What is Maltodextrin?
Maltodextrin is a carbohydrate found in highly processed foods such as sweets, sauces and fitness supplements. It is extremely popular with food manufacturers as it is cheap and easy to produce and is generally used as a filler or to increase the shelf life of products. Maltodextrin is usually derived from corn but can also be made from rice, wheat or potato.
Why is maltodextrin so popular in fitness products?
Maltodextrin is a complex carbohydrate renowned for its quick digestion, akin to simple sugars. Its popularity among food manufacturers stems from its low cost and versatility as a filler. Fitness enthusiasts often turn to maltodextrin for its rapid energy release, making it a favored choice for pre and post-workout supplements. Maltodextrin also provides 4 calories per gram making it a convenient way to boost caloric intake, essential for muscle growth and recovery. When taking into consideration its low cost, high caloric density and ease of consumption it is easy to see why it has become so widely used in food and fitness products.
Why you should avoid Maltodextrin
Where possible, it would generally be wise to limit the intake of maltodextrin. This is because it is linked with a range of potential side effects including type 2 diabetes, impacts on gut health and allergic reactions.
Type 2 diabetes: Maltodextrin has a GI index of between 105-136 - to put that into perspective sugar can range from 60 - 74. Consuming large quantities on a daily basis could cause large spikes in a persons blood sugar levels which is followed by increased insulin secretion. This causes a sharp drop in blood glucose levels and can leave the person with low energy levels.
Gut health
Research shows potential links between maltodextrin consumption and the gut bacteria health. It suggests maltodextrin may harm the good bacteria found in the gut and promote the breeding of more harmful bacteria. Studies have shown maltodextrin to be a risk factor in chronic inflammatory diseases.
Conclusion
For those seeking a convenient source of quick release energy maltodextrin may be useful. It may also provide a convenient way to increase calorie consumption particularly for aspiring body builders. However, due to its high GI levels and potential effects on gut health it could be better reserved in small quantities. Furthermore it offers little nutritional benefits and largely serves as a filler ingredient and would be drastically outperformed by a diet containing more natural foods with nutritional qualities.
Final Thoughts
In the pursuit of fitness goals, it's essential to approach dietary choices mindfully. While maltodextrin may offer a quick fix, its long-term consequences on health cannot be ignored. Striking a balance between convenience and nutritional quality is paramount, ensuring that energy needs are met without compromising overall well-being.