Understanding Sugar Alcohols & Inflammatory Ingredients on a Keto Diet

Let’s break down sugar alcohols and inflammatory ingredients—especially in the context of a keto or low-carb lifestyle—and why they can sometimes stall progress or make it harder to feel your best.

Sugar Alcohols

(e.g., erythritol, xylitol, sorbitol, maltitol)

What they are:
Sugar alcohols are low-calorie sweeteners that provide sweetness without the same blood sugar spike as table sugar. They’re commonly found in “keto-friendly” or “low-carb” packaged foods such as protein bars, baked goods, and sugar-free candies.

Why they can be challenging:

• Digestive discomfort: Certain sugar alcohols—especially sorbitol and maltitol—are poorly absorbed and can ferment in the gut, leading to bloating, gas, or diarrhea.

• Variable insulin effects: While erythritol tends to have minimal impact on blood sugar for most people, others like maltitol or xylitol may still affect insulin levels, potentially disrupting ketosis in sensitive individuals.

• Craving response: Sweet-tasting foods, even with low-calorie sweeteners, can sometimes trigger further sugar cravings or hunger for some people.

• Portion confusion: Because these ingredients are labeled “keto-safe,” it’s easy to overconsume them—forgetting that total carbs and calories still matter for weight management.

Inflammatory or Highly Processed Additives

(e.g., refined seed oils, artificial preservatives, emulsifiers)

Where they’re found:
These are common in processed keto or low-carb foods—packaged snacks, salad dressings, sauces, and baked goods.

Why they may be concerning:

• Metabolic disruption: Chronic inflammation can interfere with normal insulin function, making it harder to maintain healthy metabolism and energy levels.

• Gut health effects: Additives such as carrageenan, emulsifiers, and some artificial sweeteners (like sucralose) may affect gut balance or digestion in sensitive individuals.

• Omega balance: Many refined oils (like soybean, canola, and corn) are high in omega-6 fats, which can promote inflammation when consumed in excess relative to omega-3 fats.

• Energy and mood: Diets high in inflammatory ingredients have been linked to low energy, brain fog, and fatigue—making it harder to stay consistent with a health plan.

The Bottom Line

A “keto” label doesn’t always mean a product supports optimal wellness or fat metabolism. Watch for:

• Maltitol, sorbitol, and excessive xylitol

• Refined seed oils (canola, soy, corn)

• Artificial preservatives, dyes, and emulsifiers

Better alternatives:

• Use natural sweeteners like stevia, monk fruit, or erythritol in moderation

• Focus on whole foods: nuts, seeds, avocados, olives, leafy greens, and grass-fed meats

• Make your own keto treats at home with clean, simple ingredients

A clean keto approach supports steady energy, digestive comfort, and a sense of strength and clarity from the inside out.

Certain ingredients — such as high-glycemic sweeteners, sugar alcohols, and refined oils — can interfere with the body’s fat-burning rhythm or encourage water retention and appetite increases, which may contribute to weight gain in some individuals.

Understanding Seed Oils, Omega-6 Balance, and Almonds on Keto

When we talk about seed oils like canola, soy, and corn, it’s helpful to also consider other seeds and nuts that are naturally high in omega-6 polyunsaturated fats (PUFAs).
These fats aren’t “bad” on their own—but when consumed in excess, especially without enough omega-3s to balance them, they may contribute to inflammation and make it harder to feel your best on a keto or low-carb plan.

High Omega-6 (Inflammatory When Overconsumed)

These foods are fine in small or moderate amounts, but on a keto diet—where fat is your main fuel—it’s easy to go overboard.

Nuts & Seeds High in Omega-6

• Peanuts (technically legumes, but often grouped with nuts)

• Cashews

• Pine nuts

• Sunflower seeds

• Pumpkin seeds (pepitas)

• Sesame seeds

• Brazil nuts

• Walnuts (contain some omega-3 ALA but still high in omega-6)

Oils High in Omega-6 (Often Processed)

• Corn oil

• Soybean oil

• Sunflower oil

• Cottonseed oil

• Safflower oil

• Grapeseed oil

• Rice bran oil

These oils are highly refined and prone to oxidation. They’re widely used in packaged “health” foods—even in some keto-labeled bars, chips, and nut butters.

