Maltitol is a sugar alcohol used in “sugar-free” or “diet” food products. Individuals managing diabetes often question its safety and impact on blood sugar levels.
What Maltitol Is
Maltitol is a sugar alcohol derived from starch. It offers about 75-90% of the sweetness of table sugar (sucrose) but with nearly half the calories.
Maltitol is a popular ingredient in sugar-free candies, chocolates, baked goods, chewing gum, and ice cream. It serves as a bulk sweetener, providing texture and sweetness.
How Maltitol Affects Blood Sugar
While maltitol is a sugar alcohol, it is not calorie-free or carbohydrate-free and can influence blood sugar levels. Maltitol is partially absorbed and metabolized in the small intestine. This partial absorption means it contributes to caloric intake, typically providing 2 to 3 calories per gram compared to sugar’s 4 calories per gram.
Maltitol has a glycemic index (GI) of approximately 35, lower than table sugar (sucrose) at around 65. This indicates maltitol causes a slower, less significant rise in blood glucose and insulin levels compared to sucrose. “Sugar-free” products containing maltitol are not necessarily “carb-free” or “calorie-free,” and their total carbohydrate content needs consideration for individuals with diabetes.
Understanding Maltitol’s Side Effects
Maltitol is not completely absorbed in the small intestine. The unabsorbed portion travels to the large intestine, where gut bacteria ferment it. This fermentation can lead to various digestive symptoms.
Common side effects include gas, bloating, abdominal cramps, and diarrhea. Severity depends on the amount consumed and individual sensitivity. While generally well-tolerated in smaller amounts (up to 30 grams per day), higher doses (40 grams or more) have been linked to increased gastrointestinal discomfort and a laxative effect.
Incorporating Maltitol Into a Diabetic Diet
Individuals with diabetes should carefully read food labels for foods containing maltitol. Look beyond “sugar-free” claims and check the total carbohydrate content, including fiber and sugar alcohols. The American Diabetes Association advises focusing on total carbohydrates rather than “net carbs” when counting.
Start with small portions of foods sweetened with maltitol to assess individual tolerance and blood sugar response. Moderation is key; excessive consumption can still affect blood glucose levels and cause digestive upset. Consult a healthcare provider or registered dietitian for personalized dietary advice.