Maltodextrin in Keto- Side effects and benefits
For those out there who are calorie conscious and hardcore keto-dieters, the term ‘maltodextrin’ might not be foreign. For us, newbies, who are just starting out, let us see what Maltodextrin is and how it affects our body. The effect of Maltodextrin on keto dieting is a much sought after topic of reading among the population of keto-dieters. We have set down some information which might be of help.
Have a read.
Maltodextrin- What Is It?
Maltodextrin is a fine white powder made by processing the starches found in vegetables such as corn, wheat, and potatoes. Despite being made out of vegetables, Maltodextrin isn’t as healthy as we might think it is.
The process of making Maltodextrin starts with cooking the starches, then adding enzymes or acids to break it down. All these reactions cause the starch to break down into small pieces, which can then be easily absorbed when consumed.
Maltodextrin is popular not only as a sugar substitute but also as a filler in various foods.
It serves to thicken the food products, thereby increasing their volume and shelf life. If you look at the nutrition information on curtained canned or processed food, it is not unusual to find Maltodextrin. It is also a popular product in hair care and skincare products.
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When used in food, Maltodextrin serves as a bulking or a thickening agent. It’s lowered sweetness gives it an added advantage in the food industry. It is used in liquid foodstuffs such as dressings, to control the viscosity.
It is a common belief among numerous athletes and bodybuilders that the post-workout dose of Maltodextrin will help channel nutrients to muscle cells.
In the pharmaceutical industry, Maltodextrin serves as a filling agent. It is present in various drugs, be it a tablet or a pill.
How safe Is Maltodextrin?
Although approved for human consumption, Maltodextrin isn’t without adverse effects on health. The impact of Maltodextrin is those who consume high levels of it. If you are consuming high sugar or simple carbohydrate loaded processed food, the consumption of Maltodextrin increases exponentially.
Maltodextrin has the same calorie count as table sugar, i.e., four calories per gram. The calorie count, along with the glycemic index, is a concern for keto dieters. The glycemic index of Maltodextrin is almost 140. This means it can spike blood sugar rapidly.
Maltodextrin- how Keto-Friendly is it?
Now to deal with the primary concern of this article, how friendly is Maltodextrin on keto dieters. Due to the effect Maltodextrin has on blood sugar, it is not keto-friendly and should be avoided at all costs. If you insist on consuming Maltodextrin, it advisable that you measure your state of ketosis and blood glucose whenever you have it.
Maltodextrin on Keto Diet: Benefits
1. More energy, more exercise.
Despite the lack of nutritional value in Maltodextrin, it is rapidly absorbed in the body, thus giving a quick burst of energy. It is a common practice among the physically active to use Maltodextrin as an energy booster.
It is also a significant ingredient in many sports beverages, supplements, and protein bars.
2. Savior in Chronic hypoglycemia.
In individuals who suffer from chronic low blood sugar, Maltodextrin is an excellent source of blood glucose in emergencies. As hypoglycemia sets in, Maltodextrin gives the body an immediate boost of energy. However, it is not for the purposes of blood sugar regulation.
3. Aiding in Digestion.
Studies have shown that Maltodrextin helps to improve intestinal function, stool consistency and volume, and even colonic transit time. This feature is owing to its ability to resist digestion.
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Maltodextrin on Keto Diet: Side Effects
1. High glycemic index.
To know the effect of maltodextrin on keto dieting, it is important to know the glycemic index. We have already mentioned the glycemic index maltodextrin has. Its’s high glycemic index is a huge red flag for the keto dieters. Such a high indexed food substance can cause resistance to insulin. This, in turn, can cause weight gain, diabetes, and inflammation with excessive use. Its high index makes it a wrong choice for anyone with diabetes, insulin resistance, or a tendency to develop diabetes.
2. Affecting the gut.
Maltodextrin alters the composition of gut bacteria making the body prone to diseases. It affects the growth of probiotics in our gut and increases the growth of dangerous bacteria like E.coli.
3. Increasing the risk of autoimmune disorders.
4. Potential weight gain.
As mentioned earlier, Maltodextrin can cause weight gain.
Genetically modified foods are a highly controversial topic. There are many studies that show the risks to health, including immune-compromised, defective insulin regulation, rapid aging, and even infertility associated with GMOs.
It is a common practice to manufacture Maltodextrin from genetically modified corn.
Read More: What is the Keto Diet Health Benefits?
Maltodextrin on a keto diet- how friendly is it?
The ultimate question boils down to the friendliness of Maltodextrin on those who are keto-dieting.
The simplest and the most straightforward answer to that is, NO. Maltodextrin is not keto-friendly. Taking into account its nutritional value and glycemic index, keto dieters should stay away from it as far as they can. If sweetening is needed, it is better that you find alternative sweetener to make a part of your meal or to quench a craving. You can find so many alternatives to Maltodextrin, which have lower carbs and calories and sugar spikes. Keto dieters have a wide range of sweetener alternatives they can choose from, which won’t compromise their state of ketosis and hamper the diet plan.
Some of the alternatives to Maltodextrin include; sugar alcohols(sorbitol, erythritol) and sweeteners(stevia).
Sugar alcohols have fewer calories as compared to Maltodextrin, also, the impact on blood sugar is less. However, side effects, such as flatulence and bloating, can occur. Stevia, on the other hand, has no calories and little to no impact on blood sugar.
As an ending note, whenever you go out to buy something, look at the nutritional chart and see if there is Maltodextrin in it. If there is, gently put it down where you found it and move on.
Remember, Maltodextrin on Keto diet is a big “no, no!”
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