Category: Net carbs

Over 90% of packaged low-carb foods contain sugar alcohols, a common source of confusion for new keto dieters. You subtract sugar alcohols from carbs on keto because your body does not fully absorb them, meaning they have a minimal impact on blood sugar and insulin levels, unlike regular sugars.

According to U.S. Food and Drug Administration (FDA) guidance issued in 2020, allulose can be excluded from the "Total Sugars" and "Added Sugars" counts on nutrition labels, confirming its negligible impact on blood glucose and calories. This unique metabolic profile is why it is treated differently than other carbohydrates when calculating net carbs, especially for those on low-carb or ketogenic diets.

Not all sugar alcohols are created equal when it comes to their effect on blood sugar, which is why the question 'Do I count sugar alcohols on keto?' can be so confusing for beginners. While some can be completely excluded from your net carb count, others require partial or full inclusion to prevent you from being kicked out of ketosis.