Better Options (Lower Omega-6, More Anti-Inflammatory)

Fats & Oils

• Avocado oil

• Olive oil

• Coconut oil

• Grass-fed butter or ghee

• Tallow or lard (from pasture-raised animals)

Nuts & Seeds Lower in Omega-6 (or Better Balanced)

• Macadamia nuts

• Hazelnuts

• Pecans

• Chia seeds (rich in omega-3 ALA)

• Flaxseeds (very high in omega-3 ALA—best consumed moderately)

• Hemp seeds (better omega-3 to 6 ratio than most)

Quick Tip

If you rely on nuts and seeds for snacks or fats on keto, rotate them and limit high omega-6 sources—especially when also eating restaurant or packaged foods.
Too much omega-6 can disrupt your body’s inflammatory balance, which may make fat loss more difficult and affect long-term metabolic health.

Balance is key: aim for a diverse fat profile that supports clean energy, stable metabolism, and recovery.

Almonds on Keto: Finding the Balance

Almonds sit in the middle of the spectrum when it comes to fat quality—and their role in a keto diet benefits from a little nuance.

Almond Fat Profile (per 1 oz / ~23 almonds)

• Total fat: ~14 g

• Saturated fat: ~1 g

• Monounsaturated fat (MUFA): ~9 g (heart-healthy, like olive oil)

• Polyunsaturated fat (PUFA): ~3.5 g, mostly omega-6 linoleic acid

Potential Drawbacks of Almond Overuse on Keto

• Omega-6 load: Almonds aren’t the worst offenders, but eating them in large amounts may tilt your omega-6 to omega-3 ratio toward inflammation if not balanced with omega-3 sources (like fish, flax, or chia).

• “Keto trap”: Almonds appear in countless keto products—almond flour, almond butter, almond milk—which makes it easy to consume several servings daily. This can quickly raise calorie intake and omega-6 exposure.

• Oxalate content: Almonds are high in oxalates—compounds that may contribute to kidney stone risk or reduced mineral absorption in sensitive individuals if consumed excessively.

Benefits of Almonds (in Moderation)

• High in vitamin E, magnesium, and fiber

• Provide plant-based protein

• Support heart health when eaten as whole, raw, or dry-roasted almonds (unsweetened and unflavored)

The Hidden Pitfall of “Keto-Friendly” Processed Foods

One of the most common traps in the modern ketogenic world is the over-reliance on processed “keto-friendly” snacks and packaged foods. While keto emphasizes fat as fuel, not all fats are created equal — and consuming poor-quality or highly processed fats can be counterproductive to your health goals.

The Problem with Processed Keto Products

Many commercial keto items — such as snack bars, baked goods, or convenience foods — rely on hydrogenated oils or refined vegetable oils like soybean, corn, cottonseed, or canola oil.
These oils are inexpensive and shelf-stable, which makes them popular in manufacturing — but they are high in omega-6 fatty acids and easily oxidized.

When consumed in large or frequent amounts, oxidized and unbalanced fats may:

• Promote inflammation and oxidative stress

• Interfere with normal metabolic function

• Contribute to imbalanced cholesterol profiles when they replace healthier fat sources

Why Hydrogenated Oils Are Especially Problematic

Hydrogenated oils contain trans fats or chemically modified fats that are difficult for the body to process efficiently.
Unlike natural fats, these modified molecules can disrupt normal fat metabolism and may encourage fat storage rather than steady energy production.

Research suggests that excessive intake of industrial trans fats may contribute to fat accumulation in certain areas — including:

• The liver, where it can worsen fatty liver risk

• The abdominal region, affecting metabolic and heart health

• Other stubborn fat areas like the thighs and lower belly

Even in a ketogenic state, consuming these kinds of fats can reduce fat oxidation, making it harder for the body to burn fat efficiently.

The Takeaway: Clean Fats Support a Clean Keto

Relying heavily on processed keto foods undermines the very purpose of a ketogenic lifestyle. Instead of supporting energy, mental clarity, and efficient fat metabolism, they can promote inflammation and slow progress over time.

For best results, build your fat intake around whole, minimally processed sources such as:

• Extra-virgin olive oil

• Avocado oil

• Coconut oil

• Grass-fed butter or ghee

• Pasture-raised animal fats

• Whole avocados and moderate portions of raw nuts and seeds

These foods provide stable, nutrient-rich energy and support a healthy balance of fatty acids — essential for long-term vitality, performance, and metabolic wellness.

Balancing Fats on Keto: The Hidden Side of ALA

On a ketogenic diet, fat is your primary fuel source, which naturally makes high-fat foods more welcome. However, not all fats support long-term wellness in the same way. One fat that deserves mindful attention is alpha-linolenic acid (ALA) — a plant-based omega-3 fatty acid found in flaxseed, chia seeds, walnuts, canola oil, and certain soy products.

