What is Maltodextrin and is it safe?

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Maltodextrin is a white starch that is added by manufacturers to many foods to improve flavor, texture, thickness, and shelf life. Learn about the benefits and dangers of maltodextrin and which foods contain it.

1. What is Maltodextrin?

Maltodextrin is a starch (carbohydrate) derived from natural starches such as corn, rice, potato or wheat starch.... This starch is also a common ingredient in foods. packaging such as cakes, candies and soft drinks. When it does appear, it will usually be on food labels. Many people believe that maltodextrin is harmful to their health.
Although it is of plant origin, it is very well processed. The starch is first cooked, then acids or enzymes such as heat-stable bacterial alpha-amylase are added to break it down into even smaller pieces. The white powder formed is water soluble and has a neutral taste.
Maltodextrin is closely related to corn syrup solids, with one key difference being in the sugar content of each of them. Both must undergo hydrolysis, a chemical process that involves the addition of water to aid in the breakdown process.
However, after hydrolysis, the corn syrup solids contain at least 20 percent sugar, while maltodextrin contains less than 20 percent sugar.
What is the nutritional value of maltodextrin?
Maltodextrin has about 4 calories per gram - the same number of calories as sucrose, or table sugar.
Like sugar, your body is able to digest maltodextrin quickly, so it is useful if you need a quick calorie and energy boost. However, the GI of maltodextrin is higher than table sugar and ranges from 106 to 136. This means it can raise your blood sugar very quickly.
Why is maltodextrin in your food?
Maltodextrin is often used as a thickener or filler to increase the volume of processed foods. It is also a preservative that increases the shelf life of packaged foods.
It is inexpensive and easy to produce, which makes it useful for thickening products such as instant puddings and gelatins, dressings and salad dressings. It can also be combined with artificial sweeteners to sweeten products, such as canned fruit, desserts, and powdered beverages.
It is even used as a thickener in personal care items such as lotions and hair care products.

2. Is Maltodextrin safe?

The United States Food and Drug Administration (FDA) has approved that Maltodextrin is a very safe food additive. It is also included the nutritional value of the food as part of the total carbohydrate count.
According to the Dietary Guidelines for Americans, carbohydrates should make up no more than 45–65 percent of your total calories. Ideally, most of those carbohydrates should be fiber-rich complex carbohydrates and not foods that spike your blood sugar quickly.
However, maltodextrin is usually only found in foods in small amounts. It won't significantly affect your overall carbohydrate intake. Maltodextrin also has a high glycemic index (GI), which means it can cause your blood sugar to spike. It is safe to consume in very small amounts, but people with diabetes should be especially careful.
A diet consisting mostly of low GI foods is beneficial for everyone, not just people with diabetes.
When should you avoid maltodextrin?
The high GI of maltodextrin means it can cause your blood sugar to spike, especially if it's consumed in large amounts.
Therefore, you can avoid or limit it if you have diabetes or insulin resistance. It should also be avoided if you are predisposed to developing diabetes. Another reason to limit maltodextrin is to keep your gut bacteria healthy.
In a 2012 study published in PLoS ONE that maltodextrin can change the composition of your gut bacteria in a way that makes you more susceptible to disease. It can prevent the growth of probiotics in your digestive system, which is important for immune system function.
The same study also shows that maltodextrin can increase the growth of bacteria, such as E. coli, which are associated with autoimmune disorders such as Crohn's disease. If you are at risk of developing an autoimmune disease or digestive disorder, you should avoid maltodextrin.

3. Top 6 risks of Maltodextrin

3.1. Increased blood sugar

Maltodextrin can cause your blood sugar to spike because it has a high glycemic index. This can be especially dangerous for people with symptoms of diabetes or insulin resistance, as indicated in research published in the Journal of Nutrients.
Easily absorbable carbohydrates like maltodextrin and sugar will quickly enter your bloodstream, and if the carbs are not being used for energy, they will be stored as fat.
This is very different from real complex carbohydrates from whole grains that are broken down and absorbed slowly, helping you feel fuller for longer and stay energized all day long.

