Post Time: 2025-09-01
Understanding Sugar Alcohols and Their Role in Blood Sugar Management
Sugar alcohols, also known as polyols, are a type of carbohydrate that are neither sugars nor alcohols, despite their name. They're often used as sugar substitutes in foods and beverages because they have a sweet taste but are lower in calories than regular sugar. Understanding how they differ from sugars and other sweeteners is crucial for effectively managing post-meal blood sugar levels. While many people believe that they are a harmless alternative to traditional sugars, it’s important to explore their unique properties and how they impact the body, particularly in relation to glucose control.
Why Sugar Alcohols Matter for Blood Sugar Control
Unlike traditional sugars, sugar alcohols are not fully absorbed by the small intestine. Instead, they’re partially digested, meaning fewer carbohydrates are converted into glucose, leading to a potentially smaller increase in blood sugar levels. This makes them a popular choice for individuals managing diabetes or those seeking to reduce their sugar intake. However, it’s important to note that the effects vary among different types of sugar alcohols, and that not all of them are created equal when it comes to their glycemic impact.
| Feature | Sugar Alcohols | Sugars |
|---|---|---|
| Absorption Rate | Partially Absorbed | Fully Absorbed |
| Impact on Blood Sugar | Lower Glycemic Response | Higher Glycemic Response |
| Calorie Content | Generally Lower | Generally Higher |
The Glycemic Impact of Different Sugar Alcohols
Not all sugar alcohols are created equal in terms of their effects on blood sugar. The key difference lies in their chemical structure, which affects how well they are absorbed in the digestive tract. Understanding the glycemic impact of each type can help in making informed dietary choices to manage blood glucose levels effectively.
Common Sugar Alcohols and Their Glycemic Effects:
- Erythritol: This is perhaps the most well-tolerated sugar alcohol with minimal impact on blood sugar levels. It's mostly absorbed in the small intestine and excreted in urine, resulting in a very low glycemic index (GI) score of virtually 0. Research from the American Journal of Clinical Nutrition has repeatedly shown minimal postprandial (post-meal) glucose changes when erythritol is ingested in moderation.
- Xylitol: This sugar alcohol has a low GI, but it's more slowly absorbed than traditional sugars, causing a milder rise in blood glucose levels. Some research has demonstrated it has a GI of around 7-13 depending on dosage and the testing method. Xylitol also has a small calorie count which needs to be factored in when considering the big picture when blood glucose management.
- Sorbitol: Unlike erythritol and xylitol, sorbitol has a higher GI, usually around 9 and is more likely to affect blood sugar levels. However, it’s still lower than table sugar. However it is slower to absorb, and may cause digestive upset in some people which also impacts its potential in a blood glucose management plan.
- Maltitol: This sugar alcohol is known for having a moderate glycemic impact. While still lower than regular sugar, maltitol can cause a noticeable increase in blood sugar for some individuals, especially if consumed in larger amounts. Some people report spikes in their blood sugar, however a large study done by the European Food Safety Authority on maltitol had differing conclusions, showing that blood glucose was less affected.
- Lactitol: Lactitol's GI also varies and it can have an impact on blood glucose for some. It tends to cause more digestive issues than some other polyols and needs to be accounted for in one's strategy, this should factor into decision making of using it for blood glucose management.
The Journal of Food Science and Technology and other related journals contain studies on the GI and glycemic loads of different sugar alcohols.
| Sugar Alcohol | Glycemic Index (GI) | Impact on Blood Sugar |
|---|---|---|
| Erythritol | 0 | Minimal |
| Xylitol | 7 - 13 | Low, Slower Absorption |
| Sorbitol | 9 | Moderate, Slower Absorption |
| Maltitol | 35 - 50 | Moderate, dose dependent |
| Lactitol | 7 - 15 | Moderate, Some GI Variation |
Practical Strategies for Using Sugar Alcohols in Blood Sugar Management
Effectively using sugar alcohols to manage post-meal blood sugar requires careful planning and monitoring. Here are some practical strategies:
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Start Slow: When introducing sugar alcohols into your diet, start with small portions. This helps you assess your tolerance and identify potential gastrointestinal issues like gas, bloating, or diarrhea. Different people react differently, and your system may need time to adjust. A slow introduction strategy will allow for data to be compiled over time for what works for an individual.
