Is maltodextrin good or bad for you?
If Googling this maltodextrin-related question has gotten you to this article, then you’ve most probably also spotted the many queries out there in relation to whether maltodextrin is safe for us to consume or not.1
Interestingly, maltodextrins are actually naturally produced in our intestine when we digest starchy foods. They have the same calorie density as sugars and carbohydrates.
On the whole, they’re used to replace sugar or fat in food, such as ice cream, dried food, cereals, sweets and snacks. And if you happen to eat a lot of this type of food, then you may be consuming a high amount of maltodextrin without even realising it.
The consequences of this are that it’s highly likely it may impact your blood sugar levels because, despite being low in sugar, maltodextrin has a high Glycaemic Index (GI) rating (between 80 and 120), and causes blood sugar spikes just like glucose does. To put this into context, sugar’s glycaemic value is 65.2
The higher the glycaemic value a food or additive has, the quicker it goes through the digestive system, enters the bloodstream and raises blood sugar levels. Therefore, if you’re trying to manage your blood sugar levels, foods containing maltodextrin are not the best choice, and eating too many of them can cause your blood sugar to rise. (For more insight on blood sugar read, ‘
What is blood sugar?’)
What’s more, if you’re consuming a lot of maltodextrin then it’s most probably because you’re eating a lot of processed food, which is high in sugar and salt and low in minerals and nutrients, including fibre. Over time, this can lead to weight gain, high cholesterol levels and possibly Type 2 diabetes.
Summary
While maltodextrin is a white powder that may not taste of very much, it has a higher GI value than sugar. As a result, this means there’s a high probability of it impacting blood sugar levels. What’s more, maltodextrin is mainly found in processed and packaging foods, and eating a lot of this type of food can also lead to health issues, such as high cholesterol, and potentially, Type 2 diabetes.