3.2. Prevents the growth of Probiotics

Maltodextrin has the ability to change the composition of your gut bacteria by preventing the growth of beneficial probiotics.
Research conducted at the Lerner Research Institute in Ohio relays that polysaccharides such as maltodextrin are associated with bacteria-related gut disorders. According to researchers, the increasing consumption of polysaccharides in the Western diet was associated with an increased incidence of Crohn's disease by the end of the 20th century.
A 2012 study found that maltodextrin increased the likelihood of developing Crohn's disease. The ability of bacteria to adhere to human intestinal epithelial cells and to enhance the adhesion of E. coli, has been implicated in autoimmune disorders.
Even more studies have shown that maltodextrin promotes the survival of salmonella bacteria, bacteria that can cause a variety of chronic inflammatory diseases.
A study conducted at the Research Center for Mucosal Biology and Immunology in Boston has also shown that maltodextrin attenuates cellular antibacterial responses and suppresses intestinal antimicrobial defenses, leading to to inflammatory bowel disease and other conditions arising from an inappropriate immune response to bacteria.

3.3. Made from genetically modified corn

Although the Food and Drug Administration does not require safety testing for genetically modified organisms (GMOs), increased independent research has linked them to a number of health problems, including Alzheimer's disease, cancer, kidney damage, antibiotic resistance, reproductive disorders and allergies.
According to research published in the journal Critical Reviews in Food Science and Nutrition, genetically modified foods can have toxic effects on several organs and systems of the body, including pancreatic, kidney, and pancreatic parameters. , reproduction and immunity.
Because maltodextrin in corn is made by treating corn with enzymes. The United States Department of Agriculture has found that 85% of corn grown in the United States is genetically modified to be able to withstand herbicides, most likely the maltodextrin you eat is genetically modified.

3.4. May cause allergic reactions or side effects

A 2013 study published in the Journal of Nutritional Science and Vitaminology noted that the consumption of maltodextrin, especially at higher doses, can cause digestive symptoms, such as a gurgling sound. vomiting, bloating and even diarrhea.
There have also been reports of other allergic reactions to maltodextrin such as skin irritation, cramps and bloating.
Maltodextrin is also sometimes made from wheat, but the manufacturing process removes gluten from the wheat entirely, making it “safe” to eat for people with celiac disease or other intolerance symptoms. gluten.
During maltodextrin processing, all proteins are removed, including gluten, but traces of gluten may still be present in products containing maltodextrin. This can be dangerous for people with certain celiac disease or gluten intolerance.
You may see maltodextrin listed with the product ingredients, but the name does not indicate the source, such as wheat. Although maltodextrin is generally considered gluten-free, people with severe allergies should avoid foods containing this ingredient.

3.5. No nutritional value

One teaspoon of maltodextrin has about 15 calories and 3.8 grams of carbohydrates, and that's about it.
It is very well processed so it doesn't have all the nutrients. While it can spike blood sugar and promote the growth of harmful bacteria in the gut, as has been shown in studies, there's no real health benefit to it. associated with the consumption of maltodextrin.
When choosing foods to use as sweeteners, binders or puffs, choose natural foods that provide some nutritional value.

3.6. May cause weight gain

Maltodextrin has no nutritional value, raises your blood sugar and is a simple carbohydrate. But consuming it can actually lead to weight gain.
Since it's often used as an ingredient in nutrition bars and meal replacement drinks, you'd think otherwise, but remember that this starch acts like a sugar in your body and won't. help you lose weight. This is why it is often used by athletes and bodybuilders to help them gain weight.

4. Does Maltodextrin Have Any Benefits?

4.1. Fitness support

Bodybuilders sometimes use simple carbohydrates after a hard workout to restore the body's glycogen (stored energy) and glucose (usable energy) levels.
After a workout, bodybuilders or athletes may choose to consume high glycemic foods (such as maltodextrin and dextrose) to raise blood sugar and normal insulin levels to deliver carbohydrates to the body. muscle cells.
Research published in the International Journal of Sports Nutrition and Exercise Metabolism shows that carbohydrate powder in the form of maltodextrin is safe for healthy young athletes who use it for resynthesis. glycogen after exercise, assuming that they have metabolized enough glucose.

