Maltodextrin, a Hidden Ingredient in Everyday Foods, Turns Out to Pose Significant Health Risks

This additive, widely used in processed foods, can trigger spikes in blood sugar and potentially disrupt the balance of the gut microbiome. Consumers should be more critical when reading product labels, especially if they frequently consume instant or pre-packaged foods.

Many of the foods and beverages consumed daily contain maltodextrin—a starch-based ingredient used by the food industry to improve texture, increase volume, and help maintain product characteristics. It can be found in a wide range of items, from packaged chips, sauces, and instant noodle seasonings to powdered drink mixes and various other processed foods.

The use of maltodextrin is nothing new in the food industry. However, its presence warrants attention because it is a carbohydrate that is digested rapidly, with the potential to significantly raise blood sugar levels—particularly when consumed in large quantities.

According to a scientific review published in the journal *Critical Reviews in Food Science and Nutrition*, easily digestible maltodextrin can increase the glycemic load of a food when it replaces more intact sources of starch. This impact is worth considering in one’s daily diet, especially when the consumption of processed carbohydrates is frequent or ongoing.

Maltodextrin itself is a white powder produced by breaking down starch derived from sources such as corn, rice, potatoes, or wheat. It has a relatively neutral, non-sweet taste, allowing it to be added to various products without significantly altering their flavor.

Beyond its industrial utility, issues arise when consumers are unaware that this ingredient contributes to their intake of processed carbohydrates. Furthermore, maltodextrin is frequently found in products consumed on a regular basis, while shoppers tend to focus more on taste, price, and marketing claims displayed on the front of the packaging.

Blood Sugar Spikes and the Risk of Metabolic Disorders

A primary concern regarding maltodextrin is its ability to be rapidly digested and converted into glucose. This process can lead to a spike in blood sugar levels within a relatively short period.

The Harvard T.H. Chan School of Public Health explains that maltodextrin is an ingredient processed from starch, which the body breaks down and absorbs quickly. Consequently, its consumption is a matter that warrants attention for individuals with prediabetes or diabetes.

Various nutritional references place the glycemic index of maltodextrin in a high range—potentially reaching 95 or more, depending on the specific type and the measurement method used. This figure indicates that maltodextrin can trigger a more rapid blood sugar response compared to many other carbohydrate sources.

However, the glycemic index is not the sole measure of health impact. The amount consumed, the overall composition of one’s diet, and an individual’s metabolic status also influence how the body responds.

For those with diabetes, the repeated consumption of products containing rapidly absorbed carbohydrates can make blood sugar management difficult if these are not accounted for in one’s diet. Individuals with insulin resistance should also be mindful of their total intake of processed carbohydrates, rather than focusing solely on the sugar content listed on product labels.

This issue becomes more complex when maltodextrin is present in products that are also high in calories, fat, salt, or added sugar. Excessive consumption of such foods can promote weight gain and exacerbate the risk of metabolic disorders.

Nevertheless, there is insufficient evidence to conclude that maltodextrin itself directly causes obesity, diabetes, or heart disease in everyone. These risks are better understood within the context of total consumption, overall dietary quality, and general lifestyle habits.

The Gut Microbiome Also a Point of Concern

Beyond its impact on blood sugar, maltodextrin has also drawn attention in research concerning the gut microbiome—the collection of microorganisms residing in the digestive tract that play a role in various bodily functions.

A systematic review published in the *European Journal of Nutrition* in 2022 analyzed 70 controlled clinical trials that used maltodextrin as a placebo or comparator. Of these, 42 studies reported physiological changes, microbial metabolites, or alterations in microbiome composition associated with the consumption of this substance.

These findings suggest that maltodextrin is not always biologically neutral. However, the results vary significantly—depending on factors such as dosage, duration of consumption, the health status of the participants, and the specific types of changes observed. Furthermore, these studies do not prove that all microbiome alterations are necessarily detrimental to health.

Some experimental studies, primarily those involving animals or laboratory models, indicate that certain forms of maltodextrin may affect the balance of gut microorganisms and inflammatory responses. While these findings raise questions regarding the impact of long-term consumption, further research is required to determine the extent of its influence on human health in everyday life.

Therefore, claims that maltodextrin inevitably damages the gut or triggers inflammatory bowel disease in every consumer are not substantiated. It is quite reasonable to call for attention to the consumption patterns of processed foods and for further research into the effects of these additives.

Consumers should also understand that health issues are not determined by a single ingredient alone. A diet low in fiber, high in refined carbohydrates, and lacking in essential nutrients can lead to an overall imbalanced nutritional profile.

Reading Product Labels: A Small but Important Step

Maltodextrin often goes unnoticed because consumers may not recognize it as a source of carbohydrate. In reality, it frequently appears in the ingredient lists of various food and beverage products.

Products worth checking include instant seasoning mixes, powdered drink mixes, ready-to-use sauces, snacks, cereals, and certain nutritional products. However, the presence of maltodextrin does not automatically make a product harmful. Any assessment should take into account the amount used, the overall nutritional content, and the frequency of consumption.

It is advisable to get into the habit of reading ingredient lists and nutrition facts labels. If maltodextrin appears near the beginning of an ingredient list, it generally indicates that it makes up a relatively large proportion of the product compared to the ingredients listed afterward. Even so, the ingredient list does not provide the exact amount in grams of maltodextrin per serving.

The next step is to limit the consumption of ultra-processed foods that are low in fiber and high in refined carbohydrates—without necessarily avoiding all packaged products entirely. Fresh or minimally processed foods—such as vegetables, whole fruits, legumes, and fiber-rich carbohydrate sources—can play a key role in a more balanced diet.

For individuals with diabetes or prediabetes, consulting a doctor or a nutritionist can help determine an appropriate dietary approach. Those with a wheat allergy or celiac disease should also exercise caution, although maltodextrin derived from wheat typically undergoes processing that removes most of the gluten protein. Ultimately, the issue of maltodextrin is not merely about a single additive to be feared; rather, it concerns the transparency of food information and public consumption habits. Consumers have a right to understand what they are putting into their bodies, while the food industry has a responsibility to provide clear information regarding ingredients and nutritional value.

As processed foods become increasingly accessible and consumed on a daily basis, reading product labels should be a fundamental habit rather than just an optional choice. Small decisions made when selecting food can help individuals manage their intake of processed carbohydrates and safeguard their long-term health. (Rismawati)