Maltodextrin is a white powder made from carbohydrates through breaking down starches, known as hydrolysis. It’s commonly used in packaged foods to enhance taste and texture. This carbohydrate helps extend the shelf life of sweeteners, baked goods, and supplements. However, even though it’s frequently found in U.S. foods, its high glycemic index could affect blood sugar levels.
Maltodextrin is a popular food additive because it prevents moisture buildup, making foods spoil less quickly. It’s not just for large-scale food production; people can buy it for home cooking too. It improves the texture of baked goods and sweeteners, and is sometimes added to gravies, instant puddings, and salad dressings to make them thicker. You’ll also find maltodextrin in ice cream, cereals, snacks, and sports drinks. In sports drinks, it reduces sweetness while boosting energy and helping with muscle recovery post-exercise.
This ingredient is also used in some infant formulas as a lactose substitute and appears in certain alcoholic beverages and low-fat products. Athletes often use maltodextrin supplements to enhance performance and quickly absorb carbohydrates. Studies suggest that increasing carbs can delay muscle fatigue during intense activities, though more research on maltodextrin’s specific effects is necessary.
Since maltodextrin is purely carbohydrates, a 56-gram serving of unflavored powder is high in carbs and not ideal for managing blood sugar, especially for diabetics. Your body digests it quickly, which can stabilize blood sugar, but one study found it raised blood sugar levels after meals in people with and without type 2 diabetes. Generally, though, it’s consumed in small amounts that don’t greatly impact blood sugar control.
The U.S. FDA deemed maltodextrin safe for consumption back in the 1950s, giving it a GRAS certification. However, some health concerns exist. Large amounts could harm your blood sugar levels because of its high glycemic index. Regular use of maltodextrin supplements might lead to high blood sugar, and it may reduce beneficial gut bacteria. This could potentially be related to gut disorders like inflammatory bowel disease, though more research is needed. It’s wise to consult your healthcare provider before using maltodextrin supplements.
Given its widespread use in packaged foods, avoiding maltodextrin can be challenging. Check product ingredient lists for its presence. There are alternatives for it when cooking, such as tapioca starch, which is flavorless, or corn starch and pectin, which can also thicken foods. Sugar alcohols like erythritol are alternatives that have less impact on blood sugar but may cause digestive issues. Consulting a healthcare professional before using these substitutes is advisable.
Maltodextrin is widely used in U.S. packaged foods to improve texture, extend shelf life, and provide energy. It’s FDA-approved but consuming too much might harm blood sugar levels, particularly for those with diabetes. If you’re considering using maltodextrin or taking it as a supplement, talk to your healthcare provider.
