麦芽糊精：一种比白砂糖更危险的隐藏糖分
概要
麦芽糊精是一种廉价的食品添加剂，常作为增稠剂和填充剂使用，广泛存在于各类日常食品中。尽管它经常出现在”健康”食品中，但其升糖指数高达110——远高于白砂糖——对blood sugar水平的危害尤为突出。Berg博士提醒消费者仔细阅读食品标签并避免摄入麦芽糊精，尤其是在遵循ketogenic diet的情况下。
核心要点
- 麦芽糊精的升糖指数为110，而白砂糖的升糖指数为64——对血糖的干扰程度远超白砂糖
- 许多以”健康”为卖点的产品中均含有该成分，包括蛋白棒、代餐奶昔和减重奶昔
- 它常被添加至 Splenda 和甜菊糖混合产品等甜味剂中，因此购买此类甜味剂时必须逐一核查标签上的纯净版本
- 麦芽糊精主要来源于玉米（通常为转基因）、小麦（含麸质）、马铃薯或大米
- 其主要功能是作为廉价的增稠剂和填充剂以改善食品口感——本身几乎没有任何营养价值
- 对于遵循ketogenic diet或正在管理insulin resistance的人群而言，避免摄入麦芽糊精尤为重要
- 即便是维生素、电解质粉和啤酒等产品也可能含有麦芽糊精
详细说明
什么是麦芽糊精？
麦芽糊精是一种由含淀粉植物加工而成的食品添加剂，最常见的来源为玉米、小麦、马铃薯或大米。它作为增稠剂和填充剂使用，可改善包装食品的质地与稠度。该成分价格低廉，无显著营养价值。
升糖指数问题
glycemic index（GI，升糖指数）衡量食物相对于纯葡萄糖使血糖升高的速度。白砂糖的GI为64，已被认为偏高。然而，麦芽糊精的GI高达110，意味着它对血糖的冲击比普通糖更为剧烈。这使其成为影响blood sugar regulation的重要隐患，对存在insulin resistance或type 2 diabetes风险的人群尤需警惕。
麦芽糊精的藏身之处
麦芽糊精出现在令人意想不到的众多食品及补剂品类中：
- “健康”产品：蛋白棒、蛋白粉奶昔、代餐奶昔、减重奶昔、营养棒
- 甜味剂：Splenda 以及许多市售甜菊糖产品——消费者应确认所购版本未将麦芽糊精列为填充剂
- 日常食品：沙拉酱、果冻、酱汁、速溶布丁、烘焙食品、软饮料、糖果、啤酒
- 营养补剂：维生素、电解质粉及各类补剂粉末
- 婴儿配方奶粉
转基因与麸质隐患
由于麦芽糊精最常见的来源是玉米，其原料极有可能来自转基因作物。当原料为小麦时，还存在含有麸质的额外风险，对于乳糜泻患者或麸质敏感人群而言需格外留意。
实用建议
- 阅读所有包装食品的成分标签，尤其是那些标注”健康”、“低卡”或”天然”的产品
- 购买甜菊糖或其他低热量甜味剂时，应选择单一成分的纯品，确认标签中未列有麦芽糊精
- 遵循ketogenic diet或low-carb diet的人群应尤为警惕，因为即使少量麦芽糊精也可能破坏Ketosis 酮症
相关概念
- maltodextrin
- glycemic index
- blood sugar
- insulin resistance
- ketogenic diet
- Ketosis 酮症
- GMO
- low-carb diet
English Original 英文原文
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 酮症 even in small amounts
Mentioned Concepts
- maltodextrin
- glycemic index
- blood sugar
- insulin resistance
- ketogenic diet
- Ketosis 酮症
- GMO
- low-carb diet