Maltodextrin: The Invisible Additive in Almost Everything

If you start reading ingredient labels, one name will appear with striking frequency: maltodextrin. It's in protein powders, sauces, and chips.

What Is Maltodextrin?

Maltodextrin is a white powder made from starch (usually corn, rice, potato, or wheat). It is highly processed: the starch is cooked, and then acids or enzymes are added to break it down into smaller polymers. It is used as a thickener, filler, or preservative in thousands of foods, from sugar-free sweeteners and meal replacements to chips and sauces.

The Glycemic Index Danger

While maltodextrin is classified as a complex carbohydrate, its chemical bonds are broken down so quickly during digestion that it has a glycemic index (GI) ranging from 105 to 136. For comparison, regular table sugar (sucrose) has a GI of 65, and pure glucose has a GI of 100. This means maltodextrin spikes your blood sugar and insulin levels faster and higher than actual sugar, driving fat storage and subsequent energy crashes.

Gut Microbiome Disruption

Emerging research has linked maltodextrin consumption to changes in the gut microbiome. A study published in PLoS ONE showed that maltodextrin can promote the growth of harmful bacteria like E. coli while suppressing beneficial bacteria, increasing susceptibility to intestinal inflammatory disorders like Crohn's disease.