Maltitol: What Is It and Is It Safe for You?

You've likely encountered several sugar alternatives in your journey to reduce added sugars, calories, or carbohydrates. After all, eating healthier doesn’t mean your craving for sweets disappears! Maltitol is a sugar alcohol used as an alternative to sugar, adding sweetness with fewer calories and carbs. Like other sugar-alternative sweeteners, maltitol provides many benefits but has a few potential downsides. 

In this guide, we’ll explore the benefits and potential side effects of maltitol and some other potential sweetener alternatives. Whether you're managing your blood sugar levels or just looking to cut back on sugar, understanding maltitol can help you make the right choices for your health. 

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What Is Maltitol?

Maltitol is a type of sugar alcohol that’s becoming increasingly popular as a sugar substitute. Other sugar alcohols include xylitol, sorbitol, and mannitol. Maltitol is found naturally in some fruits and vegetables. It is used in diet, low-calorie, and sugar-free versions of cakes, pastries, hard candies, chocolate, chewing gum, ice cream, snack bars, and sugar-free products like toothpaste.¹ You can even bake or cook with powdered maltitol or maltitol syrup, but know that you won’t get the same browning reaction you will when baking or cooking with sugar.  

As a sugar alcohol in food production, maltitol is most commonly made from the hydrogenation of maltose found in corn, wheat, and potatoes.² Its flavor is remarkably similar to sugar, with about 75 to 90 percent of the sweetness as sucrose. This makes it a favorite choice for those looking to satisfy their sweet tooth without the added calories and negative health impacts of traditional sugar, including inflammation, high blood sugar, and fatigue. But what exactly makes maltitol stand out? 

Benefits of Maltitol vs Sugar

Maltitol offers several benefits, making it an attractive alternative to reducing sugar intake without sacrificing sweetness. Here’s a closer look at how maltitol stacks up against sugar:

• Healthier for Your Teeth: Unlike sugar, maltitol doesn't contribute to tooth decay, making it a mouth-friendly alternative. Some studies have even found that chewing gum sweetened with maltitol may help reduce bacteria in the mouth, slowing down the formation of dental biofilms that lead to dental plaque build-up.³
• Good for Weight Management: Maltitol has half the calories of sugar. Instead of four calories per gram of sugar, maltitol has just 2.4 calories per gram.² The reduction in calories, along with the sweet and satisfying taste, may help you eat fewer calories without feeling deprived of your favorite foods. 
• Blood Sugar Friendly: Maltitol has a lower glycemic index than regular sugar, which means it has a smaller impact on blood sugar levels. While maltitol is considered a low glycemic option with a glycemic index of 35, it’s higher than other sugar alcohols, which have glycemic indexes of 13 or less.⁴
• Versatility in Cooking and Baking: Maltitol is useful in low-carb and sugar-free recipes without significantly changing texture or taste. It can often be used as a 1:1 ratio substitute.

<div class="pro-tip"><strong>Learn More: </strong><a href=what-to-do-after-eating-too-much-sugar>What to Do After Eating Too Much Sugar? 6 Tips</a>.</div>

Side Effects of Maltitol

Using maltitol instead of sugar may sound like an obvious choice, but this sugar alcohol has a few potential side effects. Thanks to how maltitol is digested, some people may experience some uncomfortable side effects from using it. 

The Food and Drug Administration (FDA) classifies maltitol and other sugar alcohol as a generally recognized as safe (GRAS) ingredient, and studies have found that most adults can tolerate up to 40 grams of maltitol per day without negative side effects.² In comparison, children can usually tolerate up to 15 grams per day. However, if you have a sensitive digestive system, you may experience side effects from eating even less. 

Here's what you need to know about the possible side effects of maltitol.

• Gastrointestinal Problems: While some sugars from maltitol are absorbed, the rest head to the large intestine, where they ferment. At high doses, this can lead to gas, cramping, bloating, and flatulence.⁴ People with more sensitive GI systems may experience these symptoms at much lower doses. 
• Laxative Effect: In larger amounts, maltitol has a laxative effect, which can cause diarrhea. This is often seen in single doses of 20 grams or more or total daily doses of 30 to 50 grams. Some countries like Canada, New Zealand, Mexico, and Norway have historically mandated a warning label stating “excessive consumption may have a laxative effect” on food containing more than 10 grams of maltitol.⁵
• Blood Sugar Spikes: Although maltitol has a lower glycemic index than sugar, it can still cause blood sugar spikes in certain individuals, particularly those with diabetes or insulin sensitivity.

6 Sweetener Alternatives to Maltitol

Given the potential gastrointestinal side effects and its impact on blood sugar, a sugar alternative other than maltitol may be a better fit.  Each sweetener alternative has unique properties, benefits, and potential downfalls, so you can choose the one that best suits your needs and preferences. Here are some popular alternatives to maltitol:

• Erythritol: A sugar alcohol like maltitol, erythritol has almost no calories and is a commonly used sugar substitute that doesn’t raise blood sugar levels. It also doesn’t cause digestive issues for most people, as almost all of it is absorbed instead of fermenting in the gut, like maltitol.⁶
• Sucralose: An artificial sweetener 600 times sweeter than sugar, sucralose is calorie-free, but some research has found that it can release toxic compounds when heated over 250°F.⁷
• Agave: A natural sweetener derived from the agave plant, agave syrup has a lower glycemic index than sugar but is higher in fructose and still raises your blood sugar, so it should be used sparingly.
• Stevia: Extracted from the leaves of the Stevia plant, this natural sweetener is calorie-free and 150 to 450 times sweeter than sugar, making it a popular choice for those looking to reduce their calorie intake.⁸ Stevia may even have beneficial effects on blood pressure and gut health. 
• Monk Fruit: This natural sweetener comes from the fruit of the monk fruit tree. It’s calorie-free and 250 times sweeter than table sugar, offering a good alternative for those managing blood sugar levels.⁹ It gets its sweetness from compounds known as mogrosides, which the body doesn’t recognize as sugar and produces no insulin response. 
• Allulose: Like monk fruit, allulose is a sugar found in small quantities in some fruits. Allulose has about 90% fewer calories than sugar and doesn’t raise blood sugar or insulin levels. It has a taste and texture similar to sugar, making it a versatile alternative. And if you’re hoping to regulate your blood glucose levels, new research has found that allulose may help lower your blood sugar response after eating carbohydrates.¹⁰ 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Managing your blood sugar is an important part of overall health, especially when it comes to managing diabetes or weight loss. Choosing the right methods and medications can make a significant difference in your journey.  With Signos’ expert advice, you’ll have the support you need to meet your health goals. 

Signos blog can help you learn how to effectively understand and manage your blood sugar levels and reach your health and weight goals. Learn more about how Signos can improve your health and the role glucose levels play on Signos’ blog. Then, take a free, quick quiz to see if Signos is right for you.
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<div class="pro-tip"><strong>Also Read: </strong><a href=sugar-substitutes-and-artificial-sweeteners-part-2>Monk Fruit and Allulose: Natural Sugar Substitutes</a>.</div>