Sugar Alcohols and Diet Drinks: A Fast, Practical Guide

Most are lower in calories than sugar but not zero. Erythritol is near-zero (~0.2 kcal/g). Others range around 1.6–2.6 kcal/g. Allulose (a rare sugar, not a sugar alcohol) is about 0.4 kcal/g.

They are partially absorbed and can be fermented by gut microbes. Tolerance depends on the type and amount. Start with small portions, avoid stacking multiple products in a day, and consider blends to reduce total dose.

Many people include them as part of a rotation. For all-day sipping, favor neutral options like water or seltzer, and use diet sodas or energy drinks as occasional choices based on your caffeine and taste preferences.

Use smaller amounts, blend sweeteners (e.g., erythritol plus a tiny pinch of stevia), add a pinch of salt to balance bitterness, and include fat or dairy alternatives in recipes to round flavors.

Carry a refillable bottle for water, keep a few stevia/monk fruit packets for hot drinks, and stash one zero-sugar canned option (seltzer or diet soda) for variety. Rotate to avoid flavor fatigue.