Maltodextrin: A Hidden Sugar Worse Than Table Sugar
Summary
Maltodextrin is a cheap food additive used as a thickener and filler found in a wide range of everyday products. Despite often appearing in “health” foods, it has a glycemic index of 110 — significantly higher than table sugar — making it particularly harmful to blood sugar levels. Dr. Berg warns consumers to read labels carefully and avoid it, especially when following a ketogenic diet.
Key Takeaways
- Maltodextrin has a glycemic index of 110, compared to table sugar’s glycemic index of 64 — making it far more disruptive to blood sugar
- It is found in many products marketed as healthy, including protein bars, diet shakes, and weight loss shakes
- It is commonly added to sweeteners like Splenda and stevia blends, so the plain versions of these sweeteners must be verified label by label
- Maltodextrin is derived from corn (typically GMO), wheat (contains gluten), potato, or rice
- Its primary function is as a cheap thickener and filler to improve food texture — it has no meaningful nutritional value
- It is especially important to avoid for anyone following a ketogenic diet or managing insulin resistance
- Even products like vitamins, electrolyte powders, and beer may contain maltodextrin
Details
What Is Maltodextrin?
Maltodextrin is a processed food additive derived from starchy plants — most commonly corn, wheat, potato, or rice. It functions as a thickener and filler, improving the texture and consistency of packaged foods. It is considered a cheap ingredient with no significant nutritional benefit.
The Glycemic Index Problem
The glycemic index (GI) measures how quickly a food raises blood sugar relative to pure glucose. Table sugar has a GI of 64, which is already considered high. Maltodextrin, however, registers at 110, meaning it spikes blood sugar more aggressively than regular sugar. This makes it a significant concern for blood sugar regulation and anyone at risk of insulin resistance or type 2 diabetes.
Where It Hides
Maltodextrin appears across a surprisingly wide range of food and supplement categories:
- “Health” products: protein bars, protein shakes, diet shakes, weight loss shakes, nutritional bars
- Sweeteners: Splenda, and many commercial stevia products — consumers should check that their version does not include maltodextrin as a filler
- Everyday foods: salad dressings, gelatin, sauces, instant pudding, baked goods, soft drinks, candy, beer
- Supplements: vitamins, electrolyte powders, and general supplement powders
- Baby formula
GMO and Gluten Concerns
Because maltodextrin is most commonly derived from corn, it is very likely to be sourced from GMO crops. When derived from wheat, it carries the additional concern of containing gluten, which is relevant for individuals with celiac disease or gluten sensitivity.
Practical Advice
- Read ingredient labels on all packaged foods, especially those labeled as “healthy,” “diet,” or “natural”
- When buying stevia or other low-calorie sweeteners, look for pure single-ingredient versions that do not list maltodextrin
- People following a ketogenic diet or low-carb diet should be especially vigilant, as maltodextrin can disrupt ketosis even in small amounts