Maltitol Glycemic Index: Is This “Sugar-Free” Sweetener Safe?

We have all been there. You are standing in the supermarket aisle, looking for a treat. You spot a bar of chocolate or a packet of biscuits labelled “Sugar-Free” or “Diabetic Friendly.” You turn the packet over, expecting to see healthy ingredients, and there it is: Maltitol (INS 965).

It sounds scientific. It sounds safe. After all, if it is sugar-free, it must be good for your blood sugar, right?

Not necessarily.

This is one of the biggest traps in the world of diabetic nutrition. While Maltitol is technically a sugar substitute, it is not an innocent bystander in your body. If you have been searching for the maltitol glycemic index or wondering “does maltitol raise your blood sugar,” you have asked the right question.

In this detailed guide, we are going to peel back the marketing labels. We will look at the hard numbers, compare maltitol glycemic index vs sugar, and decide once and for all if this sweetener deserves a place in your pantry. We will keep it simple, honest, and easy to understand—no PhD required.

What Exactly Is Maltitol?

Before we talk about blood sugar, let’s understand what we are eating.

Maltitol is a type of carbohydrate called a sugar alcohol or polyol. Despite the name, it contains no alcohol (you won’t get drunk!). It is a hybrid molecule—part sugar, part alcohol—that occurs naturally in some fruits and veggies but is mostly manufactured from corn starch or wheat for commercial use.

You will find it everywhere. Check the labels of:

• Sugar-free chewing gum
• Diabetic chocolates
• Low-carb protein bars
• “No sugar added” ice creams
• Bakery items

Why do manufacturers love it? Because it tastes almost exactly like sugar (about 90% as sweet) and provides the same creamy texture, but with fewer calories. But “fewer” does not mean “zero.”

The Maltitol Glycemic Index: The Number You Need to Know

Here is the most important part of this article.

The maltitol glycemic index is approximately 35 to 52.

• Maltitol Powder Glycemic Index: ~35
• Maltitol Syrup Glycemic Index: ~52 (Higher because it is more processed).

Now, let’s look at the “traffic light” system of Glycemic Index (GI):

• Low GI: 0–55
• Medium GI: 56–69
• High GI: 70+

At first glance, Maltitol looks safe. It falls in the “Low” category. But wait. Compare it to other sweeteners:

• Stevia: 0
• Erythritol: 0–1
• Maltitol: 35–52
• Table Sugar: 60–65

The Verdict: While Maltitol is lower than sugar, it is significantly higher than other modern sweeteners. It is not a “free pass.” It sits in a grey area. It affects your blood sugar, just not as aggressively as white sugar does.

Maltitol Glycemic Index vs Sugar

This is the comparison everyone wants to see. When we look at maltitol glycemic index vs sugar, we see why it is marketed as a healthier alternative.

The Good News: Maltitol has half the calories of sugar and doesn’t rot your teeth. This is why it is used in toothpaste and gum.

The Bad News: Unlike Stevia or Erythritol which pass through the body mostly unchanged, Maltitol is partially absorbed in the small intestine. This means your body does convert some of it into glucose. If you eat a maltitol sugar glycemic index friendly cookie, your blood sugar will rise—just slower than if you ate a regular cookie.

Maltitol for Diabetics: Is It Safe?

Many people search for “maltitol glycemic index for diabetics” hoping for a green light.

Here is the honest truth: Proceed with caution.

Because Maltitol has a GI of up to 52 (especially in syrup form), it can still cause a spike in blood glucose levels.

• The Trap: Because the packet says “Sugar-Free,” people often eat double the portion.
• The Result: Eating two sugar-free biscuits (with Maltitol) might raise your blood sugar more than eating one regular biscuit.

If you are a Type 1 diabetic counting carbs, or a Type 2 diabetic managing insulin, you must count the carbs in Maltitol. It is not a “free food.”

Maltitol vs. Other Sweeteners (The Showdown)

To truly understand where Maltitol stands, we need to compare it to the competition.

1. Maltitol vs Erythritol

This is a common battle.

• Maltitol: GI ~35. Has 2.1 calories/gram. Can cause stomach upset.
• Erythritol: GI ~0–1. Has 0.2 calories/gram. Very gentle on the stomach.
• Winner: Erythritol. It has almost zero impact on blood sugar. The only reason companies use Maltitol instead is that Erythritol has a “cooling” effect (like mint) and doesn’t caramelize as well.

