Maltitol on the Keto Diet: Is It a Keto-Friendly Sweetener?

You may want to try maltitol on the keto diet, but you don’t know if taking it is a good keto option that might help you reduce your carbohydrate intake or not.

Some people have a hard time restricting the sugars on the keto diet because it’s inherently a low-carb, high-fat diet. But don’t worry, there are many keto-friendly sugar alternatives out there.

Is maltitol keto? In this article, you will discover all the information related to maltitol on the keto diet, and we will talk about the most important details that will include the most frequently asked questions on this topic:

1. What Is Maltitol?
2. Is Maltitol Keto-Friendly Or not?
3. What Are The Potential Benefits and Risks of Maltitol?
4. Finally, What Are The Alternatives to Maltitol on Keto?

What is Maltitol?

Maltitol is an alcoholic sugar (polyol) that is obtained from cornstarch as a sugar substitute. Its sweetness is 75-90% that of sucrose (table sugar).

Maltitol is found naturally in some vegetables, fruits, etc., but in small quantities.

* Remember, Maltitol is considered a carbohydrate. Why?

Maltitol can be made by adding hydrogen to maltose, which is a sugar found in starches like corn, wheat and potatoes. But in processed foods and drinks, it is often obtained from cornstarch.

Maltitol is commonly used as a low-calorie sweetener as toothpaste, sugar-free hard candy, chewing gum, chocolate, pastry, and ice cream, as well as in the pharmaceutical and other industries.

* You can find maltitol in both syrup and powder form.

What foods contain maltitol?

  • Sugar-free candies
  • Chewing gum
  • Chocolate
  • Sugar-free chocolate
  • Baked goods
  • Energy bars

How does the keto diet work

The keto diet turns protein and fats stored in the body into energy, and this is done by restricting carbohydrate consumption to less than 50 grams of a day.

After days of restricting carbohydrates, the body begins to deplete the energy it normally gets from carbohydrates (blood sugar).

But in this case, the body will start to compensate for this deficiency by converting accumulated fats and proteins into energy, which leads to faster weight loss. (This process is called ketosis.)

Is Maltitol Keto Friendly?

Always remember, before you know whether maltitol is keto-friendly or not, you should choose keto sweeteners that have carb-free and low-calorie options.

* The Glycemic Index measures the amount of sugar in the blood (glucose) after digesting food containing carbs.

* Foods are ranked based on their comparison to reference foods – either sugar or white bread. Whereas, foods with a high glycemic index raise blood glucose more than a food with a medium or low percentage.

Sweetener  Glycemic index (GI)
Maltitol 52 for maltitol syrup
35 for maltitol powder
Sucrose (white table sugar) 60

* If you are using maltitol on a keto diet. Keep in mind that this is not good and it is best to avoid it. Why? – maltitol keto

* Maltitol is not a keto-friendly sweetener, as it can lead to high blood sugar levels. Hence, it will likely hinder your progress if you are on the keto diet for weight loss. Because it can get you out of the state of ketosis, which you have been working so hard all the time to get to.

* The above table also shows that there is no significant difference between the glycemic index of maltitol and sucrose.

Maltitol Keto – Are there any benefits and risks of using maltitol?

* Pros – maltitol keto

1. The glycemic index of maltitol is low compared to regular sugar: It can be said that this sweetener may be suitable for diabetics, as it reduces the level of insulin response after consuming it compared to sucrose.

Note: But diabetics should pay careful attention as it may affect blood sugar levels.

2. Low calories: Keep in mind that maltitol is not quite as sweet as sugar, but it is still a better alternative to regular sugar because it contains fewer calories. For this reason, it may help you lose weight.

3. A good choice for dental health: In fact, Maltitol is used to make toothpaste, mouthwash, and gum products. Some research indicates that chewing gum with maltitol may support dental health by reducing gingivitis and bacterial growth.

* Cons – maltitol keto

So before using maltitol on the keto diet, these side effects must be considered.

* If you take maltitol in large amounts, you may experience some side effects such as intestinal gas, cramping and diarrhoea.

* We recommend if you use low-carb sweeteners to support weight loss or regulate blood sugar levels, you should be extra careful about consuming them.

What are the alternatives to Maltitol on Keto?

There are many sugar substitutes that you can use while on the keto diet, but the sugar alcohols that are low in carbohydrates are the most effective and are the keto-friendly sweeteners you can eat.

* Here are some alternatives to maltitol on keto: 

  1. Liquid Stevia
  2. Allulose
  3. Monk Fruit
  4. Sucralose
  5. Erythritol
  6. Aspartame

* Finally – maltitol keto

Maltitol is an alcoholic sugar that is commonly used because it is low in calories and does not significantly affect blood sugar levels compared to regular sugar. 

In fact, Maltitol is not recommended for use on a keto diet. Because it is not a keto-friendly sweetener, if you choose to use it, it is best to add it to your meals on your own and eat it in moderation to avoid the negative effects mentioned above.

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