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Check Food Labels Carefully: Be aware that sugar alcohols often have names such as sorbitol, mannitol, or xylitol and may be hidden in food products labeled "sugar-free" or "low-carb." Be sure to subtract some of the polyols (depending on their glycemic impact as shown above) to accurately assess the actual carbohydrate load, especially when managing blood glucose.
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Pair with Fiber: Consuming sugar alcohols with foods high in fiber can further mitigate any potential blood sugar spikes. Fiber slows down digestion, reducing the overall glycemic impact of a meal or snack. Additionally, fiber has numerous other health benefits that make it a necessary part of most dietary strategies.
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Monitor Blood Glucose Levels: Use a blood glucose meter or continuous glucose monitor (CGM) to see how specific sugar alcohols affect your blood sugar. Take measurements before and after consuming foods containing these sweeteners. This data will help you make better dietary choices.
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Be Mindful of Portion Sizes: While sugar alcohols have a lower impact on blood sugar, overconsumption can still lead to higher than desired glucose levels. Especially with those with moderate GI levels. Always practice portion control. It is advised to pay attention to how your body personally reacts.
Example Scenario
Jane, who has type 2 diabetes, wants to enjoy a sugar-free dessert. Instead of reaching for traditional sweets, she selects a dessert that is primarily sweetened with erythritol. She consumes a small serving along with a salad rich in fiber and greens and a side of lean protein, then monitors her blood sugar before and two hours after eating. She notices very little increase in her blood glucose levels, showing the low impact of this combination. Her blood glucose data allows her to confidently determine this specific meal combination can be a beneficial option as part of her overall meal planning strategy.
Potential Drawbacks and Considerations
While sugar alcohols can be helpful for blood sugar management, there are some drawbacks and considerations to keep in mind:
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Gastrointestinal Issues: As previously mentioned, sugar alcohols can cause digestive distress such as gas, bloating, and diarrhea, especially when consumed in large quantities. These symptoms can vary among individuals and will depend on the specific sugar alcohol. The gut biome will also influence these symptoms, so different gut biomes may process these alcohols differently. It’s important to pay close attention to these side effects to avoid uncomfortable outcomes.
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Not Completely Calorie-Free: Although lower in calories than sugars, sugar alcohols are not calorie-free. Consuming large amounts can still contribute to your overall caloric intake. This is crucial for those trying to manage weight in addition to blood sugar. As mentioned previously in this document, the effects on weight and general well-being are worth taking into consideration.
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Individual Variation: The way sugar alcohols affect blood sugar levels varies significantly from person to person. What works well for one individual might not work for another. Individual factors such as gut biome, insulin sensitivity, genetics and dose response can play a role. Personalization is key.
Further Research and Personalization
Ongoing research continues to explore the long-term effects of sugar alcohols on health. As a consumer, it’s valuable to always be proactive, paying attention to how your body responds to specific ingredients. Always consult with a registered dietitian or health professional to determine the best strategies for your specific needs in managing post-meal blood sugar. They can help you create a personalized eating plan that takes your health goals and potential sensitivities into account and that fits in your overall strategy. Through meticulous data tracking and consulting with professionals, it is entirely possible to manage your blood glucose more effectively while enjoying the benefits that polyols can offer.