2. Maltitol vs Stevia

• Maltitol: Tastes like sugar. GI ~35.
• Stevia: Natural plant extract. GI 0. Has a slight bitter aftertaste.
• Winner: Stevia for health; Maltitol for taste. If you can handle the taste of Stevia, it is far better for your blood sugar.

3. Maltitol Glycemic Index Keto

Is Maltitol keto-friendly?

Technically, yes, but many keto experts avoid it.

• Why? On Keto, your goal is to keep insulin low. Since Maltitol raises blood sugar (and insulin), it can kick you out of ketosis if you eat too much.
• Advice: If you are strictly keto, look for Monk Fruit or Erythritol instead.

The Dark Side: Maltitol Side Effects

We cannot write a complete guide without discussing maltitol side effects. This is the most infamous aspect of this sweetener.

Because our bodies cannot fully absorb polyols like Maltitol, the unabsorbed portion travels to the large intestine. There, the bacteria in your gut ferment it.

Common Symptoms:

• Bloating (feeling like a balloon).
• Excessive gas.
• Abdominal rumbling.
• Diarrhea (laxative effect).

In the medical world, we jokingly refer to this as the “warning label effect.” If you eat too many sugar-free sweets, you might find yourself running to the bathroom. Tolerance varies from person to person, but generally, consuming more than 30–40 grams in a day will cause issues for most people.

Does Maltitol cause cancer?

You might see searches for “maltitol cancer.” Currently, there is no scientific evidence linking Maltitol to cancer. It is approved as safe by the WHO, FDA, and FSSAI (India). The main concern is gut health, not cancer.

Forms of Maltitol: Powder vs. Syrup

Not all Maltitol is the same.

• Maltitol Powder: Usually has a lower GI (around 35). It is used in chocolates and baked goods.
• Maltitol Syrup (INS 965 ii): This is made by hydrolyzing starch. It contains some sorbitol and short-chain sugars. The maltitol syrup glycemic index is higher (around 52–53).

Always check the ingredient list. If “Maltitol Syrup” is one of the first three ingredients, treat it almost like sugar.

Real-Life Scenario: The “Diabetic Chocolate” Mistake

Let’s look at a relatable story involving Mr. Desai, a retiree with Type 2 Diabetes.

The Situation:

It is Diwali. Mr. Desai wants to celebrate but knows he cannot eat regular mithai. His son brings him a box of expensive “Sugar-Free Chocolates” sweetened with Maltitol.

The Action:

Thinking they are safe, Mr. Desai eats half the box (about 5 chocolates) while watching cricket.

The Outcome:

1. 2 Hours Later: His blood sugar spikes to 190 mg/dL. He is confused because the box said “Sugar-Free.”
2. 3 Hours Later: He experiences severe stomach cramps and bloating.

The Lesson:

Mr. Desai learned two hard facts that day:

1. “Sugar-Free” does not mean “Carb-Free.” The Maltitol still turned into glucose.
2. The laxative effect is real.

The Fix: Next time, he eats only one piece. He enjoys the taste without the spike or the stomach ache.

Expert Contribution

We consulted with clinical dietitians to get their professional take on polyol maltitol glycemic index.

Dr. A. Nair, Clinical Nutritionist & Diabetes Educator:

“Maltitol is a ‘bridge’ sweetener. It helps patients transition away from sugar because it tastes familiar. However, I never recommend it for daily use. The maltitol glycemic index is just too high for strict control. I have seen patients whose HbA1c didn’t budge because they were replacing sugar with massive amounts of Maltitol. It is fine for an occasional treat, but do not make it a staple in your diet.”

Recommendations Grounded in Proven Research and Facts

Based on guidelines from food safety authorities and diabetes associations, here is how to handle Maltitol:

1. Read the Carb Count: Don’t just look at “Sugar.” Look at “Total Carbohydrates.” On the back label, you might see “Polyols.” Subtract only half the polyol grams from the total carbs to get a realistic idea of the impact.
   • Rule of Thumb: If a bar has 10g of Maltitol, count it as 5g of sugar.
2. Start Small: If you have never eaten Maltitol before, do not eat a whole packet. Start with a small piece to see how your stomach reacts.
3. Watch for “INS 965”: In India, ingredients are often listed by code. INS 965 is Maltitol.
4. Prioritize Natural Sweeteners: If you have a choice between a product with Maltitol and one with Erythritol or Stevia, always choose the latter for better blood sugar management.

