Before I read on here about maltitol I was buying the store snacks and couldn’t understand stalling and figured it out about 7 months ago. Just a little info . In Canada the Walmart still carry all the keto and carb snack with maltitol but found a few new ones that are not using maltitol but when you read the back instead of sugar alcohols listing as 8 or 9 they are two means rhe carbs are close to 10!
Also when I was shopping in the USA before covid I loved the enlightened ice cream , wasn’t keto but lower carb . A one pint contained was around 20-25 carbs . It Canada now we get there keto ice cream and I can’t eat it. I don’t know if it’s made different in Canada or comes from USA but it is so sickenly fake sweet I can’t eat it.
So
Basically not to
Much in terms or store treats . So many good tasting things but they all seem to have maltitol in them
Store bought snacks and treats
We don’t really have such items here as far as I know but it’s fine. It’s better to eat normal food anyway, not like I was this great in the beginning
Maltitol surely couldn’t stall me (nothing can expect eating too much that I almost always do) but it causes other problems (I never ever have diarrhea so nothing that serious but it still feels weird so I hate it). We have some chocolate with maltitol here, I saw nothing else but it’s true I never looked well as I stopped eating such stuff way before keto. It’s safer to buy simple ingredients - and it’s not like I can enjoy store-bought sweet stuff with my reduced need for sweetness. And just like you, some sweeteners (most of them) are horribly fake to me, with a bad aftertaste, definitely not an option for me.
20-25g carbs for a pint of ice cream is great, my latest own version (where I am generous with dairy) barely has less (if it does, I have no idea about its density. It’s slightly below 20g for 500g ice cream but I never ever made such a huge amount), those carbs are unavoidable unless you are fine with some sweet watery thing or do it special, I have one recipe with less dairy and less carbs… And if it’s much, one probably should thinks about their ice cream consumption. It’s food but not a main dish, I know it’s possible to eat much but that’s not how one should act And I really don’t eat my sweets particularly in moderation… But I do eat my carbier stuff so, only the tasty ones where a little goes a long way can stay
Sweets are very very easy on keto, some food types must go (at least if you are like me and find substitutions no good) But it’s no problem unless one gets the compulsion to eat something specifically. Keto allows basically anything if you just have a carb limit and no extra rules and lots of ingredients are very low-carb. It’s easy to eat well in every sense of the word
But it may take time to get used to it. And some people may choose to just eat carby stuff now and then, I surely did but I keep evolving.
Maltitol is fine for most people as long as it’s not in large amounts, it’s the most likely to put you on the toilet than it is to stall you. Are you tracking your intake of everything? If not don’t blame the maltitol for that stall.
Many are just anti-fake sweeteners and blame them for things that they can’t really prove. You limit yourself a lot when you do that. Any examples of those snacks you’re referring to? The carbs can also be from fiber or starches which don’t act the same and don’t (in real life) need to be worried about as most are not digestible.
I used to blame a ton of stuff for stalling me before I was tracking everything, wasn’t a single thing I decided was the problem, was me eating over 1000 cals a day over what my garbage metabolism could deal with at the time!
I was eating to much maltitol. I would buy the chocolate covered almonds with maltitol or coconut bars and some day I would have 2 or 3. With maltitol it would say 2 or 3 net carbs each bag 8 or 9 grams of maltitol . I didn’t eat a lot but.
I am eating real food now mostly just meats. I was also eating too much cheese strings . They said zero carbs but realized later zero actually ment .5 so eating 4 not a lot of carbs but an extra two carbs I didn’t need
Even cheese without carbs can cause a stall as it’s easy to overeat for many people. It’s typically not satiating enough.
There are people who believe that certain artificial sweeteners raise their insulin. It is certainly possible that this is true. But the culprits tend not to be sugar alcohols, from the posts I’ve read here on these forums. Unfortunately, there has been no way to measure insulin at home (though this may be changing), other than by carefully testing blood sugar levels and inferring an insulin response from the pattern of readings, so this is a hard thing to pin down.
The good news is that while people may find that one sweetener affects their progress, other sweeteners are usually fine for them. And the same sweetener may be bad for some people, but not for others. You really have to experiment on yourself to find what works for you.
That said, the main problem with maltitol is, as @lfod14 points out, its effect on the digestive system. Many people get diarrhoea from it, if they eat anything more than a small amount. Amazon used to sell 5-lb. bags of sugar-free Gummi Bears from Haribo that were sweetened with maltitol, and the product reviews were hysterically funny. Amazon stopped selling the product a few years ago, but the reviews may be still available to read. They’ll have you guffawing in your chair.
Ok
I thought maltitol caused insulin response similar to sugars as compared to other sugar alcohol
I’ve seen a ton of people claim that some of them “spike” their insulin, but I’ve yet to see a single person over the years backing that up with a pre/post insulin test, not one. The other problem is the VERY liberal use of the work “Spike” which also constantly happens when people are refering to their glucose levels.
“Food X spikes my blood sugar…”
How much?
20mg/dl… REALLY?
Our blood sugar and insulin are always moving around, that’s NOT a problem. It’s constant chronically high levels that are a problem. I don’t eat strict keto anymore. I’m about to hit the gym right now, I’ve had my protein sludge, with half a serving of oatmeal in it, a low carb english muffin and on the drive I’m going to eat 20 (a serving) gummy bears. meaning real ones, first ingredient is literally glucose syrup! Makes the workout amazing. I do this multiple times a week for my heavy lifting days. My last A1c was 4.8!
Rest of the day I eat a normal low carb day. Still more than I did when I was eating strict keto, but low carb. I take them in with context which is why my inflammation stays low and my A1C stays happy. I also have lower fasting glucose levels now than I ever did when my carbs were at 20g. Everything in context!
I give 100% credit for the ability to do this from become a tracker and also taking notes and really getting an idea on what my body was doing in different situations.
You don’t have to be petrified of everything. Just pay attention to what your body tells you and adjust for your goals.
Measuring insulin has required a lab test up till now, though I hear that may be changing. We’ve had people use serum glucose readings as a substitute, since it is possible to infer an insulin response from the pattern of the glucose drop.
An insulin “response” yes, but that doesn’t always equal a “spike”. That’s the point I’m making. Insulin always reacts to rising glucose and watching glucose move around doesn’t give you a 1:1 with insulin so what’s the point? 2 people with the exact same intake could have totally different glucose responses and insulin which would be person specific based on their level of insulin resistance. So saying I eat “x” and it “spikes” my insulin because my glucose dropped some ignoreable amount is as accurate and telling as saying you eat “fistfuls” and “craploads” of food. I’m all for tracking stuff, I’m at LabCorp more than most seeing what things do to me, but people put way too much faith into things that don’t tell them much of anything. Even if you were to do a pre/post insulin test AND recorded the amount of carbs that did it, that would all be out the window next time if the food you ate with the same amount of carbs had a different GI rating.