Is Maltitol Keto?

Keto products make life easier when you’re craving something sweet, but what happens when they’re sweetened with Maltitol? Let’s dive into what Maltitol is, its impact on your keto diet, and better alternatives.

What is Maltitol?

KetoConnect verdict: We give Maltitol a keto-friendly rating of ⭐⭐ (out of 5)

Maltitol is a sugar alcohol, also known as a polyol. Sugar alcohols are carbohydrates that partially resemble sugar and alcohol, but the human body cannot fully absorb them, making them low-calorie and low-carb. These sugar alcohols naturally occur in fruits and vegetables but are also commercially produced from starches and sugars.

Common Keto Sugar Alcohols:

• Erythritol
• Sorbitol
• Xylitol
• Isomalt

Since Maltitol is 90% as sweet as regular table sugar, it’s commonly used in “Sugar-Free” candy and baking. However, there are various reasons to avoid this deceiving diet food, especially if you’re on a keto diet.

Is Maltitol Keto?

When choosing keto sweeteners, look for zero-carb options that are low in calories and have a low Glycemic Index Score (GI score).

The Glycemic Index ranks carbohydrates based on their effect on blood glucose levels:

• White bread: GI Score 75
• White table sugar: GI Score 65
• Maltitol Syrup: GI Score 52
• Maltitol Powder: GI score 35
• Erythritol: GI Score 0

The Glycemic Index isn’t the most accurate way to test how a food affects blood sugar levels on a keto diet, which is why Matt and Megha tested the sweetener themselves using a blood glucose meter.

Maltitol Increases Blood Glucose

After consuming 50 grams of maltitol syrup, Matt & Megha’s blood sugar levels rose by 40 points in just 30 minutes! These results show why this sugar alcohol is a major no-no on a keto, low-carb, or diabetic-friendly diet. Please note that this test should not be performed without supervision.

Laxative Effects:
Not only does this sweetener raise your blood sugar almost as much as table sugar, but it also has laxative effects. Consuming more than 40g of Maltitol can cause gas and diarrhea on keto.

Misleading Foods Containing Maltitol

Always read the labels of “sugar-free” or “keto-friendly” products to ensure they don’t contain Maltitol syrup, as it will hinder your keto diet. Manufacturers often advertise these products as low-carb, even though they increase blood glucose.

Common Products Containing Maltitol:

• Russell Stover Candy and Chocolate
• ONE Protein Bar
• Pure Protein Bars
• Atkins Bars
• ThinkThin Bars

The Best Keto-Friendly Sweeteners

Luckily, there are plenty of keto-friendly sweeteners that are truly zero-carb, zero-calorie, and have little to no effect on blood glucose levels.

Top Keto-Friendly Sweeteners:

• Liquid Stevia (Natural Sweetener)
• Monk Fruit (Natural Sweetener)
• Allulose (Rare Sugar)
• Erythritol (Sugar Alcohol)
• Sucralose (Artificial Sweetener)
• Aspartame (Artificial Sweetener)

Summary

Maltitol is NOT safe for the keto diet, even in moderate amounts. It is not as ideal as other sugar alcohols. You should be careful with packaged foods that contain Maltitol, as these may have other hidden carbs.

The Bottom Line:

• Maltitol is a sugar alcohol that increases blood sugar almost as much as regular table sugar and should be avoided on a keto diet.
• While most sugar alcohols are zero-carb, zero-calorie, Maltitol increases blood sugar levels.
• Matt and Megha tested their blood glucose after eating Maltitol, and it spiked 40 points in just half an hour.
• Maltitol may cause diarrhea and gas since it is a laxative.
• Many manufacturers use it as a sweetener and claim their products are low-carb, which is misleading.

There are plenty of natural keto sweeteners you can use instead that won’t hinder your weight loss results. Stick to options like stevia, monk fruit, allulose, and erythritol to keep your sweet tooth satisfied without compromising your keto goals.

Have you ever tried Maltitol in your keto journey? Share your experiences in the comments below, and let us know which sweeteners you prefer for your keto recipes! And for more keto-friendly tips and recipes, check out our comprehensive guides and make the most out of your ketogenic lifestyle. Happy keto-ing!