Basic knowledge of maltitol
Maltitol is a carbohydrate called a sugar alcohol or polyol, which is a water-soluble compound that occurs naturally in many fruits and vegetables. Maltitol is made from starch rich in maltose, a disaccharide composed of two glucose molecules. It is used in foods such as baked goods, chewing gum, sugar-free chocolate, chocolate coatings, hard candies and ice cream to provide a rich, sweet and creamy texture.
Safety of maltitol
The safety of maltitol has been reviewed and confirmed by health authorities around the world, including the World Health Organization, the European Union, Australia, Canada and other countries. The U.S. Food and Drug Administration (FDA) has also declared maltitol and maltitol syrup eligible for use.
Pay attention to the place
Maltitol is considered a safe alternative to sugar, but diabetics should remember that it is a carbohydrate. This means it still has a glycemic index. While not as high as sugar, it still has an impact on blood sugar. It's important to note that your body doesn't absorb as much sugar alcohol as sugar. Compared to sucrose and glucose, maltitol is not completely digested, resulting in a slower rise in blood sugar and insulin levels. Therefore, it can still be used as an effective alternative for diabetics. Just monitor intake and read labels.
While the safety of maltitol (and other sugar alcohols) is well-documented, some sugar alcohols (such as mannitol and sorbitol) can cause gastrointestinal discomfort, including gas, bloating, and diarrhea if consumed in excess. Therefore, packaged foods containing mannitol or sorbitol must carry a warning on their labels about potential laxative effects. Maltitol has been shown to be well tolerated at commonly used doses and does not require warnings on products containing it. There are no other significant health concerns with using maltitol or other sugar alcohols.
Maltitol and health
Maltitol gives you a sweetness close to sugar, but with fewer calories. Therefore it helps in weight loss. It has no unpleasant taste. This can help you stick to a low-calorie diet if you want to lose weight or manage diabetes. Maltitol and other sugar alcohols also do not cause cavities or tooth decay the way sugar and other sweeteners do.
Oral health
Sugar alcohols have been shown to benefit oral health in a variety of ways. When we eat foods containing maltitol, the bacteria in our mouth begin to metabolize it, although this process is incomplete because we lack the necessary enzymes. Therefore, oral bacteria produce much less acid (10-30% less) than sugar. Therefore, maltitol is considered non-cariogenic (i.e., "tooth-friendly") because the acids produced by maltitol metabolism do not cause enamel erosion or cavity formation.
The act of chewing also protects teeth from cavity-causing bacteria by promoting saliva flow. This increased salivation and other non-cariogenic properties (e.g., sweet and cooling taste) are why sugar alcohols such as maltitol, mannitol, sorbitol, and xylitol are used in sugar-free chewing gum. Because of these properties, the FDA recognizes maltitol and other sugar alcohols as beneficial to oral health.
Blood sugar
Like other sugar alcohols (except erythritol), maltitol contains calories in the form of carbohydrates. Maltitol is slowly and incompletely metabolized in the small intestine to equal amounts of glucose and sorbitol. Glucose is easily absorbed in the small intestine, and sorbitol continues into the large intestine, where it is fermented by microorganisms in the gut. Therefore, the consumption of maltitol (compared to the same amount of sugar) requires less insulin secretion, which helps keep blood sugar levels lower.
Recommended intake
Maltitol is not an important part of a balanced diet. Because sorbitol is the result of the digestion of maltitol, consuming too much maltitol at one time may cause gastrointestinal upset. But these effects may not be the same for everyone. Consumption of foods containing 30 g of maltitol was well tolerated by most people, with mild gastrointestinal effects observed at 40 g of maltitol. Consuming large amounts of maltitol may have a laxative effect.
For those following the low fermentable oligosaccharide disaccharide monosaccharides and polyols (FODMAP) diet, since maltitol is a polyol, food sources of maltitol need to be monitored.
Maltitol alternatives
Maltitol and sugar alcohols are commonly used as ingredients. They are usually not used alone. So if you're experiencing bloating and stomach aches due to maltitol, there are some simple alternatives you can use in your cooking and baking. These alternatives can still help when you need to limit your sugar intake to lose weight or have diabetes.
Stevia
Stevia is considered an emerging sweetener because it is a combination of other types of sweeteners. Stevia plants grow in South America. It is 200 to 300 times sweeter than sugar and contains no calories. Compared to sugar and other sweeteners, stevia does contain some nutrients, including:
- Potassium
- Zinc
- Magnesium
- Vitamin B3
The stevia plant is also a source of fiber and iron. Currently, the Food and Drug Administration (FDA) has approved only refined stevia.
Erythritol
This is also a sugar alcohol. However, unlike maltitol, it has no glycemic index and has fewer calories. It also doesn't usually cause stomach pain or bloating. Since it's still a sugar alcohol, it doesn't have the unpleasant taste of artificial sweeteners.
Agave and other natural sweeteners
Agave nectar is considered a natural sweetener, but it can still be processed to some extent. It is one of the highest sources of refined fructose—not just table sugar. Table sugar contains about 50% refined fructose. Refined fructose consumption is associated with:
- Obesity
- Fatty liver
- Diabetes
Honey, maple syrup, and molasses are also natural sweeteners. They all contain varying amounts of refined fructose. Most of them, including honey, are very similar to sugar, including their calorie content. They should be used primarily for their taste, not to save calories.
Artificial sweeteners
Artificial sweeteners are manufactured and are usually much sweeter than sugar. They are a very low- or no-calorie alternative to sugar, making them ideal for dieters. They also generally don't affect blood sugar levels, which makes them beneficial for people with diabetes. However, recent research suggests that these sweeteners have effects on gut bacteria that can indirectly affect insulin sensitivity and blood sugar levels over time. While some artificial sweeteners include warning labels indicating that they may negatively affect your health, most health agencies agree that there is not enough research to support this. They are FDA approved and safe for consumption.
Conclusion
Many people are trying to reduce their sugar intake due to reasons such as weight loss and diabetes. Maltitol and other sugar alcohols may be suitable substitutes. However, if you have diabetes, be sure to discuss consuming maltitol-containing foods with your healthcare provider and nutritionist. They will be able to determine if it is the best sugar substitute for you. They can also help you determine the optimal amount to help you avoid unpleasant side effects. It's best to know and read labels. Don't assume that when a product says sugar-free it means it's calorie-free. Depending on the type of sweetener used, it may still contain calories and a glycemic index, which can affect your weight loss goals or health conditions like diabetes.
