Maltodextrin: What Is It And What Is It Used For?
Maltodextrin is a carbohydrate commonly found in sports supplements and processed foods. It belongs to the group of sugars with a high glycemic index and can also be used as a thickener.
It is a common ingredient in ultra-processed industrial foods. It is therefore necessary to know its effects on the human body and whether its consumption is safe for health. We present you all the details about it; the next time you read this word on a food label you will know what it is.
What is maltodextrin used for?
The functions of maltodextrin can be varied depending on the product in which it is found. In ultraprocessed products it acts as a thickener. This ingredient improves the organoleptic characteristics of many foods.
This sugar is also often found in sports energy drinks, the main purpose of which is to delay the onset of fatigue. Taking maltodextrin during exercise can stimulate glycogen synthesis, according to research published in the Journal of Strength and Conditioning Research.
Maintaining adequate levels of these nutrients reduces exhaustion and improves performance. Glycogen is a kind of glucose reserve that the liver may need when it needs to increase energy production.
How maltodextrin is obtained
In general, maltodextrin comes as a white, soluble powder that can be obtained from various foods. These include rice, corn and wheat.
To obtain this ingredient, the foods mentioned must be subjected to an industrial process that alters their nutritional properties. The starches are subjected to high temperatures, then enzymes are added to accelerate their decomposition. Finally, we proceed with a process of hydrolysis, from which maltodextrin is obtained.
The final product has an energy contribution of 4 kcal per gram, the same as any other carbohydrate. What differentiates some sugars from others is their glycemic index (GI), known as the ability to raise blood glucose levels.
In this sense, maltodextrin has a higher glycemic index than table sugar, so it causes high pancreatic stress. Prolonged consumption of it can damage the pancreas and cause insulin resistance.
Is it safe for health?
Although maltodextrin is considered safe by the Food and Drug Administration (FDA), its effect on sedentary people is controversial. There is sufficient scientific evidence to state that excessive carbohydrate intake increases the risk of developing metabolic diseases.
Some research published in Nutrients associates the intake of maltodextrin and other food additives with an alteration of the intestinal microbiota. This condition increases the systemic inflammation of the organism and, with it, the incidence of complex and chronic diseases.
In the case of sportsmen, however, the situation is different. Regular carbohydrate intake is recommended to ensure the replenishment of nutrients lost during exercise. This practice reduces the incidence of muscle injuries.
One of the goals of sports nutrition is to restore glycogen stores. The administration of carbohydrates is therefore necessary.
When should maltodextrin not be consumed?
People with diabetes or metabolic disorders should avoid ingesting this high glycemic index sugar. Otherwise, their health will suffer. According to experts, patients with these conditions respond better to a low-carbohydrate diet rather than controlled consumption of these sugars.
Likewise, regular consumption of additives such as maltodextrin is not recommended for those suffering from intestinal dysbiosis. Since it is able to alter the microbiota, it could favor bacterial proliferation in the proximal area to the small intestine, facilitating the onset of some pathologies.
Alternatives to this ingredient
The food industry often uses alternatives to maltodextrin in order to ensure adequate organoleptic characteristics in the food produced. The most common are sugar, honey and molasses.
This does not mean that the alternatives are healthier than maltodextrin, as their regular consumption is also discouraged. The ideal, therefore, is to limit and reduce the intake of carbohydrates in order to protect health. Especially those who lead a sedentary lifestyle should pay particular attention to this aspect.
For athletes, the problem is different, as sugars are the main energy source. Nonetheless, even in this case some control is needed to ensure that the effects do not become harmful.
Maltodextrin, a common additive
Maltodextrin performs a number of functions within the food industry. However, it is not suitable for health, as it could create various ailments in the long term.
Although it is not necessary to completely exclude it from the diet, it is useful to know the products that contain this ingredient in order to reduce its consumption. It is a good practice to read nutritional labels carefully to detect the presence of maltodextrin.
In the case of sportsmen, however, it is possible to consume it especially if contained in energy drinks. If in doubt, talk to your nutritionist, who will be able to answer all your questions.
