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We first came across maltitol, an artificial sweetener, when we tried out Betty Crocker’s sugar-free cake mixes. While doing the baking, eating, and reviewing, we had to do some research to find out exactly what maltitol was, whether it would have any impact on taste, if it had side effects, and, most importantly, its benefits for diabetics.
Here’s what we learned:
What is maltitol?
In the world of artificial sweeteners, maltitol falls under the ‘sugar alcohol’ (polyol) category.
Let’s do a brief bit of chemistry:
- Maltitol is produced by the dehydrogenation of maltose
- Its chemical formula is C12H24O11 .(a molecule of glucose (C6H12O6) bonded with a molecule of sorbitol – another sugar alcohol)
- Maltitol’s real, chemistry name is 4-O-α-glucopyranosyl-D-sorbitol
Despite being a product of maltose, maltitol is a good alternative to sucrose, a disaccharide composed of a molecule of glucose and fructose. The white sugar you find in the shops, in packets on your table at a cafe, or in the sugar cubes you munch is composed of sucrose. It’s made from the sugar cane plant.
If you’re not diabetic, you’ll probably eat sucrose on the daily. If you are diabetic and aren’t opposed to artificial sweeteners, maltitol is a great substitute for white sugar on a gram for gram basis. If you are opposed to artificial sweeteners, then head over to our guide on whole food sugar alternatives.
Maltitol and diabetes
So, if maltitol comes from maltose and is made with a molecule of glucose, how is it diabetic-friendly?
Well, maltitol isn’t fully digested in the small intestine. As such, maltitol passes into the large intestine where it is then fermented by colonic flora. This partial digestion and slow fermentation in the colon results in a lower rise in blood sugar and insulin levels.
Of course, you’re not going to be eating maltitol on its own by the spoonful: in baking, you’ll combine it with flour, fat, eggs; in tea, you’ll also be consuming milk. While on its own, maltitol is diabetic-friendly, you’ll still need to account for the ingredients you’re eating it with when calculating the insulin you’ll need.
In terms of glycemic index, in powder form, maltitol has a GI of 35. As a syrup, it has a glycemic index of 52. White sugar, on the other hand, has a high GI of 100. As published by Diabetes UK, a glycemic index of less than 55 is considered low and 100… well, that’s top of the scale.
Given its low GI, products containing maltitol are allowed to be labelled as ‘sugar-free’ or ‘no added sugar’.
As we discovered after baking the Betty Crocker Sugar-Free Chocolate Cake, maltitol tastes cold – sugar alcohols produce a cooling sensation on the tongue. It wasn’t as pronounced in the Sugar-Free Vanilla Betty Crocker, but is was there. Eating room temperature cake that tastes cold takes some getting used to, but once you’ve had a few slices, it loses its shock.
Side effects and benefits of maltitol
The word ‘artificial’ sets some people’s alarm bells ringing. Is maltitol safe? Are there any side effects? Is it healthy?
In this section, we look at both the problems and side effects of maltitol, as well as the benefits.
Side effects of maltitol
- As maltitol is fermented in the large intestine, it can cause gases to build up. A build up of gases means flatulence, bloating, and stomach pain
- Excessive consumption can lead to diarrhoea as maltitol has a laxative effect. Don’t worry too much, though, you’ll need to consume more than 50g of polyols (sugar alcohols) in a day for any drippy bum effects
Benefits of maltitol
- As we’ve already said, maltitol causes a rise in blood sugar than sugar
- It’s low calorie at 2.1-2.4kcal per gram, because, as we’ve mentioned, maltitol is only partially absorbed in the small intestine
- Maltitol doesn’t lead to tooth decay or damage, like sugar does
Where can you buy Maltitol?
As always, you can find it on Amazon. Puresweet is available on Amazon for £8.99 a kilo, or you can buy it direct from Puresweet from the same price.
We’ve never tried it, so can’t comment on its quality. But, if you search for maltitol, most results link to health stores, so choose one local to you.
