Maltitol on keto: can you use it and what can you replace it with?
Maltitol appears in many packaged sweets, but keto users usually do better avoiding it.
Keto-friendly?
Better avoid
Carbs
yes
Glycemic index
high
Mini converter
Maltitol is already selected. 1 g sugar = 1.1 g maltitol.
Result
11.1 g maltitol
Comparison with sugar
| Parameter | Sugar | Maltitol |
|---|---|---|
| Carbs | yes | yes |
| Calories | yes | yes |
| Fits keto | no | No |
Pros
- • Somewhat sugar-like in taste
- • Common in packaged products
- • Convenient for manufacturers
Cons
- • A poor fit for keto
- • Can noticeably raise blood sugar
- • Often causes GI discomfort
How to use it
Best skipped in keto home cooking
Watch for it in bars and chocolate
Swap it for erythritol or allulose
Common questions
Does maltitol spike blood sugar?
Usually yes. For keto that is one of the main reasons to limit maltitol.
Can you use maltitol every day?
Usually no. A more keto-friendly alternative is the better choice.