May 13, 2026, 2:25 pm | Read time: 5 minutes
Some time ago, Olympic hero Matthias Steiner pointed out a topic that affects him personally: Maltitol, a common sugar substitute, can raise blood sugar levels. This is not only relevant for him as a type 1 diabetic but also for those who believe it is a sugar alternative without affecting glucose levels. In fact, some manufacturers deliberately use maltitol as a sweetener. I reviewed the studies and explain its effects on our body, whether it is unhealthy, and where potential benefits lie. I also asked Dr. Luisa Werner, a physician and nutritionist, for her assessment of maltitol.
What Exactly Is Maltitol?
Maltitol, also known as maltitol, belongs to the group of sugar alcohols, also called polyols. Like xylitol, mannitol, or erythritol, it is used as a sweetener and is listed as an additive under the designation E 965. In the food industry, it is mainly found in sugar-free or sugar-reduced candies, baked goods, and desserts. It serves multiple functions, such as a sweetener and as a moisture and texture agent.1
What Is Maltitol Made Of?
Like other sugar alcohols, maltitol originates from plant-based raw materials. The starting base is usually corn or wheat starch, which is converted into maltitol or maltitol syrup through chemical-enzymatic processes. Despite this natural origin, it is an industrially produced product.
What Studies Say About the Effects of Maltitol
The study situation is not easy to assess. A significant reason for this is potential conflicts of interest, such as funding of individual studies by manufacturers. Even if meta-analyses or systematic reviews do not always directly disclose such conflicts, it does not mean that the individual studies contained within are free from them. Considering these limitations, a fairly clear picture emerges.
Impact on Blood Sugar
Maltitol has a measurable impact on blood sugar levels. The increase is less and delayed compared to table sugar, but it is present. The reason is that part of the maltitol is split into glucose in the small intestine and absorbed. Consequently, blood sugar rises. How strong this effect is depends on the amount consumed and individual metabolic differences.
This is also confirmed by nutritionist Dr. Luisa Werner. Maltitol is a calorie-reduced alternative to sugar but still has “a glycemic effect, which is particularly relevant for patients with blood sugar dysregulation.”
What Else Happens in the Body?
Part of the maltitol reaches the colon unchanged and is fermented there by gut bacteria. In this sense, the substance “can be classified as prebiotic,” Werner explained to me, who delves deeply into gut health in her book “Gut Health, All Is Well.” “Studies show an increase in bifidobacteria and an increased production of short-chain fatty acids, which are associated with positive metabolic effects.” Regular consumption can also lead to some adaptation of the gut flora, without clearly consistent long-term negative effects.2,3
At the same time, maltitol acts osmotically, drawing water into the intestine. Together with bacterial fermentation, this can lead to bloating, intestinal noises, and at higher amounts, even diarrhea. How well maltitol is tolerated varies significantly between individuals and strongly depends on the amount. Accordingly, in the EU, products with high polyol content are required to have a warning that excessive consumption can have a laxative effect. Gastrointestinal side effects could “depending on sensitivity, occur even with a bar sweetened with maltitol,” Werner said.4
What Amount of Maltitol Is Considered Tolerable?
Werner refers to the Federal Institute for Risk Assessment, which states up to 20 grams per person per day as a tolerable amount. A study tested the tolerability of maltitol through sugar-reduced chocolate, Werner said. Up to 30 grams of maltitol per day did not result in laxative effects.5 However, this does not mean it cannot manifest differently. “A 40-gram protein bar containing 30 grams of maltitol per 100 grams can indeed be associated with gastrointestinal side effects.” Maltitol is also found in sugar-reduced chocolate, candies, gum, baked goods, ice cream, and diet products.
Dr. Luisa Werner also points out that certain individuals can react particularly sensitively: “In chronic intestinal diseases, such as irritable bowel syndrome or chronic inflammatory bowel diseases like Crohn’s disease, even significantly smaller amounts can become symptomatic.”
Calories and Sweetness
The effective caloric value is about 200 to 240 kilocalories per 100 grams, significantly lower than table sugar at around 400 kilocalories. At the same time, maltitol achieves about 90 percent of the sweetness of sugar. A technological advantage is that it does not cause a cooling effect in the mouth, as can occur with some other sugar alcohols.
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Maltitol is not cariogenic, as oral bacteria do not efficiently break it down into acid-forming metabolic products. There are no indications of relevant toxic or carcinogenic effects with usual consumption.
Possible Alternatives to Maltitol
Depending on the goal, other sweeteners can be used. “Within the framework of sugar alcohols, erythritol can be an insulin-independent and calorie-free alternative,” Werner explains. “But as with all sugar alcohols, gastrointestinal side effects can also occur here. More tolerable alternatives can be stevia or monk fruit.”6