Maltodextrin
10-point deduction
A 10-point CI ranking deduction for using maltodextrin, a type of carbohydrate that undergoes intense processing.
Maltodextrin is a highly processed carbohydrate derived from corn, rice, potato, or wheat starch, used as a thickener, filler, sweetener, or preservative in processed foods like snacks, sauces, sports drinks, and powdered products.
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Genetically Modified Corn: Research has identified several health issues including cancer, Alzheimer's disease, kidney damage, reproduction difficulties, and allergies that can be caused due to maltodextrin produced from genetically modified corn.
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No Nutritional Value: Maltodextrin lacks nutritional value. One teaspoonful provides nearly 30 calories and 3.8 grams of carbohydrates. That is the entire nutritional value of maltodextrin, as it contains no vitamins or minerals. It is processed to such a high extent that all other nutrients get stripped out of it.
Blood Sugar Spikes: Rapid increase in blood glucose levels, potentially worsening insulin resistance or diabetes management. While the glycemic index of table sugar is 65, maltodextrin takes it up to 106 to 136, and it gets absorbed into your bloodstream very quickly. Because maltodextrin is digested quickly into glucose, it causes rapid spikes. Studies link high intake to impaired glucose tolerance in some individuals.
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Weight Gain and Obesity: Increased calorie intake and fat storage due to its high caloric density (4 kcal/g) and lack of satiety. Rapid digestion may trigger overeating by not signaling fullness; linked to metabolic syndrome in animal studies (e.g., rats at 10% diet).
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Gut Health Disruption: Imbalance in gut microbiota, potentially causing bloating, gas, or diarrhea; may exacerbate IBS symptoms. Ferments in the colon, altering beneficial bacteria. A 2012 study found that maltodextrin can change your gut bacteria composition in a way that makes you more susceptible to disease. It may suppress the growth of probiotics in your digestive system, which are important for immune system function. The same study suggests that maltodextrin can increase the growth of bacteria such as E. coli, which is associated with autoimmune diseases like Crohn’s disease. High doses (50 g/day) reduced Bifidobacteria in humans. High consumption of maltodextrin can cause gastrointestinal symptoms, such as gas and diarrhea. Cramping, bloating, and skin irritations are some of the other allergic reactions reported after eating foods containing maltodextrin. It can also contribute to constipation because it contains zero fiber. Beneficial gut bacteria are important for good digestive health. Maltodextrin hampers their growth. It is also known to cause intestinal disorders by aiding the bacteria known to hurt the intestine. Maltodextrin also helps the survival of salmonella leading to severe infections. It also increases E. coli and other bacterial adhesions to intestinal cells by promoting the formation of biofilm. It may also cause low-grade inflammation that can result in bowel diseases. A 2019 suggests that maltodextrin can impair intestinal mucus release, which can increase the risk of colitis.
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Increased Risk of Chronic Diseases: Potential link to inflammation, heart disease, or fatty liver with chronic high intake. High glycemic load may promote inflammation and lipid accumulation; animal studies suggest liver stress at >20% dietary levels. Human evidence is associative, not causal.
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Allergic Reactions and Sensitivities: Rare reactions like rash, itching, or swelling, especially from corn-derived maltodextrin. Possible cross-reactivity with corn allergies or gluten contamination (if wheat-derived and not certified gluten-free).
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Safety Profile: Typical food levels (e.g., 5–20 g per serving) are safe for most people.
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Infants: Avoid in infants (<12 months) unless medically indicated (e.g., formula additives).
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Recommendations: Daily intake varies widely, but >50–100 g/day (for a 155 lb. person) may increase risks.​​
​​​Healthy Alternatives:
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Organic Date Paste/Syrup: Pureed or reduced organic dates (Phoenix dactylifera); ~66–80% natural sugars (glucose, fructose), rich in fiber (6–8 g/100 g), potassium, and antioxidants. Lower GI (42–50) due to fiber; provides sustained energy, supports digestion, and reduces blood sugar spikes. Whole-food option with nutrients. Bulking agent and sweetener in organic energy bars, breads, or sauces; adds moisture and chewiness.
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Organic Coconut Flour: Made from dried, defatted organic coconut meat, ground into a fine powder; ~15–20% fiber, with medium-chain triglycerides (MCTs) and minerals. Low GI (~35–45) from high fiber; improves satiety and gut health. Replaces maltodextrin’s bulking without rapid glucose spikes. Thickener and filler in organic baked goods, smoothies, or coatings; enhances texture and nutrition.
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Organic Oat Fiber: Derived from the outer husk of organic oats, processed into a powder; ~80–90% insoluble fiber, with beta-glucans. Low GI (close to 0); supports heart health by lowering cholesterol and stabilizes blood sugar. Natural bulking agent. Filler and stabilizer in organic cereals, bars, or soups; improves texture and water retention.
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Organic Tapioca Starch: Extracted from the root of organic cassava (Manihot esculenta), dried into a fine powder; a resistant starch with moderate fiber. Moderate GI (~60–70), slower digestion than maltodextrin; gluten-free and supports gut microbiota as a prebiotic. Thickener in organic sauces, puddings, or snacks; provides clarity and smooth consistency.
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Organic Rice Bran: Ground from the outer layer of organic rice grains; rich in fiber (20–30 g/100 g), antioxidants (oryzanol), and B vitamins. Low GI (~40–50) from fiber; supports heart health and reduces glycemic load. Whole-grain alternative. Bulking agent in organic cereals, breads, or powdered mixes; adds nutritional value and texture.
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Organic Apple Fiber: Made from the pomace of organic apples, dried and powdered; ~50–60% fiber, with pectin and antioxidants. Low GI (close to 0); aids digestion and blood sugar control with pectin’s prebiotic effects. Natural and sustainable. Filler and thickener in organic jams, bars, or baked goods; enhances moisture and structure.
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Organic Banana Flour: Produced by drying and grinding organic green bananas; rich in resistant starch (10–20 g/100 g) and potassium. Low GI (~40–50) from resistant starch; promotes gut health and sustained energy. Gluten-free option. Thickener and bulking agent in organic pancakes, cookies, or baby foods; adds mild sweetness.
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Organic Chicory Root Fiber (Inulin): Extracted from organic chicory roots (Cichorium intybus), processed into a powder; a prebiotic fiber with ~10% natural sugars. Low GI (close to 0); supports gut microbiota and improves calcium absorption. Replaces maltodextrin’s solubility. Bulking agent and prebiotic in organic drinks, yogurts, or bars; enhances texture and nutrition.