Maltodextrin - The Hidden Sugar Inside Your "Healthy" Foods
And why do brands use it?
Imagine you have decided to eat healthy and start exercising from “Monday”, and are looking for a clean label protein brand with no added sugar. You find the one that screams "No Added Sugar” in bold.
But every time you have a scoop of protein or a protein bar, you notice an abnormal blood sugar - sudden energy crash after feeling good, brain fog, dry mouth, sleepiness - and you wonder, my protein doesn’t have any added sugar. So, what am I missing?
And then you flip the product to check the label and spot “Maltodextrin” - well that’s basically sugar on steroids, but masquerading as your sugar-free buddy.
Let's dive in to understand what Maltodextrin is, how brands mislead us and how to spot it using simple language but with an OG Twist.
What exactly is Maltodextrin?
Maltodextrin is made by breaking down starch, which may be from carbohydrate sources such as corn, rice, wheat etc.
Since the starch is partially broken down, our body does the remaining digestion extremely fast and hence the sudden sugar spike. It has neutral taste but the kicker is that it comes with high glycemic index (GI) of 85-105, higher than table sugar (65).
Higher GI foods hit our bloodstreams very fast, causing a sharp rise in blood sugar and in response to that, your body releases insulin to manage this blood sugar. This is normal occasionally, but becomes problematic when it happens often.
Maltodextrin in a “Healthy” product
“Taller, Stronger, Sharper”.
Remember anything? LOL!
Look at the Horlicks Women's Plus product below. It claims to have zero added sugar and uses a non-caloric sweetener, Acesulfame Potassium (which is debatable on its own!). However, because it contains Maltodextrin, you may experience an abnormal glucose spike.
Then why do they use it?
1. It makes the drink dissolve instantly
2. Adds creamy thickness and a rich mouthfeel for Horlicks
3. It carries artificial sweeteners evenly. Generally, you would find Maltodextrin used along with Artificial sweeteners
4. Brand can claim zero added sugar
So don’t just see the front of the pack…
Flip and read the label too!
Alternate names for Maltodextrin?
Most of the brands do call it out clearly on labels but some brands might play smart and add alternative names for it, so watch out for:
1. Corn solids/Corn Syrup
2. Hydrolyzed starch
3. INS 1400 - 1405
Is Maltodextrin Bad?
Maltodextrin is not a toxin or a banned substance but it does cause a our blood sugar to spike. The worst part is people think they are consuming “healthy nutrition powder”, “no carbs” but they are actually consuming fast carbs.
Though generally recognized as safe for occasional consumption by regulators, it can disrupt intestinal inflammation and gut health.
The OG Recommendation
Maltodextrin is not a poison, but it is definitely a red flag for people with high blood sugar or insulin resistance. It is advisable to avoid regular consumption of packaged foods which contain Maltodextrin.
The main issue is not just the presence of maltodextrin, but the low awareness about it. Brands won't tell you about such ingredients, but we will!
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