Why ALA Requires Balance

Small amounts of ALA are essential for health, but excessive intake—especially when combined with high omega-6 consumption—can create an imbalance in the body.
That’s because ALA must be converted into the biologically active omega-3 forms EPA and DHA, which are found primarily in marine sources like salmon or fish oil.

For most individuals, only 5–10% of ALA converts efficiently into EPA and DHA. When intake exceeds what the body can convert, unused ALA can oxidize, contributing to cellular stress or imbalance.

Potential Effects of Excess ALA

In some individuals, very high ALA intake has been associated with:

• Increased inflammation if not balanced with EPA/DHA sources

• Digestive discomfort such as bloating or loose stools

• Slower metabolic performance due to oxidative stress

• Possible interference with thyroid hormone conversion, leading to fatigue or mood changes

• A mild increase in bleeding tendency at very high omega-3 intakes

(These effects are typically seen at intake levels far beyond those found in normal food portions.)

The Key: Diversity and Moderation in Fats

On a keto diet, it’s easy to assume all fats are beneficial—but balance is essential.
Aim for a diverse fat profile that supports metabolism, hormone balance, and clean energy:

• Saturated fats from clean animal sources (e.g., grass-fed beef, pasture-raised butter, ghee)

• Monounsaturated fats (e.g., olive oil, avocado, macadamia nuts)

• Controlled portions of plant omega-3s (e.g., flaxseed, chia, hemp)

• Direct EPA/DHA sources (e.g., salmon, sardines, fish oil supplements)

Summary

Even within a healthy diet, too much of a good thing can throw the body off balance.
By emphasizing clean animal and monounsaturated fats, using plant-based omega-3s moderately, and incorporating direct marine sources of EPA and DHA, you support the steady energy, clarity, and hormonal balance that a clean ketogenic lifestyle is designed to promote.

The Hidden Truth Behind “Keto-Friendly” Foods

Many products labeled as “keto” can be surprisingly deceptive—especially when it comes to hidden ingredients and misleading serving sizes.

Take stevia-based sweeteners, for example. While pure stevia is a natural, zero-carb plant extract, many commercial versions are blended with high-glycemic fillers such as maltodextrin or dextrose to add bulk and texture.

These ingredients often appear in tiny amounts on a label—especially when the serving size is listed as just one teaspoon—but the reality is that even small quantities can dramatically increase the actual carbohydrate load.

Why Small Servings Can Mislead You

The serving sizes printed on labels rarely reflect real-world use.
Use just a little more than what’s listed, and you may quickly move from zero carbs to several grams of fast-absorbing carbohydrates—enough to affect blood sugar or interfere with ketosis for some individuals.

Maltodextrin, in particular, has a glycemic index higher than table sugar, meaning it can raise blood glucose rapidly despite being marketed as “keto-friendly.”

This kind of labeling can easily stall fat loss goals or disrupt the steady energy and focus keto is designed to support.

Beyond Carbs: The Additive Burden

Even beyond sweeteners, many modern “keto” or “healthy” packaged foods rely on preservatives, flavor enhancers, and synthetic stabilizers to improve shelf life or taste.

Common additives include nitrates, BHA, BHT, and artificial flavoring compounds—ingredients approved for use in small amounts but which may place added stress on the body when consumed frequently.

Your liver and kidneys work hard to process these compounds. When intake is chronic, this detox system can become overburdened, potentially contributing to oxidative stress and inflammation.

Possible Consequences of Additive Overload

While occasional exposure is generally well tolerated, over time a high intake of processed foods may contribute to:

• Increased inflammation and oxidative stress

• Disrupted hormone and energy balance

• Digestive discomfort or bloating

• Reduced metabolic efficiency and vitality

Some people also notice more subtle effects, such as fatigue, brain fog, sluggishness, or difficulty losing weight—early indicators that the body is working harder than it should to maintain balance.

The Solution: Clean, Whole-Food Keto

The foundation of true wellness—and sustainable ketosis—lies in whole, minimally processed foods.

Choose ingredients that are:

• Fresh (vegetables, meats, eggs, seafood, herbs)

• Cleanly sourced (grass-fed, pasture-raised, wild-caught)

• Naturally preserved (salt, vinegar, herbs, or refrigeration rather than chemicals)

Reading labels closely and avoiding unnecessary additives allows your body to detoxify naturally, restore metabolic clarity, and support long-term vitality—the core principles of the High Power Diet™ approach.