbs
Read the nutrition facts: Find the total carbs, subtract fiber, and subtract some or all of the sugar alcohols to find the net carbs.
What are Net Carbs?
Digestible carbs: Net carbs represent the carbs your body digests, impacting ketosis.
Homemade Lozenges
Ingredient control: Making your own lozenges lets you control every ingredient, avoiding hidden sugars and problematic sweeteners.
Digestive Side Effects
Excessive consumption issues: Too many lozenges with sugar alcohols can cause digestive distress.