Myths vs. Facts

Myth: “Maltitol has zero calories.”

Fact: False. Maltitol calories are about 2.1 per gram. Sugar is 4 per gram. It is lower calorie, not zero calorie.

Myth: “You don’t need insulin for Maltitol.”

Fact: False. Because it raises blood glucose, your body does need to release insulin to handle it. Type 1 diabetics must bolster for it.

Myth: “It is better than sugar for weight loss.”

Fact: Partially true. It helps reduce calorie intake, but if the sweet taste triggers cravings, you might end up eating more calories elsewhere.

Conclusion

So, is Maltitol a friend or a foe?

It is neither. It is a tool, but a tricky one.

The maltitol glycemic index sits comfortably in the middle ground. It is certainly better for your teeth and blood sugar than white sugar, making it a decent option for the occasional treat. However, it is not a metabolic free pass. It raises blood sugar, it has calories, and it can upset your stomach.

If you are a diabetic aiming for strict control or a keto dieter aiming for zero insulin spikes, Maltitol is likely not your best friend. You are better off with Erythritol or Stevia. But if you just want a piece of chocolate that tastes like real chocolate without the massive sugar crash, Maltitol is a reasonable compromise—in moderation.

Key Takeaways:

• The Number: Maltitol has a GI of 35–52.
• The Comparison: It is better than sugar (GI 65) but worse than Erythritol (GI 1).
• The Impact: It does raise blood sugar, just slower than sugar.
• The Gut Check: Too much causes gas and bloating.
• The Advice: Treat it as a treat, not a health food.

Frequently Asked Questions (FAQ) on Maltitol Glycemic Index

Does maltitol raise your blood sugar?

Yes, absolutely. The maltitol glycemic index is between 35 and 52. While this is lower than table sugar (65), it is high enough to cause a measurable rise in blood glucose levels. Diabetics should account for the carbohydrates in maltitol when dosing insulin or planning meals.

Which is better, stevia or maltitol?

For health and blood sugar control, Stevia is better. It has a glycemic index of 0 and zero calories. However, Maltitol is better for taste and texture, as it mimics sugar closely without the bitter aftertaste often found in Stevia.

What is the lowest glycemic index sweetener?

The sweeteners with the lowest GI (0 or close to 0) are Stevia, Monk Fruit, and Erythritol. These are the safest options for diabetics and those on a keto diet as they have virtually no impact on blood sugar.

What is the glycemic load of maltitol?

The glycemic load depends on the serving size. However, because Maltitol is a carbohydrate that is partially absorbed, it has a Low to Medium glycemic load. A small candy helps keep the load low, but a large amount (like in a cake) can create a significant load.

Is maltitol safe for a keto diet?

It is controversial. Many keto dieters avoid it because the maltitol glycemic index keto impact is high enough to potentially kick some people out of ketosis. It also adds to the daily carb count (count half the grams of maltitol as net carbs).

Does maltitol cause side effects?

Yes, the most common maltitol side effects are digestive issues. Because it ferments in the gut, it can cause gas, bloating, cramping, and diarrhea if consumed in large quantities (usually over 30g per day).

Is maltitol syrup worse than powder?

Generally, yes. The maltitol syrup glycemic index (around 52) is often higher than the powder (around 35). The syrup form is more processed and has a higher glycemic impact, making it slightly less “diabetic-friendly.”

Why do companies use maltitol if it raises blood sugar?

Companies use it because it is cheap, provides bulk (volume) to the food, and tastes great. Unlike Stevia, which needs bulking agents, Maltitol can replace sugar cup-for-cup in recipes, keeping the texture of cookies and chocolates creamy and crunchy.

References

• Harvard Health Publishing: Glycemic index for 60+ foods
• European Journal of Clinical Nutrition: Glycemic response to sugar alcohols
• Mayo Clinic: Artificial sweeteners and other sugar substitutes
• Food Safety and Standards Authority of India (FSSAI): Approved Sweeteners
• Diabetes UK: Sugar Sweeteners and Diabetes