Sugar alcohols are found commonly in food, particularly in fruit and berries. A few include sorbitol, mannitol, xylitol, isomalt, hydrogenated starch hydrolysates, and erythritol. These types of sugar are not absorbed in the body, so they move through with much less impact on blood sugar or calorie content than actual sugar.

Two sugar alcohols in particular, erythritol and xylitol, are often used in keto-friendly foods. While they do contain a few carbohydrates and calories, it’s not so much that you'll have a hard time staying in ketosis. (You can track the precise carb count, but it's not super important, as the amount is so minimal.) If it really matters to you, know that stevia and monkfruit are carb- and calorie-free.

Feel free to add sugar alcohols to beverages like coffee, smoothies, or shakes, or use them in baked goods or other recipes that require some sugar.

Important note: Sugar alcohols can sometimes cause gastrointestinal distress. They're "incompletely" digested, so they're actually digested by the bacteria in your lower intestine, which for some people can lead to a rough belly and gas. If you notice gas, bloating, or diarrhea upon consumption, swap for another keto sweetener.