Are you curious about hidden sugars in your diet? You may have heard of glucose and fructose, but what about maltose? Well, there are many foods that have maltose. And you should know about them if you’re trying to reduce sugar or manage your energy.
Some of the foods containing maltose are gluten-free breads, sweet potatoes, bagels, McDonald’s hotcakes, pecan pie, and bagel chips. Plus, there is cranberry sauce, pasta mixes, toaster pastries, crackers, pizza, soy sauce, and burritos.
After reading this, you’ll understand why eating foods with maltose is important. We’ll also talk about whether maltose is better than regular sugar. And most importantly, you’ll find out if maltose is good for you. We’ll cover everything!
Key Takeaways
- Maltose: Maltose is a type of sugar made up of two glucose molecules. It’s formed when starch is broken down. You can use it as a less sweet sugar in recipes.
- Maltose-Containing Foods: Maltose is found in many foods, especially baked goods, sweet potatoes, and some processed snacks. While it gives you energy, you should try to eat less of it from processed foods.
- Biological Importance: It’s important for our bodies. Maltose gives us energy by turning into glucose, helps us digest starch, and is used in making bread and beer. Also, plants use it to control their sugar levels.
- Health Considerations: Maltose might be better for you than table sugar (sucrose) because it doesn’t have fructose. But eating too much sugar can be bad for your health, like making you gain weight or having heart problems.
What Is Maltose?
Maltose is a type of sugar called a disaccharide made up of two smaller sugar molecules. It’s different from table sugar (sucrose), which is made of fructose and glucose. In contrast, maltose is made when two glucose units join together.
Besides, maltose is often found in starch. Starch is a complex carbohydrate made of many glucose molecules. Here, enzymes in your digestive system break down starch into maltose.
Now, you can buy maltose in crystal form at brewing stores or as a syrup near baking supplies. It’s different from high-fructose corn syrup. So, you can use maltose instead of other sugars in recipes.
But maltose is less sweet than sucrose or fructose, so you might need to use more of it to get the same taste. Aside from that, you can try sugar substitutes like figs or dates as they help with your digestion.
55 Maltose Containing Foods For Added Energy
Here’s a list of foods high in maltose measured in 100-gram servings.
| Item | Weight (g) |
| Rolls, white, gluten-free, made with brown rice flour, potato starch, and tapioca starch | 8.7 |
| McDONALD’S, Low Fat Caramel Sauce | 8.11 |
| Bread, white, gluten-free, made with brown rice flour and tapioca starch | 8.1 |
| Bread, whole grain, gluten-free, made with brown rice flour and tapioca starch | 6.81 |
| Sweet Potatoes, french fried, frozen as packaged, salt added in processing | 6.1 |
| Bagels, enriched, plain, with calcium propionate (includes onion, poppy, sesame), toasted | 5.23 |
| McDONALD’S, Hotcakes (with 2 pats margarine & syrup) | 5.2 |
| Spelt, uncooked | 5.15 |
| Pie, pecan, commercially prepared | 4.98 |
| Snacks, bagel chips, plain | 4.81 |
| Cranberry sauce, canned, sweetened | 4.45 |
| Pasta mix, classic beef, unprepared | 4.37 |
| Formulated bar, high fiber, chewy, oats and chocolate | 4.31 |
| Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | 4.03 |
| Babyfood, cereal, oatmeal, dry fortified | 3.99 |
| Crackers, cheese, regular | 3.84 |
| Bread, french, or vienna (includes sourdough) | 3.7 |
| Cream substitute, powdered | 3.67 |
| Sweet potato, cooked, boiled, without skin, with salt | 3.34 |
| Sweet potato, cooked, boiled, without skin | 3.34 |
| Crackers, wheat, reduced fat | 3.34 |
| Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | 3.2 |
| Sweet potato, cooked, baked in skin, flesh, without salt | 3.12 |
| Sweet potato, cooked, baked in skin, flesh, with salt | 3.12 |
| Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | 3.07 |
| Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | 2.96 |
| Sweeteners, sugar substitute, granulated, brown | 2.94 |
| Burrito, bean, and cheese, frozen | 2.73 |
| Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | 2.72 |
| Garlic bread, frozen | 2.64 |
| Snacks, pita chips, salted | 2.59 |
| Rolls, hamburger or hotdog, plain | 2.52 |
| Pancakes, plain, dry mix, complete (includes buttermilk) | 2.49 |
| Pizza, cheese topping, rising crust, frozen, cooked | 2.43 |
| Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | 2.42 |
| Crackers, wheat, regular | 2.42 |
| Pizza, meat and vegetable topping, rising crust, frozen, cooked | 2.4 |
| Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | 2.39 |
| Sauce, peanut, made from coconut, water, sugar, peanuts | 2.2 |
| English muffins, plain, enriched, with ca prop (includes sourdough) | 2.18 |
| Babyfood, cereal, Rice, dry, fortified | 2.16 |
| Bread crumbs, dry, grated, seasoned | 2.04 |
| PIZZA HUT 12″ Pepperoni Pizza, Pan Crust | 2.01 |
| Bread, chapati or roti, whole wheat, commercially prepared, frozen | 1.97 |
| Pasta, dry, unenriched | 1.96 |
| Pasta, dry, enriched | 1.96 |
| Bread crumbs, dry, grated, plain | 1.92 |
| Egg rolls, pork, refrigerated, heated | 1.84 |
| Bread, multi-grain, toasted (includes whole-grain) | 1.82 |
| Bread, naan, plain, commercially prepared, refrigerated | 1.8 |
| Bread, wheat | 1.74 |
| Toaster pastries, brown-sugar-cinnamon | 1.7 |
| Bread, paratha, whole wheat, commercially prepared, frozen | 1.7 |
| Crackers, saltines, low salt (includes oyster, soda, soup) | 1.69 |
| Bread, white, commercially prepared (includes soft bread crumbs) | 1.67 |
| Bread, multi-grain (includes whole-grain) | 1.67 |
What is the Biological Importance of Maltose?
