What is Maltitol?
As a sugar alcohol, or polyol, maltitol is a type of carbohydrate that's derived from natural sources such as starches from corn and wheat. It is commercially produced by hydrogenating maltose to be used as a low-calorie sweetener and bulking agent in many processed foods. Found in candies, chocolates, baked goods, and chewing gum, maltitol provides a clean, sweet taste with roughly 75–90% of the sweetness of table sugar (sucrose). Its ability to provide sweetness and texture with fewer calories makes it a popular ingredient in "sugar-free" products aimed at consumers managing weight or diabetes.
How Maltitol Carbs Differ from Regular Carbs
Maltitol's carbohydrate impact is unique because it is not completely digested and absorbed in the small intestine like sucrose.
Absorption: A significant portion of ingested maltitol passes into the large intestine, where it is fermented by gut bacteria. This incomplete absorption is the primary reason why it provides fewer calories per gram than regular sugar, which is fully absorbed.
Caloric Value: Maltitol provides approximately 2 to 3 kilocalories per gram, whereas sucrose provides about 4 kilocalories per gram. This calorie reduction is appealing for those aiming to decrease their overall energy intake.
Glycemic Index (GI): Maltitol has a lower glycemic index than regular sugar, meaning it causes a slower and smaller rise in blood glucose and insulin levels. The GI for maltitol powder is around 35, while maltitol syrup can be as high as 52, which is closer to table sugar's GI of around 60–65. For reference, other sugar alcohols like erythritol have a GI of zero.
Calculating Net Carbs with Maltitol
For many low-carb diets, the concept of "net carbs" is crucial. The formula for net carbs is typically: Total Carbs – Fiber – Sugar Alcohols. However, because maltitol is partially absorbed, simply subtracting the total sugar alcohol content from the total carbs can be misleading.
Counting for Maltitol: A more accurate method for counting net carbs with maltitol is to subtract only half of the maltitol content. For example, if a product has 20 grams of total carbs, with 10 grams coming from maltitol, you would subtract 5 grams (half of the sugar alcohols). The product would therefore have 15 grams of net carbs (20 - 5 = 15).
Impact on Diets: This partial carbohydrate absorption is why maltitol is less ideal for a strict ketogenic diet than zero-carb sweeteners like erythritol. For keto dieters, consuming too much maltitol can potentially disrupt ketosis due to its effect on blood sugar.
Comparison of Sweeteners: Maltitol vs. Other Carbs and Sugar Alcohols
This table highlights the key differences between maltitol and other common sweetening agents, providing a clearer picture of its carbohydrate impact.
| Feature | Maltitol | Sugar (Sucrose) | Erythritol | Xylitol |
|---|---|---|---|---|
| Classification | Sugar Alcohol (Polyol) | Sugar | Sugar Alcohol (Polyol) | Sugar Alcohol (Polyol) |
| Carbohydrate Content | Yes | Yes | No (Zero) | Yes |
| Partial Absorption | Yes, about 5-80% absorbed | No (Fully Absorbed) | No (Largely Excreted) | Yes |
| Calories per gram | 2–3 | 4 | 0.24 | 2.4 |
| Glycemic Index (GI) | 35 (powder), up to 52 (syrup) | 65 | 0 | 13 |
| Digestive Side Effects | Can cause gas, bloating, diarrhea with excessive intake (>30-40g) | Generally well-tolerated in moderate amounts | Generally well-tolerated, less issues than other polyols | Can cause digestive issues in high doses |
Other Health and Functional Considerations
- Dental Health: Maltitol is not fermented by oral bacteria, which means it does not contribute to tooth decay like sugar.
- Culinary Use: Maltitol has properties similar to sucrose, making it a suitable sugar replacement in baking and confectionery. It provides bulk, texture, and moisture retention, and unlike sugar, it does not caramelize or participate in Maillard reactions.
- Outbound Link for Further Reading: For more technical details on maltitol's metabolism and applications, the review in the International Journal of Environmental Research and Public Health offers a comprehensive look at the science behind this sweetener.
Conclusion
In summary, the answer to "does maltitol contain carbs?" is a definitive yes, as it is a type of carbohydrate known as a sugar alcohol. However, its carbohydrate impact is distinct from that of regular sugar. Due to incomplete digestion and a lower glycemic index, it offers a reduced caloric load and a more moderate effect on blood sugar. When considering maltitol for a low-carb diet like keto, it is essential to account for its partial carbohydrate absorption by using an adjusted net carb calculation. While beneficial for dental health and as a baking ingredient, excessive consumption can lead to gastrointestinal discomfort. Always read food labels carefully and use moderation to reap its benefits without the drawbacks.
Resources
- Saraiva, A., et al. (2020). Maltitol: Analytical Determination Methods, Applications in the Food Industry, Metabolism and Health Impacts. International Journal of Environmental Research and Public Health, 17(14), 5227. https://www.mdpi.com/1660-4601/17/14/5227
