Maltodextrin appears on countless labels of sports drinks, energy gels and everyday foods, yet few people know exactly what it is. Is maltodextrin a sugar, is it harmful, and why is it in sports nutrition? In this article we explain what maltodextrin is, what it is found in and what the glycemic index means.
Topics in this article
- What is maltodextrin?
- What is maltodextrin found in?
- Maltodextrin and the glycemic index
- Is maltodextrin harmful?
- Maltodextrin in sports nutrition
- Frequently asked questions about maltodextrin
- Conclusion
What is maltodextrin?
Maltodextrin is a carbohydrate: a white, almost tasteless powder that is made from starch. Chemically speaking, it is a polysaccharide, which means it consists of a chain of linked glucose molecules. It is obtained by partially breaking down starch, creating shorter chains that dissolve well in water.
What is maltodextrin made from?
The raw material is always starch, usually derived from corn, wheat, potato, rice or tapioca. In Europe, corn and wheat are mainly used. The final product is a neutral powder that often serves as a filler, binder or carbohydrate source.
What does maltodextrin taste like?
Maltodextrin is slightly sweet to tasteless and dissolves quickly in water. Because the glucose chains are already partially broken down, the body quickly converts maltodextrin into glucose.
What is maltodextrin found in?
You will come across maltodextrin in more places than you might think. It is widely used in the food industry because it is cheap, neutral in taste and versatile. Think of:
- Sports drinks, energy gels and protein shakes
- Protein powders and weight gainers
- Candy, biscuits, sauces and soups as a binder or filler
- Sweeteners on a table sugar base to add volume
- Certain processed foods for texture
In sports nutrition, maltodextrin is used as a quickly available carbohydrate source. In regular supermarket products, it is more often found as a technical aid for structure or shelf life.
Maltodextrin and the glycemic index
Although maltodextrin often does not fall under "of which sugars" on the label, it is quickly converted into glucose in your body. Maltodextrin has a high glycemic index, usually between 85 and 105, comparable to or higher than regular table sugar. This means that it causes blood sugar to rise quickly.
Is maltodextrin harmful?
Maltodextrin is an approved food ingredient that has been used in food and sports nutrition for decades. In normal amounts, it is not harmful to healthy people. There are, however, a few nuances that are good to know.
Firstly, the high glycemic index: it is a fast carbohydrate, just like sugar. Secondly, maltodextrin is calorie-dense, with approximately 4 kcal per gram, which is relevant if you are monitoring your energy intake.
Maltodextrin and digestion
It is regularly asked whether maltodextrin is bad for your gut. Part of that idea comes from animal research with amounts that are often much higher than a normal dietary intake; that research cannot be directly translated to humans. If you have a sensitive digestive system, consult your GP or a dietitian.
Maltodextrin in sports nutrition
In sports nutrition, maltodextrin is a widely used ingredient. A few reasons why it is in energy gels and sports drinks:
- Fast carbohydrate source: maltodextrin is quickly converted into glucose.
- After training: after a hard workout, you can replenish your carbohydrate intake with carbohydrate-rich food or drink.
- Low osmolality: you can dissolve relatively many carbohydrates in a drink, while the drink is less concentrated than with pure glucose.
- Combinable with fructose: in sports nutrition, maltodextrin is often combined with fructose, for example in a ratio of 1:0.8.
Brands like Science in Sport (SiS) therefore use maltodextrin as a base in their energy gels and sports drinks. One example is the SiS Beta Fuel gel, with a 1:0.8 maltodextrin-fructose ratio and 40 grams of carbohydrates per gel. Also check out our SiS energy gels and sports nutrition or read our article about SiS versus Maurten.
Frequently asked questions about maltodextrin
Is maltodextrin gluten-free?
In almost all cases, yes. Even maltodextrin made from wheat is considered gluten-free: during the production process, the gluten protein is removed to below the legal limit. In European legislation, maltodextrin based on wheat is therefore exempt from the mandatory allergen declaration.
Is maltodextrin a sugar?
Technically, no. Maltodextrin is a complex carbohydrate and not a simple sugar, which means it often does not fall under "of which sugars" on labels. In your body, it is still quickly converted into glucose.
Does maltodextrin have an E-number?
No. Maltodextrin is considered a regular food ingredient in Europe and not an additive, and therefore does not have an E-number. You will find it on labels under the name maltodextrin.
Is maltodextrin vegan?
Yes. Maltodextrin is made from plant-based starch such as corn or wheat and is therefore suitable for a vegan and vegetarian diet.
What if I have to watch my blood sugar?
Due to the high glycemic index, maltodextrin causes blood sugar to rise quickly. If you have to watch your blood sugar, consult your GP or a dietitian.
Conclusion
Maltodextrin is a fast-absorbing carbohydrate that is safe for healthy people in normal amounts. In sports nutrition, it is a widely used carbohydrate source. As with any ingredient: the context and the amount make the difference.