While carbohydrates are essential for various biological functions, maltose also plays a vital role in these processes. Some of these functions include —
- Energy Source: It’s a useful energy source. When your body breaks down maltose, it turns into glucose. It fuels your cells and helps generate ATP! Basically, it gives you the energy that powers everything you do.
- Fermentation: Maltose is also a major part of fermentation. If you’ve ever enjoyed beer or bread, you’ve benefited from maltose. In yeast and certain bacteria, maltose ferments, producing alcohol and carbon dioxide. It’s vital for baking and brewing.
- Intermediate in Starch Digestion: Regarding digestion, maltose is a key player in breaking down starch. When you eat starchy foods, enzymes like amylase break them down into maltose. And then it gets converted into glucose for your body to use.
- Role in Plant Metabolism: In plants, maltose helps regulate carbohydrate metabolism. As plants break down starch, they produce maltose. They then use it for energy and as a signaling molecule to manage their carbohydrate levels.
- Nutritional Aspect: Lastly, you’ll find maltose in your diet, especially in foods like malted products. It adds to your carbohydrate intake, giving your body an extra energy source.
Is Maltose Healthier Than Table Sugar?
Maltose is somewhat better for you than regular table sugar. However, it’s not a clear winner! Table sugar, or sucrose, is made of glucose and fructose.
Fructose, especially, has been linked to serious health problems like insulin resistance, obesity, and diabetes. See, your body processes fructose differently than glucose.
Because maltose is only made of glucose, it doesn’t have the same problems as fructose. So, in theory, it could be healthier than sucrose.
But there’s no strong evidence yet that swapping fructose for maltose will make you healthier. We need more research to know for sure.
For now, the best thing to do is to be careful about how much added sugar you eat, whether it’s sucrose, maltose, or something else.
Remember, excessive sugar isn’t good for you, no matter what kind it is!
Is Maltose Good or Bad for You?
Maltose isn’t necessarily bad. However, like any sugar, you should consume it in moderation. It provides energy, but too much of it — especially from processed foods — can lead to health problems.
Sugars, like maltose, are a type of carbohydrate that your body uses for energy. But not all carbs are the same. Complex carbs in vegetables, fruits, and whole grains are digested slowly. They give you steady energy and important nutrients.
On the other hand, simple carbs, like those in soda and candy, are digested quickly. They cause your blood sugar to rise and lead to weight gain if you eat too much.
On top of that, many processed foods have added sugars, including maltose. These sugars are easy to digest but don’t have the same benefits as complex carbs. Eating too much-added sugar can raise your triglyceride levels, which can lead to —
- Weight gain
- Excess fat around your muscles and liver
Plus, health problems like —
- Heart disease
- Diabetes
- Fatty liver disease
In fact, The American Heart Association recommends eating less than 6% of calories daily to lower your risk of overall health problems. So, while maltose itself isn’t bad, overconsuming sugar, especially processed sugar, can be harmful.
Final Words
Finally, maltose is a sugar found in many foods like bread, sweet potatoes, and some processed snacks. It can give you a quick energy boost, but it’s important to eat it in moderation.
We’ve talked about how your body uses maltose, how it’s used in making beer and bread, and how it compares to other sugars. Going forward, you must be aware of foods that have maltose.
Thus, you can make smarter food choices and better manage your overall sugar consumption. Remember, it’s all about balance!
FAQs
Is maltose a carbohydrate?
Yes, maltose is a carbohydrate. It belongs to the disaccharide group, a type of simple sugar made up of two glucose molecules. Carbohydrates like maltose provide energy and are classified into different types such as disaccharides, monosaccharides, and polysaccharides.
What is a substitute for maltose?
Honey is a common substitute for maltose, though it’s much sweeter and can add a fruity or floral taste. While honey works in most recipes, its sweetness and flavor profile may differ from maltose, which has a neutral taste.
How can you tell if a certain food contains maltose?
You can often spot maltose in foods that include ‘malt’ or ‘malted’ in their name, like malted milk or malt vinegar. Maltose is also a key ingredient in brewing beer and certain candies, so check labels if you’re unsure.
