Is Maltitol Keto-Friendly?

No, maltitol is not a keto-friendly sweetener. Malitol is a high-glycemic sweetener with a high net carb value. Consuming carbohydrates kicks you out of ketosis, so maltitol should not be consumed on the ketogenic diet.

Not Keto-Friendly

• The keto diet is a low-carb, high-fat diet. On the ketogenic diet, it is recommended that you do not exceed more than 40 g of carbohydrates per day.
• Maltitol has a high net carb value and is not considered a keto-friendly sweetener.
• Maltitol also has a high glycemic index, so it is not recommended if you have diabetes.
• The glycemic index of a food refers to its ability to increase glucose levels in the blood.
• With a high glycemic value, maltitol consumption would easily kick you out of ketosis.

Too High in Net Carbs

• The aim of eating a diet low in carbohydrates is to force the body into the metabolic state of ketosis. In this state, the body begins burning fat for fuel rather than blood glucose.
• To achieve ketosis, your blood sugar levels need to be reduced, either by fasting or by eating a low carbohydrate diet.
• As maltitol has a high carbohydrate value per 100 g, your blood sugar levels would increase, and your body would immediately begin burning blood sugar again.

Will Kick You Out of Ketosis

• Ketosis forces your body to burn fat which can help with weight loss and comes with many other benefits.
• If you consume high-carb foods, your body switches back to burning blood sugar as it is the most readily available energy source to burn.
• Maltitol is not a keto-friendly sweetener, but you can consume other sweeteners on the keto diet.

Keto-friendly sweeteners include allulose, stevia, and splenda.