麥芽糖醇是安全的糖替代品嗎?

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.

ice cream

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.

glycemic index

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.

Some sugar alcohols can cause gastrointestinal upset, including gas, bloating, and diarrhea.

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.

Related Products

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
無人機醫療配送:低空經濟下的香港新契機

無人機醫療配送:低空經濟下的香港新契機

  無人機醫療配送:低空經濟下的香港新契機 —— 從健康、醫療金融到商業模式的全球比較與啟示 在香港「低空經濟」監管沙盒下,無人機由數碼港跨海至長洲醫院,約 12 公里航線僅需 18–20 分鐘,相比傳統 45–65 分鐘大幅提速。本文聚焦醫療價值、醫療金融回報與商...
醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

  基層醫療 家庭醫學 健康政策 醫管局普通科門診改名「家庭醫學門診」:利與弊、國際比較與香港基層醫療的下一步 醫務衞生局宣佈由 2025 年 10 月 11 日起,將「普通科門診」與「家庭醫學專科門診」統一命名為「家庭醫學門診服務」,74 間普通科門診...
基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

什麼是基孔肯雅熱? 基孔肯雅熱(Chikungunya Fever)是一種由**基孔肯雅病毒(Chikungunya virus, CHIKV)**引起的急性傳染病,屬於 Togaviridae 家族 Alphavirus 屬。這種病毒最早於 1952 年在坦桑尼亞被發現,其名稱來自當地馬孔德...
登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱係乜嘢? 登革熱(Dengue fever)係一種由登革熱病毒(Dengue virus)引起嘅急性傳染病,主要經由伊蚊(Aedes mosquito)叮咬傳播,特別係白紋伊蚊(Aedes albopictus)同埃及伊蚊(Aedes aegypti)。呢啲蚊喺日間最活躍,因此唔似瘧疾嗰...
流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

近排有新聞報導,一名原本健康嘅中學生感染乙型流感(Influenza B)之後,出現腦病變、心肌炎同休克,情況危殆。好多家長都會問:「流感唔就係普通感冒?點解可以嚴重到影響腦同心臟?」其實,流感背後嘅機制比我哋想像中複雜得多。 一、流感病毒唔止攻擊呼吸道 流感病毒(包括甲型同乙型)主要透過飛...
牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜係香港家庭常見嘅煲湯之一,牛骨湯香濃滋補,配合中藥材更具養生功效。本文介紹肉骨類選擇、牛骨湯建議配搭、常見中藥材分類,以及Instant Pot壓力煲與傳統老火湯版本食譜,並引用科學研究支持。
澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 重點:事件本身不代表飲水會感染;主要風險來自水經鼻腔進入。 目錄 ...
如何判斷雞翅是否變壞?

如何判斷雞翅是否變壞?

重點摘要 雞翅會變質嗎? 如何判斷雞翅是否變壞? 過期雞翅還能食嗎? 雞翅可存放多久? 如何儲存雞翅? 雞翅可以冷凍嗎? 結論 雞翅會變質嗎? 會。皮脂較多、表面不潔或溫度過高時,細菌繁殖更快。 如何判斷雞翅是否變壞? 外觀:皮色發黃、出黑斑或血水。 觸感:表面黏滑、軟爛。 氣...
如何判斷雞蛋是否變壞?

如何判斷雞蛋是否變壞?

重點摘要 雞蛋會變質嗎? 如何判斷雞蛋是否變壞? 過期雞蛋還能食嗎? 雞蛋可存放多久? 如何儲存雞蛋? 雞蛋可以冷凍嗎? 結論 雞蛋會變質嗎? 會。殼面有微孔,溫差及濕度變化會令細菌入侵。 如何判斷雞蛋是否變壞? 水測:沉底=較新鮮;浮起=多半變壞。 打開觀察:蛋白渾濁水樣、蛋黃...