Maltodextrin And Keto: What's The Verdict?

Maltodextrin is a highly processed thickening agent and sweetener that is often used in low-carb foods. It is derived from starchy foods like corn, wheat, potatoes, rice, or tapioca. While it is approved by the FDA, it has no nutritional value and can cause gastrointestinal distress. It also has a high glycemic index, which means it can cause insulin spikes and kick you out of ketosis. For this reason, it is not recommended for those on a keto diet.

Maltodextrin is a synthetic carbohydrate that causes insulin spikes and can kick you out of ketosis

Maltodextrin has a high glycemic index, which means it can cause rapid increases in blood sugar levels. This, in turn, leads to significant insulin spikes as the body tries to regulate blood glucose levels. Even small amounts of maltodextrin can disrupt ketosis and push the body out of fat-burning mode, using sugar and carbs as energy sources instead.

The high-carb nature of maltodextrin makes it incompatible with the low-carb requirements of a ketogenic diet. A typical serving size of maltodextrin, about 2 grams, holds nearly 1.89 grams of net carbs, emphasizing its high-carb content. This can easily surpass the daily carb limit for those on a strict keto diet, which is typically less than 20 grams.

In addition to disrupting ketosis, maltodextrin has been linked to various potential side effects. It can cause gastrointestinal issues such as bloating, gas, and diarrhea. It may also affect the balance of gut bacteria, leading to a weakened immune system and an increased risk of inflammatory bowel disease and Crohn's disease.

Furthermore, maltodextrin is often derived from genetically modified (GMO) corn, which has been associated with negative health impacts. Studies suggest that consuming GMO corn can increase body weight and harm the liver, kidneys, and heart.

To maintain ketosis and avoid potential health risks, it is best to avoid maltodextrin and opt for keto-friendly sweeteners like stevia, monk fruit, and erythritol. These alternatives offer sweetness without the carb load, making them more suitable for a ketogenic diet.

It has a high glycemic index, which means it raises blood sugar levels higher than sugar

Maltodextrin has a high glycemic index, which means it raises blood sugar levels higher than sugar. The glycemic index (GI) is a system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels. The higher the glycemic index, the more impact a food has on blood sugar and insulin levels, increasing the risk of insulin resistance, obesity, and metabolic syndrome.

Maltodextrin has a glycemic index of 95 to 136, while table sugar has a glycemic index of 65. This means that consuming maltodextrin raises your blood sugar levels higher and faster than sugar. This is because maltodextrin is quickly broken down and absorbed into the bloodstream, providing instant energy for activities requiring quick bursts of power or speed, such as sprinting or weightlifting. However, this also leads to spikes in blood sugar and insulin levels, which can be dangerous for people with diabetes or insulin resistance.

The high glycemic index of maltodextrin can also cause weight gain. Maltodextrin is a simple carbohydrate that provides no nutritional value. Consuming it in high amounts can lead to an increased risk of type 2 diabetes, weight gain, and high cholesterol. Additionally, maltodextrin is often found in low-sugar and fat-free foods, making it challenging for consumers to identify and avoid.

The glycemic index of a food is determined by how quickly it raises blood sugar levels after consumption. Foods with a high glycemic index, like maltodextrin, are quickly digested and absorbed, leading to rapid increases in blood sugar and insulin levels. This can be dangerous for people with diabetes or insulin resistance and can increase the risk of insulin resistance and metabolic issues in healthy individuals.

Overall, the high glycemic index of maltodextrin means that it raises blood sugar levels higher and faster than sugar, which can have negative health consequences, especially for individuals with diabetes or insulin resistance.

It is often found in supplements, sports drinks, and meal replacement products

Maltodextrin is often found in supplements, sports drinks, and meal replacement products. It is a cheap additive that is easy to produce and can be used to bulk up or thicken food products, making them cheaper to produce. It is also used to enhance the texture and flavour of foods and extend their shelf life.

Maltodextrin is a highly processed polysaccharide, which is a type of carbohydrate that combines several different sugar molecules. It is derived from plants, usually corn, wheat, rice, or potato starch. The process of making it involves cooking the starches and then adding acids or enzymes, such as heat-stable bacterial alpha-amylase, to break them down further. The resulting white powder is water-soluble and has a neutral taste.

