What is maltodextrin?
Look at the food labels on many packaged foods and you may notice a very common ingredient called maltodextrin. This artificially produced white powder is often used in our everyday foods such as yogurt, sauces and salad dressings.
How is maltodextrin made?
Maltodextrin is a white powder made from corn, rice, potato starch or wheat. Even though it comes from a plant, it is highly processed. Maltodextrin is a non-sweet sugar mixture of glucose units linked together by alpha-1-4 bonds. They are usually made by first cooking, gelatinizing, and acid and enzymatic hydrolysis of starch. Acid-catalyzed hydrolysis produces a retrograde chain, while the combination of acid and amylase catalysis produces low hygroscopicity, high solubility maltodextrin. Such as thermostable bacterial alpha-amylase for further breakdown. The resulting white powder is water-soluble and has a neutral taste. Physical modification can also be performed. They are sold as a white powder or concentrated solution.
Maltodextrin is closely related to corn syrup solids, except that they differ in their sugar content. Both undergo hydrolysis, a chemical process that involves adding water to further aid breakdown. However, when hydrolyzed, corn syrup solids contain at least 20% sugar, while maltodextrin has less than 20% sugar.
Is maltodextrin safe?
The U.S. Food and Drug Administration (FDA) has approved maltodextrin as a generally recognized as safe (GRAS) food additive (e number: E1400).
The truth is, maltodextrin can be considered a metabolically dead food - it lacks nutritional value.
Carbohydrates should make up 45-65% of your calorie intake, with an emphasis on fiber-rich complex carbohydrates. If you have diabetes or follow a low-carb diet, include maltodextrin in your daily carbohydrate count. However, maltodextrin is usually found in small amounts in foods and does not significantly affect your overall carbohydrate intake. Maltodextrin has a high glycemic index and can raise blood sugar, so diabetics should consume it in moderation.
What is the nutritional value of maltodextrin?
Maltodextrin contains 4 calories per gram. 97 grams of total carbohydrates per 100 grams, Includes 7 grams of added sugar. Like sugar, your body digests maltodextrin quickly, so it's useful if you need a quick boost of calories and energy. However, the GI of maltodextrin is higher than that of table sugar, ranging from 105 to 110, like glucose, span>This means it can raise your blood sugar levels very quickly.
When should you avoid maltodextrin?
Blood sugar spike
Maltodextrin's high GI means it can cause your blood sugar levels to spike, especially if consumed in large amounts. So if you have diabetes or insulin resistance, you may want to avoid or limit it. You should also avoid doing this if you are prone to developing diabetes.
Inhibit the growth of probiotics
Research shows that maltodextrin can alter gut bacteria and cause intestinal disease. The increasing consumption of polysaccharides such as maltodextrin in the Western diet is accompanied by an increase in the incidence of Crohn's disease. Further research has shown that maltodextrin can promote the adhesion of bacteria, including E. coli associated with autoimmune diseases, and improve the survival of Salmonella. Additionally, maltodextrin impairs antimicrobial responses and inhibits intestinal defense mechanisms, potentially leading to inflammatory bowel disease and other illnesses.
May cause allergic reactions or side effects
If you're on a gluten-free diet, you may be concerned about maltodextrin because it contains "malt" in its name. Malt is made from barley and therefore contains gluten. However, maltodextrin does not contain gluten, even though it is made from wheat. The processing that wheat starch undergoes in making maltodextrin makes it gluten-free. Therefore, if you have celiac disease or are on a gluten-free diet, you can still consume maltodextrin.
Maltodextrin and weight loss
Maltodextrin is highly processed and contains no nutrients. If you're trying to lose weight, you'll want to avoid maltodextrin. It is essentially a sweetener and a carbohydrate with no nutritional value, and it can cause blood sugar to spike. The sugar content in maltodextrin can lead to weight gain.Maltodextrin and genetically modified foods
Finally, because it is often used as a cheap thickener or filler, maltodextrin is often made from genetically modified (GMO) corn. According to the Food and Drug Administration, GMO corn is safe and meets all the same standards as non-GMO plants. However, if you choose to avoid GMOs, that doesn't mean you need to avoid all foods containing maltodextrin. Any food labeled organic in the United States must also be free of genetically modified ingredients.
