What Can Maltodextrin Do to Your Body?

November 13, 2025 •

3 min read

Maltodextrin has a glycemic index (GI) that is even higher than table sugar, meaning it can cause a significant and rapid spike in blood glucose. This highly processed carbohydrate is a common additive in many foods, raising questions about what maltodextrin can do to your body.

Quick Summary

Maltodextrin provides a rapid energy source for athletes but can trigger blood sugar spikes, potentially harming gut microbiota and causing digestive issues. Its high glycemic index and lack of nutritional value make it a concern for long-term health when consumed excessively in processed foods.

Key Points

Blood Sugar Spikes: Maltodextrin has a higher glycemic index than table sugar, causing rapid blood glucose surges followed by energy crashes.
Impacts Gut Health: Research suggests maltodextrin can disrupt the balance of gut bacteria, potentially promoting harmful bacteria and increasing the risk of inflammatory bowel disease.
Offers Empty Calories: As a highly processed carbohydrate, maltodextrin provides energy without essential vitamins, minerals, or fiber, offering minimal nutritional value.
Supports Athletic Performance: Athletes use maltodextrin for rapid energy and glycogen replenishment during or after intense endurance exercise.
Contributes to Weight Gain: Consuming too many processed foods containing maltodextrin, which provides empty calories and triggers cravings, can lead to weight gain.
Causes Digestive Distress: Excessive consumption can cause gastrointestinal side effects like bloating, gas, cramps, and diarrhea, especially in sensitive individuals.
Depends on Context: While useful for sports nutrition, chronic, high intake from processed foods poses greater risks for overall metabolic and gut health.

Understanding Maltodextrin: From Starch to Powder

Maltodextrin is a white, flavorless, and easily digestible powder derived from starchy foods such as corn, rice, potato, or wheat. The manufacturing process involves partial hydrolysis, where starches are broken down into shorter sugar molecule chains using enzymes or acids. This results in a product that functions as a thickener, filler, and preservative in countless processed foods, from sports drinks and snacks to sauces and salad dressings. Despite its simple taste, its high glycemic index (GI) has notable effects on the body's metabolism and overall health.

The Rapid Energy Boost and Glycemic Impact

For athletes and individuals needing quick energy, maltodextrin is a popular choice. Because its short glucose chains are rapidly absorbed and converted into energy, it is an effective way to replenish glycogen stores after intense exercise. However, this rapid absorption has significant implications for blood sugar levels. With a GI higher than table sugar, maltodextrin consumption can cause a sharp spike in blood glucose. This rapid increase is followed by a quick crash, which can trigger cravings and increase hunger. For people with diabetes or insulin resistance, this glycemic spike can be particularly dangerous, making blood sugar management challenging.

Effects on Gut Health

Emerging research suggests that maltodextrin can negatively impact the delicate balance of gut microbiota. Studies have indicated that it may suppress the growth of beneficial bacteria while promoting the proliferation of harmful strains, such as E. coli and Salmonella. This imbalance can lead to low-grade intestinal inflammation and may be a risk factor for inflammatory bowel diseases (IBD), including Crohn's disease. The potential for intestinal damage and reduced immune function is a growing concern for long-term health.

Nutritional Drawbacks and Weight Gain

From a nutritional standpoint, maltodextrin offers little more than calories. It provides energy but is devoid of essential nutrients like fiber, vitamins, and minerals. Consuming foods with maltodextrin can contribute to weight gain, especially when replacing nutrient-dense whole foods. Its lack of fiber and ability to create energy highs and lows can disrupt normal eating habits, leading to overconsumption of empty calories.

Common Side Effects

Excessive maltodextrin consumption can lead to various side effects, particularly affecting the gastrointestinal tract. A list of potential issues includes:

Bloating and gas
Stomach cramps
Diarrhea
Skin rashes or irritations
Asthma

The Use of Maltodextrin in Sports vs. Everyday Foods


Aspect	Sports Nutrition	Processed Everyday Foods
Purpose	To provide quick, easily digestible energy during and after intense, prolonged exercise.	To act as a cheap filler, thickener, and preservative, enhancing texture and extending shelf life.
Consumption Context	Controlled timing (e.g., during a marathon) and dosage, often with other nutrients like protein for recovery.	Uncontrolled and often hidden in a wide variety of snacks, drinks, and sauces, leading to incidental consumption.
Glycemic Impact	The rapid blood sugar spike is intentionally harnessed for immediate glycogen replenishment.	High GI can contribute to metabolic issues and increased risk for type 2 diabetes over time.
Nutritional Profile	Used for a specific purpose alongside a balanced diet of whole foods.	Contributes to a diet high in processed, low-fiber, and low-nutrient foods.
Gut Health Concerns	Minimal risk when limited to exercise and recovery periods, with high energy turnover.	Higher risk of intestinal inflammation and microbiota disruption due to chronic, low-grade exposure.

The Bottom Line

While approved as a safe additive by the FDA, maltodextrin's overall impact on the body is highly dependent on context and frequency. For elite athletes, its properties can be a tool for maximizing performance and recovery. However, its ubiquitous presence in everyday processed foods poses risks to the general population, especially those with pre-existing conditions like diabetes. A diet rich in nutrient-dense, whole foods is the best way to minimize the potential negative effects of this highly processed carbohydrate. Being a label-reader is essential to control your intake and make informed decisions about your health.

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Frequently Asked Questions

Maltodextrin often has a higher glycemic index than table sugar, meaning it can cause a faster and greater spike in blood sugar. For the average person, consuming small amounts in an otherwise healthy diet may not be harmful, but for those with diabetes or insulin resistance, its glycemic impact is a significant concern.

Yes, high consumption of maltodextrin can cause various gastrointestinal issues, including gas, bloating, stomach cramps, and diarrhea. This may be due to its impact on gut microbiota and its rapid fermentation in the intestines.

People with diabetes should be cautious with maltodextrin due to its very high glycemic index, which can cause significant and rapid blood sugar spikes. It is best to consult a healthcare provider and carefully monitor blood glucose levels if consuming products with this ingredient.

Maltodextrin provides calories and carbohydrates but is considered to have no real nutritional value, as it lacks vitamins, minerals, and fiber. It is essentially empty calories that provide a quick energy boost.

Athletes use maltodextrin as a fast-acting source of energy during prolonged, intense exercise or afterward to rapidly replenish depleted muscle glycogen stores. It is often consumed in sports drinks or mixed with water.

Most maltodextrin is gluten-free, even when made from wheat, because the manufacturing process removes the gluten protein. However, individuals with severe celiac disease or gluten intolerance should check labels and be mindful of the source.

Healthier alternatives include focusing on whole, unprocessed foods. Natural thickeners like pectin, guar gum, or tapioca starch can be used, while sugar alcohols like stevia or erythritol can serve as sweeteners, though some may cause digestive upset.