What Is Maltitol?

Maltitol is a sugar alcohol (polyol) made by hydrogenating maltose, typically derived from corn or wheat starch. It’s widely used as a reduced-calorie sweetener and bulking agent in “sugar-free” candies, chocolate, baked goods, and nutrition bars.

Maltitol tastes very similar to sugar—about 75–90% as sweet—but provides fewer calories (around 2–2.5 kcal per gram vs. 4 kcal per gram for sucrose). Because it isn’t fully absorbed and has a lower glycemic index than table sugar, it’s often promoted as a better choice for people watching their blood sugar or carbohydrate intake. Nutrition Advance+2Verywell Fit+2

Key Facts About Maltitol

✅ Fewer Calories Than Sugar

Maltitol delivers roughly 2–2.5 calories per gram, compared to 4 calories per gram from sucrose. That’s a meaningful reduction in energy density, which is why foods made with maltitol can legally be labeled “reduced calorie” when enough sugar is replaced. MedicineNet+1

However, “reduced calorie” doesn’t mean calorie-free. Large servings of maltitol-sweetened products can still add up quickly.

⚠️ Lower Glycemic Index—but Not Low Enough

Maltitol’s glycemic index (GI) ranges from about 35 for the powdered form to about 52 for maltitol syrup, compared with ~60–70 for table sugar. Verywell Fit+2Dr. Axe+2

That’s lower than sucrose but still high enough to raise blood sugar and insulin, especially when consumed in larger amounts or by people with diabetes. Maltitol is not metabolically “invisible”—carbs from maltitol still need to be counted.

❌ Can Cause Significant Digestive Upset

Because maltitol is only partially absorbed in the small intestine, the remainder travels to the colon, where it draws water into the lumen and is fermented by gut bacteria. This can cause:

• Bloating
• Gas
• Cramping
• Loose stools or frank diarrhea

Regulatory bodies require a “excess consumption may have a laxative effect” warning on products containing higher levels of maltitol and related polyols, reflecting these side effects. Glycemic Index+2Health+2

People with IBS, IBD, or FODMAP sensitivity are often particularly reactive to maltitol.

❌ “Sugar-Free” Can Be Misleading

Many products featuring maltitol display front-of-pack claims like “sugar-free,” “keto,” or “diabetic-friendly.” While technically no sucrose is added, the metabolic impact is not zero:

• Maltitol still contributes calories.
• Its GI—especially in syrup form—approaches that of sugar. Verywell Fit+2Sweetener Products+2

Without context, consumers may unintentionally over-consume, assuming the product is metabolically neutral.

How Maltitol Works in the Body

After ingestion:

1. Partial Absorption – A portion of maltitol is absorbed in the small intestine and metabolized in the liver, contributing calories and modestly raising blood glucose and insulin. Health Inkwell+1
2. Colonic Fermentation – The unabsorbed maltitol passes into the colon, where bacteria ferment it, producing gas and short-chain fatty acids. This fermentation—plus the osmotic pull of unabsorbed polyol—explains the common GI symptoms at higher doses. Cleveland Clinic+1

Because absorption is incomplete and slower than sucrose, maltitol typically causes a smaller, more gradual rise in blood sugar—but the effect is still significant relative to truly low-GI alternatives.

Common Uses of Maltitol

Maltitol is popular in both food and pharmaceutical applications, including:

• Sugar-free or reduced-sugar chocolates, candies, and gummies
• “Keto” or “low-carb” protein and snack bars
• Reduced-sugar baked goods, cookies, and brownies
• Ice cream and frozen desserts
• Chewing gum and mints
• Fillers and sweeteners in medications, syrups, and lozenges Health Inkwell+2Sweetener Products+2

Its sugar-like bulk, browning properties, and clean sweetness make it attractive for manufacturers—but those same features can mask its metabolic and GI trade-offs for consumers.

Is Maltitol Safe?

Maltitol is approved as a food additive by major regulatory agencies (FDA, EFSA and others) and is generally recognized as safe when consumed within typical ranges. MedicineNet+1

That said:

• Doses above ~30–40 g/day commonly trigger digestive symptoms in many people, and some individuals are sensitive at much lower intakes. Diabetes Diet for Diabetic+1
• Children and those with smaller body size or pre-existing gut issues may experience symptoms at even lower doses. Glycemic Index+1

For people with diabetes, maltitol may be preferable to sucrose, but blood glucose should still be monitored, and serving sizes kept modest.

Bottom Line

Maltitol bridges the gap between sugar and zero-calorie sweeteners: it’s lower in calories and gentler on blood sugar than sucrose, yet far from metabolically neutral. At the same time, its poor absorption makes gas, bloating, and diarrhea a real concern at higher intakes.

Used occasionally and in small amounts, maltitol-sweetened foods can fit into many diets. But treating maltitol-based “sugar-free” products as unlimited or truly “guilt-free” can backfire—on both blood sugar and gut comfort.