【血糖實驗】吃豆腐會升血糖嗎? 喝無糖豆漿血糖會升多少?蛋白質會升多少血糖呢?糖尿病可以吃嗎 ＃氣炸豆腐＃低醣飲食_淳手藝 請點贊、訂閱、留言、分享，幫助我做出更好的視頻，也可以購買『超級感謝』支持我創作更好的視頻！ *喜歡的話請訂閱並分享出去 *您的批評鼓勵是我進步的動力 大家好，我是Vivian 豆腐和無糖豆漿是低醣飲食中常見食材，這次想來試試看，吃豆腐和喝無糖豆漿，血糖升多少？ 另外說明一下，我不是醫生也不是護理師也不是營養師，今天做這個血糖測試，完全是因為自己想做實驗，血糖實驗結果僅供參考 (時間標記) 0:00重點特寫+引入Close Up Shots +Introduction 0:16 空腹血糖 0:34 吃氣炸豆腐 0:45 餐後1小時血糖 1:01 blood and sugar 喝豆漿和吃豆腐的蛋白質份量換算 1:06 喝豆漿前的空腹血糖 1:16 喝無糖豆漿 1:26 餐後1小時血糖 1:35 實驗結果分享(數據分析) 2:10 結尾 #血糖實驗 #吃豆腐會升血糖嗎? #喝無糖豆漿血糖會升多少? #蛋白質會升多少血糖呢? #糖尿病血糖管控 ＃氣炸豆腐 ＃低醣飲食 ＃測血糖 吃完食物的血糖波動越小對身體比較有好處，因為如果血糖的波動大，會促使胰島強烈分泌 胰島素，容易合成脂肪，抑制脂肪分解，因此血糖波動大對減肥以及維持體重比較不利，另外血糖波動大也與心血管疾病風險增加有關， 容易造成血糖波動大的食物就是澱粉（碳水量）高或者是含精緻糖的食物，這些我們都要適量吃，避免我們的血糖過度波動，造成身體不健康或者是沒有辦法達到對自己身材要求的標準 如果你喜歡我的影片，請給我一個讚也請訂閱我的頻道，不要忘記開小鈴鐺喔，才不會錯過我每次的分享跟留言回覆，謝謝收看 總結: 「很多人把豆製品當『菜』吃。」其實黃豆雖然是植物性食物，但營養學分類上，豆製品屬於「肉魚豆蛋類」。一杯240c.c.無糖豆漿（即一份）所含5公克脂肪、7公克蛋白質，等於一份中脂肉，若早餐店常用來盛裝豆漿的白色塑膠杯，容量更多，通常有300c.c.。 馬偕醫院營養師楊亦而說，一杯感覺有甜味的豆漿，熱量至少100大卡，微甜熱量更多，若把豆漿當水喝，一天2,000c.c.，就可能喝下800到900大卡熱量。顏麗呅說，正常甜度的加糖豆漿，熱量近200大卡。 營養師建議，豆漿及黃豆製品含膳食纖維，能促進腸道蠕動，還有飽足感，但食用時別忘了與當天吃進的肉魚蛋類合併計算，才不會超量。 網路豆漿減重法分析與建議 豆漿＋黃瓜減肥法 早餐／1杯豆漿（240c.c.）+幾根黃瓜 中午／按自己習慣，避免油膩食物 晚餐／1杯豆漿（240c.c.）+幾根黃瓜 ⊙分析 1.黃瓜幾無熱量，早、晚餐只喝豆漿、吃黃瓜，幾乎採半飢餓方式減肥。短期似乎有成效，恐難以為繼。 2.此減肥法屬低油脂配方，若午餐沒有水果，完全不碰澱粉類主食，營養不均衡，長期可能酮酸中毒，危害健康。 ⊙建議 雖減少油脂攝取量，減重者每餐至少要吃半碗飯，一天仍要吃6份豆魚肉蛋類食物；男性每餐主食約8分滿，豆魚肉蛋類則要7、8份，還要吃足量蔬菜、水果等，維持營養均衡。 純豆漿減肥法 早餐／2杯豆漿（480c.c.）+1份點心（油條除外） 中餐／清淡素食 晚餐／清淡素食+1杯豆漿（睡前） ⊙分析 早餐雖不吃油條，但點心若吃水煎包，一顆熱量250大卡，或6個小籠包也有380大卡，起司火腿三明治有200到250大卡，熱量不算太低。 ⊙建議 以素食為正餐，最好挑選天然素料，避免加工食品及勾芡，才不會吃下隱藏油脂。三餐正常吃，睡前喝豆漿增加熱量攝取，建議不喝。 超商豆漿減肥法 早餐／無糖豆漿450c.c.