When shopping for food, I spend time reading labels. Out of interest I read the labels of 'things' I wouldn’t even remotely consider buying, I find it equally amusing and disturbing.... !
If you do too, have you noticed how a small sugary molecule called
maltodextrin is almost ubiquitously present in so many processed foods? Other names for maltodextrin include corn syrup solids, modified corn starch, modified rice starch, modified tapioca starch, modified wheat starch, you get the gist.
I want to share a bit about it mostly because, despite the reassuring effect associated with the widespread use (if only that was a criteria for safety!), the effects of maltodextrin on our body and health are not encouraging.
What is maltodextrin and what is it used for?
Maltodextrin is a highly processed substance usually made from corn, rice, potato, wheat or even tapioca.
It has no nutritional value whatsoever, but it gets added by food manufacturers to a wide-range of processed foods such as artificial sweeteners, flours and baked goods (including gluten-free ones), yoghurt, beer, protein bars, cereals, meal-replacement shakes, low-fat and reduced-calorie products, condiments, sauces, spice mixes, salad dressings, chips, snack foods, to improve consistency, texture and taste.
Why should we minimise our exposure to maltodextrin?
Food authorities in most countries consider maltodextrin a safe product for consumption, but it may carry some risks. I have listed here 4 main maltodextrin concerns identified so far:
1: IMPACT ON GUT HEALTH
Researchers have found that people who regularly consume maltodextrin may have a reduced number of good gut bacteria and an increased quantity of harmful ones. Please read my Gut Health blog article on Gut Bacteria to find out what this could mean for health and disease risk.
Other studies have shown that maltodextrin increases the activity of Escherichia coli and other gram negative bacteria, which may have a role in the development of localised inflammatory bowel disease, such as ulcerative colitis and as Crohn's disease, as well as systemic inflammation, a major driver of chronic disease.
2: IMPACT ON BLOOD SUGAR BALANCE
Maltodextrin is a type of carbohydrate that gets easily absorbed and gets into the bloodstream very quickly. Its glycaemic index is almost 2 times higher than white table sugar.
Therefore, it can lead to dramatic spikes in blood sugar levels and insulin. This can be especially problematic for people with insulin resistance, and increase the risk of developing obesity and diabetes. Not a great picture, especially when combined with the risk of local and systemic inflammation outlined above.
3: IMPACT ON RISK OF ALLERGIES OR INTOLERANCES
Maltodextrin may contribute to allergic reactions, gas, flatulence, and bloating. It may also be the cause of unexplained skin rashes and irritation, as well as asthma, cramping, or difficulty breathing.
4: IMPACT ON RISK OF AUTOIMMUNE DISEASE
Studies have found that maltodextrin enhanced adhesion of gram negative bacteria to human intestinal epithelial cells, which is associated with damage of the gut lining and the development of autoimmune disorders.
Look for healthier alternatives
Some packaged foods may be more acceptable because the manufacturers picked better alternatives to maltodextrin and other processed starches to obtain similar effects.
You may find one of the following in higher quality foods in place of maltodextrin:
Pectin - from fruit, seeds, and vegetables
Stevia - from the stevia plant
Dates
Honey
Guar gum - works as a thickening agent and slows down glucose absorption
Maltodextrin (with all its other names) is just one of the many additives we need to watch out for.
If you want to cut through the maze of endless additives, ditch all the UPFs (Ultra Processed Foods), and just go for whole foods and minimally processed ones (e.g. coconut yoghurt without maltodextrin). This is the best and only way to eat a truly health-supportive diet.
References:
Deregulation of intestinal anti-microbial defense by the dietary additive, maltodextrin. Nickerson KPet al. Gut Microbes.6(1):78-83 (2015)
Maltodextrin, Modern Stressor of the Intestinal Environment. Arnold AR et al. Cell Mol Gastroenterol Hepatol. 17;7(2):475–476 (2018)
Maltodextrin Consumption Impairs the Intestinal Mucus Barrier and Accelerates Colitis Through Direct Actions on the Epithelium. Zangara MT et al. Front Immunol. Vol 13 (2022)
The Food Additive Maltodextrin Promotes Endoplasmic Reticulum Stress–Driven Mucus Depletion and Exacerbates Intestinal Inflammation. Laudisi F et al. Cell Mol Gastroenterol Hepatol. Vol 7, 2:457-473 (2019).
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