Is maltodextrin good for diabetics?
Because maltodextrin has the potential to cause rapid increases in blood sugar levels, it is best for people with diabetes to avoid using it. However, maltodextrin is generally safe in small doses. As long as you only consume a small amount of maltodextrin and include it in your carb total for the day, you should be fine. If you're not sure how it affects your blood sugar, check your blood sugar levels more frequently when adding maltodextrin to your diet. Signs that maltodextrin is causing your blood sugar to spike include:
- Sudden headache
- Increased thirst
- Lack of concentration
- Blurred vision
- Fatigue
Is maltodextrin good for you?
Exercise
Because maltodextrin is a rapidly digesting carbohydrate, it is often included in sports drinks and snacks for athletes. For bodybuilders and other athletes trying to gain weight, maltodextrin is a good source of quick calories during or after a workout. Since maltodextrin doesn't require as much water to digest as some carbohydrates, it's a great way to get calories quickly without dehydration. Research also shows that maltodextrin supplements can help maintain anaerobic capacity during exercise.Chronic hypoglycemia
Some people with chronic hypoglycemia take maltodextrin as part of their regular treatment. Because maltodextrin causes blood sugar to rise more quickly, it is an effective treatment for people who have difficulty maintaining normal blood sugar levels. If their blood sugar levels get too low, they have a quick solution.Colorectal cancer
There is evidence that fermentation of maltodextrin in the intestines may serve as a drug that may help prevent colorectal cancer. A recent study found that Fibersol-2, a form of digestive dextrin, has anti-tumor activity. It stopped tumor growth without any apparent toxic side effects.Digestion
Some studies have found that anti-digestive maltodextrin has a positive impact on overall digestion. It improves bowel function such as colon transit time, stool volume, and stool consistency.What are the alternatives to maltodextrin?
Common sweeteners used in home cooking instead of maltodextrin include:
- White or brown sugar
- Coconut sugar
- Tequila
- Honey
- Maple Syrup
- Juice concentrate
- Molasses
- Corn Syrup
Consider sweetening your meals with whole fruit pureed, mashed, or sliced for a rich source of fiber, sweetness, vitamins, minerals, antioxidants, and moisture.
Other thickeners such as guar gum and pectin can be used as alternatives in baking and cooking. Sweeteners that may not have a big impact on your blood sugar levels include:
- Sugar alcohols, such as erythritol or sorbitol
- Stevia-based sweeteners
- Polydextrose
Indigestible maltodextrin
Maltodextrin, available in another form, is called indigestible maltodextrin or Digestion-resistant maltodextrin.
Indigestible maltodextrin is derived from starch and promotes digestive health by preventing constipation and supporting regular bowel movements. It nourishes beneficial gut bacteria. It also has a low glycemic index, making it suitable for people with diabetes or those who control blood sugar levels.
Research results show that indigestible maltodextrin can improve colonic transit time (CTT), stool volume, stool consistency and some intestinal changes in healthy people.
Why is maltodextrin contained in food?
Maltodextrin is often used as a thickener or filler to add bulk to processed foods. It is also a preservative and can extend the shelf life of packaged foods. It is cheap and easy to produce, so it can be used to thicken products such as instant puddings and gelatins, sauces and salad dressings. It can also be combined with artificial sweeteners to sweeten products such as canned fruit, desserts and powdered drinks. It is even used as a thickening agent in personal care products.
Conclusion
Like sugar and other simple carbohydrates, maltodextrin can form part of a healthy diet but should not be a staple, especially for people with diabetes and those trying to maintain their weight. As long as you limit it and balance it with fiber and protein, maltodextrin can add valuable carbohydrates and energy to your diet for athletes and those who need to increase blood sugar.
