Harmfulness of Maltitol and Its Impact on Your Digestion and Health

Sweet Without Sugar - What Is the Truth About the Harmfulness of Maltitol?

In an era of healthy living, sugar reduction, and diets focused on a low glycemic index, a range of alternative sweeteners has emerged. One of the most commonly used is maltitol, found in many "healthier" versions of sweets, chewing gums, protein bars, or sugar-free candies. However, questions arise: Is the sweetener maltitol harmful? Does it have any side effects? And how does it compare to other sweeteners?

Although maltitol is often referred to as a "more natural alternative" to regular sugar, it is important to understand its origin, effects on the body, and potential risks associated with its excessive consumption. Sweet doesn't always mean innocent.

What Exactly Is Maltitol?

Maltitol is a sugar alcohol, scientifically known as a polyol. It is produced by hydrogenating maltose, which comes from starch—most commonly corn or wheat. It is used as a sweetener mainly because it has a very similar taste to sugar but contains fewer calories. While regular sugar has about 4 kcal per gram, maltitol has about 2.1 kcal. Its sweetness ranges between 70–90% compared to sucrose.

Unlike synthetic sweeteners like aspartame or sucralose, maltitol enters the body in higher amounts and is partially absorbed in the small intestine. The rest proceeds to the large intestine, where it becomes food for intestinal microorganisms. And here lies the key to some undesirable effects that can lead to concerns about the harmfulness of maltitol.

Maltitol and Digestion - Where Does the Problem Arise?

One of the most frequently reported inconveniences associated with maltitol is digestive issues. Because it is not fully absorbed in the small intestine, it reaches the large intestine in larger amounts, where intestinal bacteria ferment it. The result can be bloating, flatulence, diarrhea, or cramps. These symptoms are common especially with higher consumption and in more sensitive individuals.

The European Food Safety Authority (EFSA) and the U.S. FDA consider maltitol safe, but both institutions warn about the laxative effect with excessive intake. In practice, this means that someone who eats one protein bar with maltitol is unlikely to experience any problems. But eating several throughout the day or combining them with other foods containing polyols? That can be a burden for digestion.

An interesting practical example is the case of an athlete who took several sugar-free energy bars during a marathon. During the race, she suffered from unexpected cramps and had to slow down. Only later did she find out that all the products were sweetened with maltitol and xylitol. This experience prompted her to examine more closely the composition of the foods she consumes during physical exertion.

Glycemic Index of Maltitol and Its Effect on Blood Sugar Levels

One of the reasons maltitol is popular among people with diabetes or those watching their sugar intake is its low glycemic index (GI). This indicates how quickly a food raises blood glucose levels. Regular sugar has a GI of around 65, while maltitol ranges roughly between 35 and 52, depending on the form (powder, syrup, etc.).

This means that maltitol raises blood sugar levels more slowly and less intensely than sucrose, which is ideal for maintaining stable energy without sharp fluctuations. However, it should be noted that the GI of maltitol is not as low as some other sweeteners—for example, erythritol (GI 0) or stevia (GI 0). Therefore, diabetics should still be cautious about the amount of maltitol they consume.

Moreover, if someone replaces sugar with maltitol in an attempt to reduce calorie intake, the change should be comprehensive, not just swapping one ingredient. Sweeteners are not a magic key to health—without a balanced diet and exercise, the results will not come.

Maltitol Sweetener - Harmful or Beneficial?

On the question of whether maltitol is harmful, there is no clear yes or no. In small amounts, it is safe for most people, as official scientific institutions confirm. Its advantages are lower caloric value, the ability not to cause tooth decay, and a less dramatic effect on insulin response.

On the other hand, higher consumption or in more sensitive individuals can cause unpleasant digestive problems, which many do not associate with this sweetener. In the long term, however, in regular doses, it is not considered a health risk.

Interestingly, maltitol is often used in products labeled "sugar-free" or "no sugar added." But such labeling can be misleading—because the absence of sucrose does not automatically mean a healthier choice. Products can still be caloric, contain poor-quality fats, or flavor enhancers. Therefore, it is important to read the composition, not just rely on marketing slogans.

How to Recognize Maltitol in Food?

Maltitol appears on food labels under the name E965, or as "maltitol syrup." If it is among the first items in the composition, it means the product contains it in larger amounts. In such cases, it is advisable to moderate consumption, especially if you have ever experienced the adverse effects of sugar alcohols.

Although maltitol is just one of many sweeteners, its use is common precisely because it resembles sugar in taste more than, for example, stevia, which sometimes has a characteristic metallic aftertaste. It is particularly popular in confectionery, where it is necessary to maintain a structure and texture similar to classic products.

Alternatives to Maltitol

For those who want to sweeten more healthily but maltitol does not suit them, there are other options. Here are a few common alternatives:

• Erythritol – has a zero glycemic index, almost no calories, and is well-tolerated. However, it can sometimes have a cooling effect on the tongue.
• Stevia – a natural sweetener from a plant, calorie-free, but can have a strong taste. It is more suitable for drinks and baking.
• Xylitol – very similar in taste to sugar, but can also have a laxative effect in higher doses.

The choice of sweetener should depend on individual tolerance, health status, and preferences. “Not all sugars are the same, and not every sweetener is harmless," says nutritionist Petra H. in her interview with the magazine Vitalia.cz. She adds that the most important factor is the overall quality of the diet.

Instead of looking for "miraculous" substitutes, it is often better to focus on natural foods with low added sugar content, and if we do sweeten, then sparingly and with an awareness of what the substance brings to the body.

Whether you choose maltitol or another alternative, the key word is moderation. Even a healthy sweetener can be a problem if it replaces an overall unbalanced diet. "Sugar-free" products are not automatically without guilt. And even in the case of maltitol, less sometimes means more—for taste, digestion, and health.