If you often check the ingredients in your processed or packaged foods, you might have seen maltodextrin listed among them. Food makers add it to a wide variety of foods, like:
- Weight-training supplements
- Yogurt
- Nutrition bars
- Chips
- Sauces
- Spice mixes
- Cereals
- Artificial sweeteners
- Baked goods
- Beer
- Snack foods
- Candies
- Soft drinks
The FDA lists the product among the generally safe food additives.
How Is Maltodextrin Made?
Maltodextrin is a type of carbohydrate that goes through intense processing. It comes in the form of a white powder from rice, corn, wheat, or potato starch that is cooked. Acids or enzymes are added to break it down further. The final product is a water-soluble white powder with a neutral taste. The powder is used as an additive in the foods above to replace sugar and improve their texture, shelf life, and taste.
If you have celiac disease, be careful about eating foods with maltodextrin. The powder could have traces of gluten if its source is wheat.
"Maltodextrin is generally considered safe for those with celiac disease because the gluten proteins have been degraded or removed during processing," says nutritionist Theresa Gentile, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics. "There could still be cross-contamination, so look for a gluten-free label on a product."
What Are the Potential Health Risks of Maltodextrin?
If you eat too many foods containing maltodextrin, your diet's quality is likely to be below par. You will get too much sugar and low amounts of fiber. Such diets will increase your risk of type 2 diabetes, weight gain, and high cholesterol.
Maltodextrin and diabetes. The glycemic index (GI) of maltodextrin is higher than that of table sugar. This means that the powder can cause a spike in your blood sugar shortly after eating foods that have it. A sudden spike in blood glucose in people with insulin resistance or diabetes can be fatal.
A high GI means that foods quickly enter the bloodstream and the body quickly absorbs them. This increases the risk of type 2 diabetes. Complex carbohydrates don't pose this danger as the body takes time to absorb them. You also tend to feel fuller for a longer time.
"Since [maltodextrin] is absorbed fairly easily in the body, it can spike blood sugar levels pretty quickly in someone with type 1 or 2 diabetes," Gentile says. "This creates a higher demand of insulin from the body, which could worsen insulin resistance over time."
Maltodextrin and gut bacteria. Maltodextrin may affect the balance of bacteria in the gut. Research in its early stages suggests that maltodextrin may lower the number of good bacteria and increase the harmful bacteria. This can cause damage to the intestine and increase the risk of inflammatory bowel disease. The powder may also enhance the survival of salmonella bacteria. It causes gastroenteritis and other inflammatory conditions.
May cause allergic reactions. An excess of maltodextrin may cause gastrointestinal symptoms. These include gas, gurgling sounds, and diarrhea. Studies show that it can cause allergic reactions such as cramping and skin irritation. The process of making the powder removes all protein, including gluten, but traces may still be found. This can be dangerous for you if you have gluten intolerance or celiac disease.
May cause weight gain. Maltodextrin is a simple carbohydrate with no nutritional value. High amounts of maltodextrin can lead to weight gain.
What Are the Benefits of Maltodextrin?
Source of energy. Maltodextrin can be a quick source of energy. One gram contains 4 calories, the same amount as table sugar or sucrose. The body digests the powder quickly to help you get some fuel for your muscles. This explains why companies use it in large quantities while making energy drinks, sports drinks, and nutrition bars. People who work out can benefit from the product after hard workouts to restore their blood sugar levels.
May fight colorectal cancer. A form of maltodextrin — Fibersol-2 — is effective in preventing human colorectal tumor cell growth. This could be because it promotes bacterial fermentation and improves digestion.
What Are Healthy Maltodextrin Alternatives?
The disadvantages of maltodextrin are way more than the benefits, especially if you have a sensitive digestive system. There are healthier options that can add flavor, act as binding ingredients, and help restore energy levels. These include:
- Pectin: Comes from fruits, seeds, and vegetables
- Stevia: Comes from the leaf of the stevia plant
- Dates: Contain copper, potassium, magnesium, vitamin B6, and iron
- Honey: Protects you against many illnesses
- Guar gum: Works as a thickening agent and slows down glucose absorption
Experts consider maltodextrin a safe product for consumption, but it may carry some risks. If you have diabetes or celiac disease, use healthier alternatives to the product. Avoid eating highly processed foods, and choose whole grains and vegetables to boost brain, gut, and heart health.
Why Is Maltodextrin in Your Food?
Maltodextrin has several important uses in food:
- As a thickener and filler: Maltodextrin is a thickening agent that bulks up food, making it denser.
- For extending shelf life: Adding maltodextrin extends the shelf life of processed food products while maintaining the food quality.
- For improving taste: Maltodextrin is considered tasteless, but studies show that how the carbohydrate is processed can influence taste perception, including how sweet it tastes.
Gentile suggests reading nutrition labels to look for maltodextrin, explaining, "Watch for foods labeled 'sugar-free' or 'low-fat' because they often use maltodextrin for texture or sweetness — so it can sneak in unnoticed."
What's the Nutritional Value of Maltodextrin?
In 100 grams of maltodextrin, you will find:
- Calories: 375 kcal (3.75 kcal per gram)
- Total sugars: 3.57 grams
- Added sugars: 3.6 grams
- Sodium: 89 milligrams
- Protein: 0 grams
- Fat: 0 grams
Maltodextrin FAQs
Is maltodextrin OK for people with diabetes?
Maltodextrin is digested quickly and absorbed as glucose, raising blood sugar levels. It could make it harder to break down sugars and worsen insulin resistance and diabetes. So, people with diabetes should avoid foods with maltodextrin.
Is maltodextrin ever good for you?
Maltodextrin could help athletes by giving their muscles an energy boost, reducing fatigue and improving endurance.
When should you avoid maltodextrin?
It's best to avoid maltodextrin if you have diabetes or insulin resistance because it can raise your blood sugar. Since some maltodextrin is made from wheat, avoid it if you have celiac disease. Maltodextrin is a carbohydrate that could lead to weight gain, so avoid foods that contain the ingredient if you are on a low-carb diet or trying to lose weight.
