What is Sweetener 965 (Maltitol)?
Sweetener 965 is the European food additive code for maltitol, a type of sugar alcohol, or polyol. It is manufactured by hydrogenating maltose, a disaccharide derived from starches like corn or wheat. Maltitol is widely used as a sugar substitute in various food products, including chewing gum, chocolate, baked goods, and ice cream.
Maltitol offers several functional benefits for food manufacturers, such as providing sweetness without a noticeable aftertaste and delivering bulk and texture similar to sugar. From a nutritional standpoint, maltitol contains about half the calories of regular sugar, roughly 2.1 to 2.4 kcal per gram compared to sugar's 4 kcal per gram.
The Potential Risks and Side Effects
While maltitol is considered safe by regulatory bodies like the FDA when used moderately, potential health issues arise primarily from overconsumption.
Digestive Discomfort
Since maltitol is not fully absorbed by the small intestine, it travels to the large intestine where it is fermented by gut bacteria. This process can lead to various gastrointestinal symptoms, including:
- Bloating
- Excessive gas and flatulence
- Abdominal pain
- Diarrhea, especially at doses over 40 grams per day
Food products containing more than 10% polyols are required to carry a label stating, "Excessive consumption may have a laxative effect". Individuals with irritable bowel syndrome (IBS) or sensitive digestive systems are particularly susceptible to these effects and may need to limit or avoid maltitol.
Impact on Blood Sugar
Despite its lower glycemic index (GI) compared to sugar (maltitol GI range is 35-52 vs. sugar's GI of 65), maltitol can still cause a rise in blood glucose and insulin levels. This is a crucial consideration for people with diabetes or prediabetes, who should monitor their blood sugar and practice moderation when consuming products with maltitol. Some personal accounts suggest maltitol can cause blood sugar spikes almost comparable to sugar, so reading labels and portion control are essential.
Weight Management
Maltitol is not a calorie-free sweetener, so it can still contribute to weight gain if consumed in excess. Relying heavily on "sugar-free" products containing maltitol without overall dietary awareness could inadvertently lead to weight issues.
The Health Benefits of Maltitol
For those who tolerate it well and consume it in moderation, maltitol offers several upsides as a sugar substitute:
- Lower Calorie Content: With half the calories of sugar, it can help reduce overall calorie intake.
- Dental Health: Oral bacteria cannot metabolize maltitol, meaning it doesn't contribute to tooth decay or cavities.
- Low Glycemic Impact: It raises blood sugar levels more slowly and less intensely than sucrose, making it a viable sugar alternative for people managing diabetes.
- Versatile Use: It is heat-stable and functions well in cooking and baking, making it a useful ingredient for creating low-sugar versions of common treats.
Maltitol Compared to Other Sweeteners
Understanding maltitol's properties in relation to other common sweeteners is vital for making informed dietary choices. The table below compares maltitol to both sugar and erythritol, a popular keto-friendly sugar alcohol.
| Feature | Maltitol (E965) | Sugar (Sucrose) | Erythritol |
|---|---|---|---|
| Type | Sugar Alcohol (Polyol) | Carbohydrate | Sugar Alcohol (Polyol) |
| Calories per gram | ~2.1-2.4 kcal | 4 kcal | ~0 kcal |
| Glycemic Index | 35-52 | 65 | 0 |
| Sweetness | 70-90% of sugar | 100% | 60-70% of sugar |
| Digestive Impact | Can cause bloating, gas, and laxative effects in excess | No GI-specific effects, but contributes to overall sugar load | Generally well-tolerated, with minimal GI issues |
| Aftertaste | No lingering aftertaste | Standard sweet taste | Can have a cooling effect |
Conclusion: Moderation and Awareness are Key
So, is sweetener 965 bad for you? For the average person, consuming maltitol in moderation is not harmful, and it offers a useful, lower-calorie alternative to sugar. However, for individuals with sensitive digestion, IBS, or those closely managing their blood sugar, caution is warranted due to the potential for gastrointestinal distress and a non-zero glycemic impact.
The key is to be an informed consumer. Don't assume a "sugar-free" label means a product is without calories or completely safe for your specific health needs. Always read the ingredient list, practice moderation, and be aware of your body's tolerance for maltitol and other polyols. Diet vs. Disease provides a thorough review of maltitol's safety factors.
Ultimately, whether maltitol is "bad" depends on the dose and your individual physiology. For most, it is a safe component of a balanced diet when not overconsumed.