+茶葉蛋1顆+1份水果或生菜沙拉 中餐／控制在600大卡以下 晚餐／無糖豆漿450c.c.+1份水果或生菜沙拉 ⊙分析 1.若生菜沙拉不加醬，早餐熱量就不到300大卡，比起奶茶加蛋餅或三明治，少100到150大卡，晚餐約只有200到250大卡。 2.如此高蛋白質、低熱量，一天總熱量約1,200大卡，大約是減重女性一日建議攝取量。 3.2,000c.c.飲水可以增加飽足感，運動則消耗熱量。 ⊙建議 午餐以半碗飯當主食，且要有一份蛋白質，如一兩肉或一份豆製品等，再加上青菜，維持營養均衡。 怎麼計算一份豆製品 一份豆魚肉蛋類＝240c.c.無糖豆漿 ＝一塊田字型板豆腐 ＝75大卡（蛋白質7克） ＝20公克黃豆 ＝半塊盒裝豆腐 ＝2片五香豆乾 ＝一片豆包 ＝35公克瘦肉 註：每天攝取豆製品至少一份以上 豆製品 健康吃 ‧盡可能選擇未加工或一次加工豆製品，如豆腐、豆漿、豆包等。 ‧避免過度加工、油炸或調味豆製品，如百頁豆腐、麵輪、炸豆皮等。 ‧喝豆漿最好不加糖，或使用代糖。 ‧烹調時，避免過油、太鹹，建議採滷、炒或煮湯，避免勾芡、糖醋、油炸或三杯方式。 ‧痛風發作時，不建議吃黃豆製品。 傳統豆腐做法： 先來了解好吃又營養的豆腐是如何 製作的!首先，先將黃豆浸泡於水中， 待黃豆吸飽水後再以磨豆機研磨成生豆 漿，接著將生豆漿加熱煮沸、濾渣，添 加凝固劑後快速攪拌均勻，最後再進行 充填、加壓。製程或添加凝固劑的不 同，會製作出不同種類的豆腐。例如， 傳統豆腐添加的凝固劑為鹽滷或食品級 食用石膏─硫酸鈣，因此鈣質含量較 高，若想攝取鈣質含量較高的豆腐，傳 統豆腐就是你的第一選擇。 盒裝嫩豆腐做法： 超市常見的盒裝嫩豆腐，前段製 程 ( 製成生豆漿 ) 與傳統板豆腐相同， 但之後直接填充至盒內，並加入凝固劑 加熱;由於盒裝嫩豆腐製作過程中的豆 漿濃度較低，加上加壓時間較短、壓力 較小，因此保水性佳，質地較為軟嫩， 相對熱量較低，因此，若想控制體重， 不妨以嫩豆腐取代部分動物性蛋白質來 源。除了製程不同，盒裝嫩豆腐所添加 的凝固劑為不含鈣的葡萄糖酸內酯，故 鈣質含量也較傳統豆腐低。 (以上內容參考引用 聯合報╱記者 陳惠惠 建議目標為空腹. ≤ 95mg/dl；餐後一小時≤ 140 blood sugar 289 after eating mg/dl；餐後兩小時≤ 120 mg/dl。 避免血糖過度波動 控血糖好處 1、防長胖 2、食慾平穩 3、減肥助力 在正常熱量的情況下，讓餐后血糖平穩一些，利於防止肥胖。 血糖實驗的免責聲明: 1.每個人的年齡、身體狀況、疾病、藥物、活動量、運動量、作息、工作、情緒等條件皆有所不同，食物升血糖實驗僅能呈現個人的結果，不代表每個人用同樣的飲食方式也會得到相同的結果。 2.我不是醫療專業人士。 3.實驗方式:沒有運動、沒有吃點心、沒有過量活動、沒有注射速效胰島素。 4.血糖實驗呈現只有1次結果，並沒有大量試驗。 5.血糖實驗結果僅供參考，本頻道影片無法對您的健康負責。 6.糖尿病友請按照醫囑規則用藥；並依照您的醫生、營養師、糖尿病衛教師指示管控血糖。 另外，醫生都會建議餐後血糖在兩小時之後做，因為兩小時之後做，正常人在胰島素分泌之下，血糖就會恢復正常，餐前做一次、餐後兩小時做一次，可以用建議的數值分辨自己是不是有血糖異常，我會規律的在餐後1小時做，是想找到血糖《突波》，是我個人吃完食物血糖會上升最高的時候，因為我餐後兩小時測血糖，血糖就會往下降，幾乎會恢復正常值85-87之間。 血糖標準值 • 空腹血糖值：70~140 mg/dl • 飯後血糖值：80~180mg/dl • 睡前血糖值：90~150mg/dl 血糖機每日自我監測. 