4.2. Regulate low blood sugar

Because maltodextrin raises blood sugar, it can be helpful for people with chronic hypoglycemia or low blood sugar.
For some people, consuming this polysaccharide helps regulate blood sugar when their glucose levels become too low.

4.3. May fight colorectal cancer

A 2015 study published in the journal Cancer Biology & Therapy identified maltodextrin as a tumor suppressor in human colorectal cancer cells.
In research, resistant carbohydrates appear to have anti-tumor properties and can be used as a dietary supplement for colorectal cancer patients.

5. 5 healthier alternatives

If you tend to eat packaged or processed foods, chances are you often consume maltodextrin. Using natural, whole foods is always a healthier and safer choice, especially if you have blood sugar issues or have trouble managing your weight.
Contains natural sweeteners and sugar substitutes that add flavor to foods, help restore glucose and glycogen levels, and can be used to bind ingredients or add bulk to recipes cooking food. Here are some better alternatives to maltodextrin:

5.1. Stevia

Stevia is an all-natural, zero-calorie sweetener extracted from the leaves of the stevia plant. However, it's important to know that not all stevia are created equal.
There are three main types of stevia: green leaf stevia, extracted stevia, and modified stevia (like Truvia). Green leafy stevia is the best choice because it is the least processed.
Stevia also has some sweet health benefits.
Research shows that there are some positive side effects of stevia. For example, it can significantly reduce fasting blood sugar and balance insulin resistance in diabetic rats.
Using high-quality stevia extract in place of table sugar or other forms of processed sugar, like maltodextrin, also helps you reduce not only your overall daily sugar intake but also your calorie intake.

5.2. Pectin

Pectin is a carbohydrate extracted from fruits, vegetables and seeds. Pears, apples, guava, quince, plums, oranges and other rich citrus fruits contain large amounts of pectin.
The main use of pectin is as a gelling agent, thickener and stabilizer in foods. You can find it as an extract or powder at most food and supplement stores, or you can easily extract pectin from apples at home.
There are many health benefits to using pectin as a cooking and baking agent. Most notably, it is high in water-soluble fiber and promotes digestive health.
According to studies, it works by binding with fats in the digestive tract, including cholesterol and toxins, and promoting their elimination, thereby detoxifying the body and regulating the use of body sugar.

5.3. Palm fruit

Dates provide potassium, copper, iron, manganese, magnesium and vitamin B6. They are easy to digest and help metabolize proteins, fats, and carbohydrates.
Research shows that dates have a lot of health benefits and they are used as a potential healing food for people around the world.
Dates make great natural sweeteners and sugar substitutes, plus they can be used to bind ingredients together like maltodextrin (but healthier). You can also use Medjool dates to make a paste for extra bulk when baking.

5.4. honey

Instead, you can switch out processed carbohydrates for an energy boost and replenish your glycogen stores with raw honey.
Raw honey is unfiltered and unpasteurized, so it has incredible nutritional and health value. It contains 80% natural sugars, so it's no surprise that it's been called "the perfect running fuel".
Honey provides an easily absorbed source of energy in the form of liver glycogen, making it the ideal energy source before and after exercise. Plus, there are many other health benefits of raw honey.
Unlike processed simple carbohydrates, honey increases the levels of health-promoting antioxidants in the body, thereby boosting the immune system and acting as a preventative measure against many debilitating diseases. Honey is also beneficial for the digestive tract and helps control your blood sugar.
In fact, research proves that honey has anti-diabetic effects.

5.5. Guar Gum

Guar binder is one of the most frequently used binders in gluten-free recipes and gluten-free baking products. It can be used in place of maltodextrin and other binding products, and it also acts as a thickener.
It is useful to keep thinner ingredients, like water, uniformly combined with thicker ingredients, like coconut cream or oil. It can be used to make homemade kefir, yogurt, sherbet, almond milk or coconut milk.
Unlike maltodextrin, guar binders seem to slow glucose absorption, which is beneficial for people with prediabetes, diabetes, or high cholesterol levels.
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Reference sources: healthline.com, draxe.com