Tag Archive for: maltodextrin

Maltodextrin in Moderation

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Now that we know a little about maltodextrin (MAL), let’s get into the details. I think there are two issues behind the concern about maltodextrin. The first is that MAL increases the glycemic index (GI). The GI of MAL is nearly as high as glucose, coming in at 95. That’s why it’s found in some products geared toward exercise—it becomes available quickly for energy. Energy gels for long-distance athletes contain MAL as their source of sugar. On the other hand, the resistant maltodextrin (RMAL) comes in at a paltry 5, which means it won’t impact blood sugar at all.

The second issue may be the source of the maltodextrins. The starches to make RMAL and MAL generally come from potatoes, wheat, corn, rice, and cassava. That presents issues for people who are allergic to wheat and corn. The primary source for MAL in the U.S. is corn, while wheat is the primary source in Europe; obviously, wheat is a problem for those who are allergic to wheat. Corn also gets a bad rap because almost all corn grown in the U.S. is GMO. There’s no evidence GMO foods are harmful, but many people want to stay away from bioengineered foods.

Is MAL safe to use in our food supply? Yes. Is RMAL also safe, and beneficial in our food? Yes. But it all comes down to this: how much are you going to consume? If it’s used as a stabilizer in complementary foods, manufacturers have most likely used RMAL; it wouldn’t impact blood sugar in a negative way and also gives you the benefit of fiber. But if it is MAL and you consume too much of it, it could have a negative impact on your health over time. And that’s the real story behind maltodextrin.

What are you prepared to do today?

        Dr. Chet

Reference: National Institutes of Sciences, Engineering, and Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.

What Is Resistant Maltodextrin?

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I received a question from a long-time reader last week concerning maltodextrin and why it might be bad enough to end up on some health experts’ do-not-eat list. I’ve never written about it before, so let’s take a look.

Let’s start with this: there are two forms of maltodextrin. One is known as maltodextrin (MAL) and the other is called resistant maltodextrin (RMAL). What’s the difference?

Dextrins are the indigestible component of starch; starchy foods include potatoes, bread, rice, pasta, and cereals. Using heat and enzymes, they’re turned into indigestible dextrins called RMAL. Resistant to what? Digestive enzymes. In simpler terms, it’s a fermentable fiber that’s been researched for its potential to lower the risk of hypoglycemia, obesity, and metabolic syndrome. What makes it special is that it can serve as a prebiotic as well as fiber.

If the RMAL is further broken down, it results in MAL; it’s used in many foods, but the difference is that it’s broken down into simple sugar molecules, which we absorb quickly. Like almost every food I talk about, a little is good but too much may be harmful. I’ll cover why on Saturday.

What are you prepared to do today?

        Dr. Chet

Reference: National Institutes of Sciences, Engineering, and Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.

What About Fiber?

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Here’s one more thing you might want to add to your smoothie: fiber. In this case, it depends on the type of fiber more than anything else. Let me illustrate. My grandson Riley and I have something we call “soup” almost every night. It has two kinds of fiber as well as a probiotic mixed with water.

Riley can be pokey when he eats and sometimes, it carries over to when he drinks liquids. One evening, when I wasn’t paying attention, he didn’t drink his soup quickly enough, and it turned into a jelly-like consistency. The reason is that one of the fibers I put in the blend is ground psyllium husks, and while it’s great fiber, that’s one of its characteristics. It will do the same thing if you take too long to drink your smoothie.

There are some fibers that don’t turn to gel quite as fast as psyllium husks such as inulin, pectin, guar gum, and digestion-resistant maltodextrin. These fibers function differently than psyllium fiber. I don’t know that I would prepare them the night before and let them sit in the fridge overnight, but hey, if you’re willing to give it a try, go for it.

The Insider Conference Call is tomorrow night. The topic of the night is a look at the benefits of blood orange on metabolism as well as answering Insider questions. You can join in by becoming an Insider by 8 p.m. Wednesday evening.

What are you prepared to do today?

        Dr. Chet