Maltitol: Just Say No?

[Guest guest]

Maltitol: Just Say No

by Dolson, www.about.com

Why Maltitol is Often More Trouble Than It's Worth

Once in awhile someone will ask why their low carb diet isn't

working as they think it should be. One of the first questions I ask

is whether they are eating products with a lot of sugar alcohols

such as maltitol. Although it doesn't have the same impact on every

individual, this one ingredient has been known to stall many a well-

intentioned dieter. Here's why.

What is Maltitol?

Maltitol is a sugar alcohol, an ingredient commonly used in low carb

or " sugar-free " products such as candy and nutrition bars. It is

used so much because of its similarity to sugar in terms of taste,

mouthfeel, and interaction with other ingredients. Products which

use maltitol and other sugar alcohols as sweeteners can be

called " sugar-free " . Although claims are often made that maltitol

has little impact on blood sugar, this turns out not to be the case.

Maltitol Has Carbs

Maltitol is a carbohydrate. Although our bodies do not absorb all

the calories in maltitol, this substance does provide us with 2-3

calories per gram, compared to the 4 calories per gram of sugar.

(For what its worth I have noticed that the claim of 2 calories per

gram usually comes from literature provided by the manufacturer or

the low calorie food industry whereas other analyses tend to be

closer to 3 calories.) Since maltitol is a carbohydrate, and since

it provides calories, you would expect it to impact blood glucose.

You would be correct.

Maltitol Has a Relatively High Glycemic Index

In particular, maltitol syrup has a glycemic index of 52, which

approaches that of table sugar at 60. The powdered form has a

glycemic index of 36, which is still higher than most other sugar

alcohols and all artificial sweeteners.

Maltitol is Not as Sweet As Sugar

Estimates run from 75-90% of the sweetness of sugar – again, the

information provided by industry groups tends to give the 90%

figure, while other sources say 75%. So, if maltitol has ¾ of the

sweetness of sugar, ¾ the calories of sugar, and ¾ the glycemic

index of sugar, it isn't a far leap to the conclusion that you need

¼ more maltitol to get the same effect of sugar –which will give you

close to the same effect in most other ways (except for dental

cavities). You are basically getting very expensive sugar. And…a

bonus:

Maltitol can Cause Intestinal Discomfort

Usually this takes the form of intestinal gas and cramping, but some

people may find themselves with diarrhea. If you decide to eat

products with maltitol, you'd be wise to start with a small amount

and judge the reaction - as well whether you'll be in a crowded room

a few hours later!

Alternatives to Maltitol

The best alternatives to products with maltitol are usually made

with erythritol, often in combination with artificial sweeteners

such as sucralose (Splenda).