Aspartame, sucrose, sucralose, stevia, brown sugar, erythritol, sorbitol… Among all these sweeteners it is easy to feel lost. Maltitol is one of the many sweeteners commonly used in the food industry. And as with other compounds in its family of additives, it is surrounded by myths and half-truths that should be clarified.
What is maltitol?
It is a derivative of maltose and like other low-calorie sweeteners, it provides sweetness with fewer calories than sugar.
It belongs to the family of sugar alcohols, polyalcohols or polyols, such as sorbitol. It is sold in the form of a powder or viscous liquid.
On the product labeling it is identified as E-965.
Properties of maltitol
Eduard Baladia, dietician-nutritionist and member of the Center for Analysis of Scientific Evidence of the Spanish Academy of Nutrition and Dietetics, makes the following list:
- Sweetening capacity: approximately 75% to 90% the sweet taste of sugar.
- caloric value: 2.1 calories per gram, about half that of common sugar (sucrose).
- glycemic index (ability to raise blood sugar): moderate, around 35 (sugar ranges between 60 and 65).
- Solubility and stability: high solubility in water, and stable under high temperature and humidity conditions. This makes it ideal for baking and cooking.
Recommendations on consumption
This additive is mainly used to replace added sugars in foods. “Consequently, it is generally found in superfluous and ultra-processed products with a nutritional profile of low interest. We can say that it is advisable to avoid the consumption of foods that contain maltitol, not so much because of the sweetener itself, but because they tend to be products of low nutritional quality whose regular consumption could be harmful to health,» Baladia points out emphatically.
Beyond the nutritional considerations of these foods, excessive consumption of maltitol can cause mild gastrointestinal side effectssuch as flatulence, bloating, diarrhea and abdominal cramps. Its consumption is contraindicated in people who suffer from irritable bowel syndrome, as well as recurrent abdominal bloating.
Precisely to warn citizens of the risks of excessive consumption of these foods, the European Food Safety Authority (EFSA) requires the following warning to be included on the labeling of foods with a content of added polyols greater than 10%: ‘Excessive consumption can cause laxative effects(Commission Directive 94/54/EC).
Baladia points out that the EFSA and other regulatory agencies establish acceptable daily intake levels. For this reason, the foods that we usually buy will in no case exceed the maximum amount established by regulation and it is unlikely that with their consumption we will exceed that amount.
Comparison of maltitol with other sweeteners
- Respect for sugar. Maltitol has fewer calories and less impact on blood glucose.
- Regarding other sweeteners of the polyol family. It has a greater impact on blood glucose than erythritol, xylitol or mannitol.
- Regarding artificial sweeteners, such as saccharin, aspartame or sucralose.. Although maltitol provides calories, it does not leave those metallic and bitter nuances in the mouth that some consumers perceive as unpleasant when they drink foods or drinks with artificial sweeteners.
Foods containing maltitol
Maltitol has a sweetening function, is low in calories, as well as providing thickening properties. That is why it is common to find it in the following food groups:
- Low or reduced calorie desserts and ice creams
- Sugar-free pastries
- gum and candy
- Pharmaceutical products such as syrups and different types of pills.
Myths and half-truths about maltitol
There are many legends that circulate around maltitol, both about its possible benefits over sugar and its harm to health. Eduard Baladia helps us analyze them one by one.
Maltitol is ‘healthier’ than sugar
On previous occasions we have commented that, although the terms healthy and healthy are synonyms, the concept ‘healthy’ usually adds certain nuances of health that are not supported by evidence. “The idea that maltitol is healthy or healthy is half false. It is true that it has fewer calories and less impact on blood glucose levels than sugar. But we find it in foods that are neither healthy nor healthy. Conclusion: the consumption of products containing maltitol should be limited as well as those containing added or free sugars.”
Maltitol is carcinogenic
Fake. “There is no scientific evidence to suggest that maltitol is carcinogenic. It is considered safe by the European Authority (EFSA), the WHO, the FDA and other international regulatory agencies,” indicates the expert.
produce gases
TRUE. It can produce gas, especially if consumed in excess. This is because polyols are not completely absorbed in the small intestine and can ferment in the body.
It has laxative effects
TRUE. In excess it can have a laxative effect due to its incomplete absorption in the small intestine.
Children should not consume it.
Half false. Yes, they can consume it, but with caution, since «children may be more sensitive to gastrointestinal effects, so moderation in consumption is recommended.» That said, Baladia once again focuses on the fact that maltitol is present in sweets and sweets whose target consumer is, precisely, children. And this is an argument to limit the consumption of these foods, whether or not they have maltitol.
Its consumption is suitable for people with diabetes.
True, but it is not advisable to go overboard. “People with diabetes can consume maltitol, as it has a lower impact on blood glucose than table sugar. However, they should control their intake, as it could have an impact on their blood glucose,” concludes the dietitian-nutritionist.
The ALDI Council
Replacing sugar with sweeteners is not the best way to lose weight in a healthy way. If you want to improve the quality of your diet and your health, put yourself in the hands of a dietitian-nutritionist.
Eduard Baladia. Coordinator of the Scientific Knowledge Management Area and the Center for Analysis of Scientific Evidence of the Spanish Academy of Nutrition and Dietetics. Director of the Evidence-Based Nutrition Network (RED-NuBE) and Associate Professor in the Department of Experimental and Methodological Sciences of the University of Vic. Instagram @ebaladia. Twitter: @EBaladia. Facebook: @ebaladia
