Maltodextrin

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Maltodextrin is a white, starchy powder that is commonly used as a thickener or filler to increase the volume of processed foods, such as instant puddings and gelatins, sauces and salad dressings, baked goods, potato chips, jerky, yogurts, nutrition bars, meal replacement shakes, and carbohydrate supplements marketed to athletes and bodybuilders. It is a polysaccharide, which is a type of carbohydrate. Maltodextrin is considered high on the glycemic index, with a score between 80-120, meaning it raises blood sugar about the same as glucose.

Benefits of Maltodextrin:
  • Improves digestion: Research shows that digestion-resistant maltodextrin helps to relieve constipation and support regular bowel function.
  • Carbohydrate source: Maltodextrin is a source of carbohydrates that can be used to provide energy during exercise.
Case studies regarding the benefits of Maltodextrin:
  • Early studies have indicated benefits of using maltodextrins in oral rehydration solutions.
  • A study with mice found that high doses of maltodextrin given to mice suppressed their immune system’s ability to fend off infections.

The recommended dosage of maltodextrin varies depending on factors like age, body weight, and purpose of consumption. For athletes looking to boost performance or recovery, around 30-60 grams per hour during activity is often recommended.

Maltodextrin is generally considered safe for consumption. However, some individuals may experience side effects, especially when consuming it in large quantities. Potential side effects can include:

  1. Blood Sugar Levels: Maltodextrin can quickly spike blood sugar levels, making it potentially unsafe for individuals with diabetes or insulin resistance.
  2. Allergic Reactions: Although rare, some people may have an allergic reaction to maltodextrin.
  3. Gut Health: There is some research suggesting that maltodextrin could negatively impact gut health by altering the balance of bacteria in the gut, potentially increasing susceptibility to disease.
Sources:
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940893/
  2. https://greatist.com/health/maltodextrin-dangers
  3. https://wellversed.in/blogs/articles/maltodextrin-what-is-it-its-uses-and-side-effects
  4. https://legionathletics.com/what-is-maltodextrin/
  5. https://www.brothoflife.com.au/blogs/blog/top-5-dangers-of-maltodextrin
  6. https://www.medicalnewstoday.com/articles/322426

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