血糖四次以上(例如一次空腹加上三餐餐後一小時或兩小時)。建議目標為空腹. ≤ 95mg/dl；餐後一小時≤ 140 mg/dl；餐後兩小時≤ 120 mg/dl。 腸胃會在我們一邊吃飯的時候就一邊進行消化，所以要計算「2小時」，就是從第一口飯開始計算。 避免血糖過度波動 血糖波動兩大危害 1、 殺傷胰島細胞：讓本來為數不多的殘存胰島β細胞越來越少甚至，這樣一來，糖友的血糖調控完全依賴於外源性胰島素，而沒有了自身的反饋調節能力。 2、 難管控：機體對外源胰島素十分敏感。當血糖升高時，稍稍增加一點胰島素注射劑量就發生低血糖；而血糖下降時，稍稍減少一點胰島素劑量，血糖又明顯升高，就像再嚴格的家長也管不住一個正在青春叛逆期的孩子。 原文網址： 沒糖尿病，也要控血糖嗎？ 8個好處，第1個就讓你心動！ #健康美好生活計劃# 控血糖好處 1、防長胖 2、食慾平穩 3、減肥助力 4、防反彈 5、有利於控血脂 6、與心血管疾病風險降低有關 7、有利於皮膚光潔、顯年輕 8、防止餐后犯困 確實，普通人不用那麼嚴格地去控血糖，但是，普通人如果能保持餐后血糖平穩，也是有一些好處的！ 像第 1個就很誘人： 1 防長胖首先就要說說大家都關心的身材問題，其實血糖在這方面有一定的作用。 我們進食后，食物中的澱粉分解為葡萄糖進入血液，引起血糖升高。 有些食物引起血糖升高像爬緩坡，有些則像沖入雲霄的過山車，雖然都會引起胰島素分泌，但後者這樣血糖驟升刺激會引發更強烈的胰島素分泌，一方面指揮葡萄糖轉化為脂肪囤積起來，另一方面還會抑制脂肪分解，另外血糖的波動還會影響特定基因的表達 blood sugar 6.7 [1]，結果就是導致皮下脂肪和內臟脂肪增加——即長胖。 也就是說，在正常熱量的情況下，讓餐后血糖平穩一些，利於防止肥胖。 2 食慾平穩就像過山車衝上高處後會飛速下降，血糖爬上高點后也會在胰島素作用下驟降，而且由於胰島素不成比例地大量分泌，有的時候甚至會降過了頭，比餐前更低，這時候處於血糖窪地的你就會感覺很餓，急切地想吃東西，儘管離上一餐還沒過去多久。 回想一下，是不是有的東西吃了以後會飽很久，但有時明明吃很多，很快又餓了，這就跟血糖變化有一定關係。 在成人、兒童和青少年中進行的研究都發現，低GI/低GL飲食能降低饑餓感、增加飽腹感，減少出現加餐吃零食的狀況[2-4]。 也就是說，讓餐后血糖平穩一些，有利於管住嘴。 3 減肥助力對於在減肥的朋友，在總熱量限制的情況下，再保持餐后血糖平穩的話，減肥效果會更好。 有研究發現，與傳統均衡飲食減肥餐相比，低GI飲食讓肥胖女性在3個月後體重下降更多 [5]; 在另一項研究中，與高GI飲食相比，低GI飲食5周后，超重男性的體脂肪量下降更多 （但是體重沒變化）控血糖只是一個方面，前提是均衡飲食、 各種營養素吃夠。 可以這樣做： 首先最重要的是食物總量，還有飲食結構，你吃非常非常多，肯定血糖也會上升。 1 盡量地多吃一些蔬菜，蔬菜熱量很低，而且還有著不少膳食纖維，這些都對於控制血糖是很有好處的。 2 注意進餐順序，比起吃飯時先吃主食的習慣，養成先吃一陣子素菜、葷菜（比如前5分鐘內都吃菜）再開始吃主食的習慣，可以幫你降低餐后血糖。 或者，飯前30分鐘吃點蛋白質或者纖維類零食（比如無糖優酪乳/乳酪、原味堅果、無添加的水果乾蔬菜乾）也有類似的效果。 3 主食不要全是精製碳水，在精米白面中摻入全穀物（如糙米、燕麥、藜麥、薏米、黑米、大麥仁、荞麥仁、青稞）、雜豆（如紅豆、綠豆、芸豆），增加膳食纖維和蛋白質含量，可以降低餐后血糖反應。