It can cause blood sugar levels to spike due to its high GI value (Image: Getty)
A health expert has issued a stark warning about a certain type of carbohydrate that could be wreaking havoc on your blood sugar levels, claiming it’s “more dangerous than sugar” and can cause significant spikes. Dr Eric Berg DC delved into the dangers of maltodextrin on blood sugar.
Dr Berg is a renowned specialist in ketosis and intermittent fasting with a YouTube following exceeding 13 million. He is also the author of the best-selling book ‘The Healthy Keto Plan’ and Director of Dr Berg Nutritionals.
Ketosis, the metabolic state where fat is burned for energy over glucose, is associated with numerous health benefits, including weight loss, better blood sugar management, and a reduced risk of heart disease. It’s also known to curb hunger, boost energy levels, and enhance skin health, reports .
In a recent video, Dr Berg pointed out how those looking to maintain stable blood sugar should steer clear of maltodextrin. “There is this carb that is way more dangerous than sugar,” he said. “Now, people tend to think sugar is the worst, but there are other things that are even worse than sugar.”
He continued to explain the severity of its impact by referencing the glycemic index. He said: “This specific carb is bad, and I’m going to tell you why. Let’s take a look at the glycemic index, where is sugar? Well, table sugar is about 65, not terribly high. Where’s glucose? 100. Where is this carbohydrate? Between 116 and 136 on the glycemic index.
“So in other words, it’s a carb that’s not classified as a sugar, but acts like a sugar in a much more deadly way. As far as what it can do to your blood sugars, it just will really spike it. And this carb is called maltodextrin.”
Maltodextrin is found in many diet staples. Dr Berg said: “It’s in other forms, too. It’s in modified food starch and modified corn starch. It’s in many foods. They put it in a lot of sugar-free products as ‘no sugar’, even though it really, to me, it is a sugar.”
The video concluded with essential advice for viewers: “So start reading the labels and avoid maltodextrin.” But what exactly is maltodextrin, what does it feature in, and should consumers be wary?
It can cause blood sugar levels to spike due to its high GI value (Image: Getty)
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According to experts at health retailer Holland and Barrett maltodextrin is “actually a polysaccharide, which is a specific type of carbohydrate made from a cluster of sugar molecules” that are all bonded together. It adds: “Generally speaking, maltodextrin is a starch that’s made from multiple sugars, which tend to come from corn, wheat, rice, potato or tapioca.”
Despite not being classed as a sugar, maltodextrin can lead to sharp increases in blood sugar due to its high glycemic index, surpassing that of ordinary sugar. When derived from wheat, maltodextrin may contain traces of gluten, presenting additional concerns for those with gluten sensitivities.
Maltodextrin is a white, starchy powder and versatile ingredient in food products. It enhances flavour, texture, and shelf life and serves as a filler, extender, stabiliser, and preservative. Maltodextrin is frequently added to processed foods, such as:
- Baked goods – such as pastries, crackers, and granola bars
- Cooked cereals and breakfast drinks
- Soft drinks, candies, and other sweets
- Dairy – including instant pudding and other ready-made meals
- Salad dressings, especially creamy varieties
- Soups and frozen meals
- Meat substitutes
- Sports drinks
- Pasta, rice, beer, and artificial sweeteners
For lactose-intolerant infants, maltodextrin can replace lactose in their diet. It’s also frequently found in sports drinks and supplements, providing a quick energy boost for athletes and bodybuilders.
While maltodextrin may not be a sugar, it is very similar to sugar (Image: Getty)
However, some people believe that maltodextrin could be harmful to health, while organisations like the Food and Drug Administration (FDA) deem it a safe food additive. Overconsumption of foods containing maltodextrin can lead to a diet high in sugar, low in fibre, and filled with heavily processed items.
This dietary pattern can increase the risk of high cholesterol, weight gain, and type 2 diabetes development. Maltodextrin has a higher glycemic index (GI) than table sugar, meaning that eating foods with maltodextrin can cause a swift rise in blood sugar levels post-consumption.
Such a surge in blood glucose can pose significant risks for individuals with diabetes or insulin resistance, particularly if their blood sugar stays elevated for a prolonged period or reaches dangerously high levels.
A high GI indicates that the sugars from these foods swiftly infiltrate the bloodstream, facilitating speedy absorption by the body. Conversely, complex carbohydrates such as beans and whole-wheat pasta present healthier alternatives, given their slower absorption rate.
This quick-digesting carbohydrate, often used to replicate fat content, should not be mistaken for MSG. While maltodextrin and MSG are intended to improve food products, they serve different purposes.