Malitol And Keto: A Bad Combination?

Maltitol is a sugar alcohol commonly used as a sweetener in sugar-free and low-carb products. It is made from glucose and sorbitol and is about 70-90% as sweet as sugar. While it is often marketed as a keto-friendly alternative to sugar, there is significant debate within the keto community about its compatibility with a keto diet.

Maltitol increases blood glucose levels

Maltitol is a sugar alcohol or polylol. Sugar alcohols are carbohydrates that partially resemble sugar and alcohol, but the human body cannot absorb them, making them low-calorie and low-carb. While most sugar alcohols are zero-carb and zero-calorie, maltitol increases blood sugar levels.

Maltitol is a disaccharide (a compound made of two single, simple sugars) made from glucose and sorbitol. It is commonly used as a sweetener in sugar-free foods. It is roughly 70-90% as sweet as sugar and contains about 2.1 calories per gram, as compared to table sugar, which has 4 calories per gram.

Maltitol has a glycemic index of 52, as compared to sucrose (table sugar) which has a GI of 60. This means that it is partially broken down into glucose, causing blood sugar to elevate, and triggering an insulin response. Consuming these products can cause you to inaccurately count net carbs (which can lead to you getting kicked out of ketosis).

After being consumed, maltitol is broken down in the intestines back into sorbitol and glucose. The glucose is completely absorbed, whereas the sorbitol (another sugar alcohol) is only partially absorbed. Any remaining maltitol that has not been broken down is fermented by bacteria in the large intestine.

Because maltitol is partially digested, you cannot completely subtract it from your total carbs. However, many people make the mistake of subtracting this sugar alcohol completely from the total carb count, as it is listed as sugar alcohol on the back of the nutrition panel. This equation only works when the sugar alcohol is completely digested, rather than partially digested.

To test the effects of maltitol on blood glucose levels, Matt and Megha, of KetoConnect, tested the sweetener for themselves using a blood glucose meter. After eating 50 grams of maltitol syrup, their blood sugar levels went up 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.

Maltitol is a sugar alcohol

Maltitol is a disaccharide (a compound made of two single, simple sugars) made from glucose and sorbitol. It is commonly used as a sweetener in sugar-free and low-calorie foods and medications. It is roughly 70-90% as sweet as sugar and contains about 2.1 to 3 calories per gram, compared to table sugar, which has 4 calories per gram.

Maltitol is considered a safe alternative to sugar, but it is still a carbohydrate and can affect blood glucose levels and weight management efforts. It has a glycemic index of 52, compared to sucrose (table sugar) which has a GI of 60. This means it can cause a slower rise in blood sugar and insulin levels, which is beneficial for people with diabetes. However, it is important to note that maltitol is not completely digested, and it can still impact blood glucose levels.

Maltitol is available in granular, powdered, and liquid syrup forms. It is commonly used in sugar-free products such as candy, baked goods, and nutrition bars. It is also used in dental hygiene products like chewing gum and in medicines as an excipient and plasticizer in gelatin capsules.

Maltitol is not keto-friendly

Maltitol is a sugar alcohol or polyalcohol, a type of carbohydrate that is neither sugar nor alcohol. It is made by reducing maltose, a compound made of two single, simple sugars: glucose and sorbitol. While sugar alcohols are found naturally in some fruits and vegetables, maltitol is typically manufactured. It is commonly used as a sweetener in sugar-free and low-carb products, such as candy and nutrition bars, as it is only about 70-90% as sweet as sugar and has fewer calories.

However, maltitol is not keto-friendly because it can affect your blood sugar levels and kick you out of ketosis. Maltitol has a glycemic index of 35-52, which is still higher than most other sugar alcohols and all artificial sweeteners. This means it can cause your blood sugar to spike, affecting your insulin response. In fact, one test showed that after consuming 50 grams of maltitol syrup, blood sugar levels increased by 40 points in just 30 minutes.

Additionally, maltitol is high in net carbs, with 5.3 grams of net carbs per 10-gram serving. To stay in ketosis, it is recommended to limit your net carb consumption to 20-30 grams per day.

Maltitol may also cause gastrointestinal issues such as bloating, gas, stomach pain, cramping, and diarrhea, even in small doses. This is because it draws water from your gastrointestinal tract.

As an alternative to maltitol, you can use non-glycemic and non-caloric sweeteners such as stevia, monk fruit, and erythritol, which have little to no effect on blood glucose levels.

Maltitol has a high glycemic index

Maltitol is a sugar alcohol or polylol. Sugar alcohols are carbohydrates that partially resemble sugar and alcohol, but the human body cannot absorb them, making them low-calorie and low-carb. While sugar alcohols are naturally found in many fruits and vegetables, maltitol is typically manufactured.

Maltitol has a glycemic index of 52, which is much lower than that of regular table sugar, which has a glycemic index of 65. However, compared to other sugar substitutes like erythritol, which has a glycemic index of 0, maltitol's glycemic index is considered high. The glycemic index is a ranking system for carbohydrates and their effect on blood glucose levels.

Maltitol is commonly used as a sweetener in sugar-free and "keto-friendly" foods and is roughly 70-90% as sweet as sugar. It contains about 2.1 calories per gram, compared to table sugar, which has 4 calories per gram. It is often used in baked goods, candy, and other sweetened items to reduce the total caloric and carbohydrate levels.

Despite having a lower glycemic index than table sugar, maltitol can still affect blood glucose levels. After consuming maltitol, individuals' blood sugar levels increased by 40 points in just 30 minutes. This shows that maltitol can significantly impact blood sugar and is not ideal for a keto, low-carb, or diabetic-friendly diet.

In summary, while maltitol has a lower glycemic index than table sugar, it still has a high glycemic index compared to other sugar substitutes. Its ability to impact blood sugar levels means it should be consumed with caution, especially by those on a keto or diabetic-friendly diet.

Maltitol is linked to chronic diseases

Maltitol is a sugar alcohol, which is a type of sweetener commonly used in sugar-free and low-calorie products. It is popular among people on the keto diet because it is not completely absorbed by the body and has a low glycemic index, which means it does not cause a rapid spike in blood sugar levels. However, maltitol is only partially digested and absorbed. It is broken down into sorbitol and glucose in the intestines, and the glucose is completely absorbed while the sorbitol is only partially absorbed. This means that maltitol does still cause an increase in blood sugar levels, which can be dangerous for people with diabetes or insulin resistance.

Moreover, maltitol has been linked to gastrointestinal issues such as bloating, gas, stomach pain, cramping, and diarrhea. This is because it is not completely absorbed during digestion and is instead fermented by bacteria in the large intestine, which can cause these unpleasant gastro symptoms. These side effects can be particularly dangerous for people with irritable bowel syndrome (IBS) and can trigger severe abdominal pain, diarrhea, bloating, or constipation.

Additionally, while maltitol has fewer calories than sugar, it can still lead to weight gain if overconsumed. People often overeat maltitol-containing foods because they are labeled as "low-calorie" or "no sugar added." It is important to remember that these products still contain calories, and overeating can lead to weight gain.

Furthermore, there is a lack of research on the long-term effects of maltitol consumption. While it may be useful for people with diabetes or on a low-carb diet in the short term, the lack of long-term studies means that we don't know the full impact of maltitol on the body.

In conclusion, while maltitol may be useful for people on the keto diet in the short term, it is linked to several chronic diseases and conditions, especially in vulnerable individuals. It can cause gastrointestinal issues, weight gain, and an increase in blood sugar levels, which can be dangerous for people with diabetes or insulin resistance. Therefore, it is important to consume maltitol in moderation and be aware of its potential side effects.

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