Maltitol – Is it Keto?

Keto in small portion

Is Maltitolis Keto? Understand The Facts Behind Maltitol

No, Maltitol is not keto! It is a sugar alcohol made with extracts from fruits and vegetables. It is not 100% natural and most of its sweetness is obtained from Starch. Do not be fooled by its origin as it is not entirely as healthy as you think. It has half the sweetness that table sugar has, but it is not free from calories. Anyone familiar with ketosis knows that you need to keep and track your blood sugar levels; thereby, this product isn’t suitable.

Why is Maltitol NOT Keto? Why is it not good for people on Keto-diet?

Sugar alcohols are manufactured instead of being obtained naturally and used in that form. They are not quite as sweet as sugar and have half as many calories, but they are no better than sugar. Maltitol is a sugar alcohol with a glycaemic index between 35 to 40 GI. Because its Glycaemic Index is less than 55 GI, itis considered low-glycemic. However, It has a higher Glycaemic Index than other variants of sugar substitutes. This aspect of Maltitol increases blood sugar levels, which defeats the purpose of a keto diet.

Maltitol can be found in sweet treats, hard candies, baked goods, and many other consumer goods. It is not only used to bring sweetness to the food, but also to keep it moist and prevent it browning. Although it is considered a safe alternative of sugar, there are some precautions to be taken before consuming anything with Maltitol in it, especially if you are on a keto diet. This substance increases the blood sugar levels in the body and has negative impact on a person’s health.

It has carbs. Some people can remove the carbs from sugar alcohol, but it is always better to play the safe side when it comes to your health.

Interesting Facts to Know About Maltitol

  • Maltitol is a sugar alcohol, which is used as an alternative for sugar. It constitutes around 75% to 90% of the sweetness that sucrose, otherwise known as table sugar, has. Sugar alcohols are naturally extracted from specific fruits and vegetables. Maltitol is a disaccharide formed by hydrogenation of maltose, which is derived from starch.
  • The Glycaemic Index of Maltitol is around 35 to 45 GI, lower than sucrose, or table sugar, which accounts for 65 GI. It is considered as low-glycemic because its GI is lowered than 55. Although, there are sugar alcohol alternatives to Maltitol, which have way lower GI; like, Erythritol having 0 GI, and Xylitol having 13 GI.
  • Maltitol accounts for 2.1 calories/g and 60g net carb in 100 grams. This is a high number when compared to other substitutes of sugar, and because a keto diet requires very less consumption of carbs and sugar. Although, people can subtract carbs from sugar alcohol, however, there are sugar alternatives which are heathier and lower in carbs, why don’t choose they instead when you cook at home.

Benefits of Maltitol

Even if it may not have a significant nutritious value, Maltitol has its perks as well. It is not malnutrition and is healthier than sugar. This substance may not be the best substitute for sugar, but it certainly one of them.

  1. It is an alternative for sugar with lower carbs and calories compared to sugar.
  2. Maltitol does not cause tooth decay like sugar; it does not destroy the tooth enamel – but it is never too safe to consume large amounts of it.
  3. Many sugar alternatives like stevia have an aftertaste that can be unpleasant. But Maltitol does not have that aftertaste, being a little over marginally less sweet than sugar itself, this substance is almost as sweet as sugar.
  4. Several consumer products have Maltitol in it, but you can also make baked goods at home using this alternative for sugar.
  5. Maltitol can also be found in various medications, which prevail from being bitter.
  6. Other than being added as a sweetener to food items, maltitol, and other sugar alcohols like it, are used to keep the food moist and prevent it from browning.

Side Effects of Maltitol

Just like any other artificial sweetener, this sugar alcohol is associated with a few drawbacks; they are:

  • Some people have complaints about experiencing stomach pains and gas.
  • It can sometimes act as a laxative and cause diarrhea.

Healthier Substitutes of Maltitol

There are great substitutes for sugar besides Maltitols, which also contribute to nutritional value. They prove healthier than Maltitols and are more preferred among the keto community. Some of the best sugar substitutes that are keto-friendly include ErythritolStevia, and Monk Fruit. They are 100% natural and are extracted from plants and fruits. They are low in Glycaemic Index, carbs, calories and can provide as much sweetness as table sugar


Despite having certain health benefits, the perks of Maltitol or its sweetening brand, such as Maltitolis, are limited to few situations and persons. We wouldn’t recommend this sweetener for regular ketosis; therefore, consuming other substitutes is preferable. However, for everyone, the result may not be the same. Henceforth, it is better to avoid the potential risk of a health hazard, especially when you are on a strict Ketogenic diet.

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