Maltodextrin is often used in supplements, sports drinks, and meal replacement products because it is a simple carbohydrate that can provide a quick source of energy. For athletes or people engaging in moderate to high-intensity exercise, maltodextrin can be useful for replenishing glycogen stores and providing immediate energy. It is also less likely to cause dehydration because it doesn't require as much water to digest as other carbohydrates.

However, there are several drawbacks to using maltodextrin. It is highly processed and can cause gastrointestinal issues, especially for people with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). It can also affect the balance of gut bacteria, which can have negative consequences for immune function and overall health. Additionally, maltodextrin has a high glycemic index, which means it can cause spikes in blood sugar and insulin levels. This can be detrimental for people with diabetes or insulin resistance and can hinder weight loss efforts.

Overall, while maltodextrin may be convenient and inexpensive for supplement, sports drink, and meal replacement product manufacturers, there are better options for consumers. It is important to read labels and choose products that use alternative thickeners or sweeteners, such as stevia or monk fruit, which have minimal impact on blood sugar and insulin levels.

It can cause gastrointestinal issues such as bloating, gas, and diarrhea

Maltodextrin is a highly-processed thickening agent and sweetener. It is extracted from different high-carb sources such as corn, potato, rice, tapioca, or wheat. Despite being derived from natural ingredients, maltodextrin is not healthy. It is a cheap filler that, when combined with other artificial sweeteners, can be used as a thickener, texture and flavour enhancer, and compound to extend the shelf life of processed foods.

Maltodextrin can cause gastrointestinal issues such as bloating, gas, and diarrhoea. It can also cause gurgling sounds in the stomach. These symptoms are usually transient, but consuming maltodextrin regularly, even in small amounts, may have damaging effects on blood sugar, gut bacteria, and immune responses.

Maltodextrin is a highly intensive process called partial hydrolysis, which uses water, enzymes, and acids to break down starches into a water-soluble powder. It is similar to how corn syrup is made, but maltodextrin has a lower sugar content.

Maltodextrin is a cheap additive typically manufactured from genetically modified (GMO) corn. While GMOs are considered safe by the FDA, if you want to avoid them, choose products labelled organic as these are always GMO-free.

Maltodextrin is a common ingredient in many processed foods, such as protein powders and supplements, meal replacement shakes, and energy and sports drinks. It is also added to personal care items like lotion and hair products and used as a filler in pharmaceuticals.

To avoid the gastrointestinal issues caused by maltodextrin, it is best to avoid this ingredient altogether. Natural sweeteners like erythritol, stevia, and monk fruit sweetener offer the sweetness without the carb load, making them a more fitting choice for those on a keto diet.

It may negatively impact your gut health by affecting the growth of good bacteria

Maltodextrin is a highly processed plant-based substance, usually made from corn, but rice, potato, wheat, or tapioca can also be used. It is a cheap additive typically manufactured from genetically modified (GMO) corn. It is often used as a thickener, filler, or preservative.

Maltodextrin is deemed safe by the U.S. Food and Drug Administration (FDA) but has been linked to inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis. It has also been found to alter gut bacteria and affect the growth of probiotics, which can weaken the immune system and make you more susceptible to disease.

A 2012 study published in PLoS ONE suggests that maltodextrin can change your gut bacteria composition and make you more susceptible to disease. It can suppress the growth of probiotics in your digestive system, which are important for immune system function. The same study suggests that maltodextrin can increase the growth of bacteria such as E. coli, associated with autoimmune diseases like Crohn's disease.

Another study found that maltodextrin enhances the growth of E. coli, a significant player in Crohn's disease. The researchers concluded that those who eat a lot of processed foods containing maltodextrin may be at higher risk of developing diseases such as inflammatory bowel disease (IBD), diabetes, and atherosclerosis.

Maltodextrin may negatively impact your gut health by altering the balance of your gut bacteria. This can lead to a weakened immune system, anxiety, depression, low energy levels, weight gain, and inflammatory bowel disease. It can also increase the risk of autoimmune and chronic inflammatory diseases by impairing the way cells respond to bacteria and suppressing the antimicrobial defense mechanisms that keep a healthy microbiome balance.

Frequently asked questions