No, maltitol isn't keto-friendly, even in "sugar-free" chocolate

The full answer

Maltitol is the sugar alcohol behind most sugar-free chocolate, candy and protein bars. It tastes almost exactly like sugar, which is why makers love it, but it behaves much more like sugar in your body than other sweeteners do.

Its glycemic index is around 35, and maltitol syrup is higher still. Erythritol and allulose sit at zero. About half of the maltitol you eat is absorbed, so it raises blood sugar and insulin enough to matter on a strict keto diet.

The trouble is the label. Many products subtract all sugar alcohols to advertise a low "net carb" number. That works for erythritol, but for maltitol most keto coaches and dietitians count at least half of its grams as carbs. A bar that claims 2 g net carbs can really be closer to 10.

Maltitol is also one of the sugar alcohols most likely to cause gas, bloating and diarrhea, especially in the amounts found in a full chocolate bar. If you want a sweet treat on keto, look for products sweetened with erythritol, allulose, stevia or monk fruit instead.

What to look for on the label

• "Maltitol", "maltitol syrup" or "E965" in the ingredients
• "Hydrogenated starch hydrolysate" or "polyglycitol", close relatives with the same problem
• Net carb claims on bars and chocolate: count half the sugar alcohol grams if maltitol is listed

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