By Janet Vargas - Independent Natural Health Researcher 30+ Yrs
Hi Friends, the Dextrose added to Products first came to my attention about 25 Yrs ago when a significant amount of it was added to some Fruit and Veggie Powders
I bought from a "Health Company" in Queensland. They said it was added to keep the Powders "Free Flowing" but I noticed they went hard in a short time anyway.
I had Beetroot Powder and Broccoli Powder among them. The Maltodextrin added to a lot of Products came to my attention about 8-12 Months ago when I heard an excellent Video by Eric Berg on YouTube. Most of his Videos are Good. Understandably, I have real reservations about Keto Diets though which he has to do with as well sometimes.
I will call on Google AI Overviews and Chat GPT assistance for this Article.
I know what I am looking for. There will be several Sections of Helpful Advice as well.
I will give you a little helpful Tip here for when you are reading some particular Health Related Articles on this Website, and it goes like this: If you consider adopting Real Foods in place of Processed and Ultra Processed Foods and Homemade Meals Mostly instead of Takeaways and Premade Meals, you don't have so much Checking of Labels to do, hey? So Simple, it's uncomplicated!
Dr. Eric Berg, DC, frequently warns that maltodextrin is one of the most dangerous hidden ingredients in processed foods, often arguing it is worse than sugar due to its high glycemic index and impact on gut health. While dextrose is a simple sugar, maltodextrin is a highly processed complex carbohydrate that acts similarly to glucose. [1, 2, 3, 4, 5]
Key Insights on Maltodextrin by Dr. Berg
- Extremely High Glycemic Index (GI): Maltodextrin has a GI of roughly 110–136, significantly higher than table sugar (around 64). This causes a massive, rapid spike in blood sugar and insulin.
- "Hidden" Sugar: It is often used as a thickener or filler in "sugar-free" or "diet" products because, technically, it is classified as a polysaccharide/starch rather than a sugar.
- Detrimental to Gut Health: It can disrupt the microbiome by suppressing good bacteria and promoting the growth of harmful bacteria like E. coli and Salmonella.
- Source and Quality: Typically derived from GMO corn, wheat, or rice, it is often exposed to pesticides like glyphosate.
- Keto Killer: Due to its ability to spike insulin, even small amounts can kick you out of ketosis. [1, 2, 3, 4, 5, 6]
Maltodextrin vs. Dextrose
- Dextrose: A simple sugar (glucose) with a high glycemic index, used for immediate energy.
- Maltodextrin: A chain of dextrose molecules. While it is technically a complex carb, it breaks down instantly in the body, behaving exactly like a simple sugar.
- Both are generally advised against by Dr Berg.
Where Maltodextrin is Hidden
It is often found in foods that seem healthy or keto-friendly: [1]
- Sweeteners: Many stevia or monk fruit powders contain maltodextrin as a filler.
- Supplements/Protein Powders: Used to improve texture and volume.
- Processed Foods: Salad dressings, sauces and instant puddings.
What is Maltodextrin and is it Safe? – Dr.Berg
Dr. Eric Berg DC
How do Maltodextrins and Dextrose Affect Our Gut Microbiome
Both maltodextrin and dextrose are fast-digesting carbohydrates, but they interact with your gut microbiome in somewhat different—and not entirely benign—ways when consumed in excess.
What they are
- Dextrose = pure glucose (a simple sugar)
- Maltodextrin = a highly processed starch broken into short glucose chains
Both are absorbed quickly in the small intestine, which is key to understanding their effects.
Impact on the gut microbiome
1. Limited “good” feeding of gut bacteria
Because both are rapidly absorbed:
- Very little reaches the colon
- That means they don’t feed beneficial bacteria the way fiber does
In contrast, fibers support Short-chain fatty acids, which are important for gut health.
2. Maltodextrin may disrupt microbial balance
Research suggests maltodextrin can:
- Promote growth of less beneficial bacteria
- Reduce protective species in the gut
There’s also evidence it may:
- Encourage certain strains of Escherichia coli to stick to the intestinal lining
- Potentially worsen gut imbalance (dysbiosis)
3. Potential effects on gut lining
High intake—especially of maltodextrin—has been linked in studies to:
- Changes in mucus production
- Possible weakening of the gut barrier
This can contribute to low-grade inflammation over time.
4. Blood sugar spikes → indirect microbiome effects
Both ingredients:
- Cause rapid spikes in blood glucose
- Frequent spikes may influence gut bacteria indirectly via metabolic stress and inflammation
This is especially relevant in conditions like Insulin resistance.
5. Dextrose: more neutral but still not beneficial
- Dextrose is less directly disruptive than maltodextrin
- But still:
- Provides no fiber
- Doesn’t support microbial diversity
- In excess, contributes to the same metabolic issues
Where you commonly find them
- Sports drinks
- Protein powders
- Processed snacks
- Sauces and packaged foods
Foods that frequently contain Maltodextrin or Dextrose
Ultra-processed & packaged foods
- Flavoured chips and snack foods
- Instant noodles and soup powders
- Packaged sauces, gravies, and dressings
- Processed meats (sausages, deli slices)
Maltodextrin is often used as a thickener or filler
“Health” and sports products
- Protein powders
- Meal replacement shakes
- Sports drinks and electrolyte mixes
- Energy bars
These often use dextrose/maltodextrin for quick energy
Sweets & convenience foods
- Candy and lollies
- Ice cream
- Flavoured yogurt
- Breakfast cereals
Why this matters for your gut
These foods:
- Lack fiber
- Don’t support beneficial bacteria
- May contribute to imbalance if eaten often
Compare that to fiber-rich foods that help produce
Short-chain fatty acids, which protect your gut lining and reduce inflammation.
Better gut-friendly alternatives
Swap this → for this
- Sports drinks → water + pinch of salt + lemon
- Sugary cereal → oats with fruit and nuts
- Protein bars → whole foods (nuts, boiled eggs, yogurt)
- Instant meals → simple home-cooked meals
Foods that actively support your microbiome
- Vegetables (especially leafy greens, onions, garlic)
- Legumes (like lentils and peas)
- Whole fruits
- Fermented foods (yogurt, kefir, sauerkraut)
Here are some common foods that often contain maltodextrin or dextrose, plus better gut-friendly swaps:
Foods that frequently contain Maltodextrin or Dextrose
Ultra-processed & packaged foods
- Flavoured chips and snack foods
- Instant noodles and soup powders
- Packaged sauces, gravies, and dressings
- Processed meats (sausages, deli slices)
Maltodextrin is often used as a thickener or filler
“Health” and sports products
- Protein powders
- Meal replacement shakes
- Sports drinks and electrolyte mixes
- Energy bars
These often use dextrose/maltodextrin for quick energy
Sweets & convenience foods
- Candy and lollies
- Ice cream
- Flavoured yogurt
- Breakfast cereals
Why this matters for your gut
These foods:
- Lack fiber
- Don’t support beneficial bacteria
- May contribute to imbalance if eaten often
Compare that to fiber-rich foods that help produce
Short-chain fatty acids, which protect your gut lining and reduce inflammation.
Better gut-friendly alternatives
Swap this → for this
- Sports drinks → water + pinch of salt + lemon
- Sugary cereal → oats with fruit and nuts
- Protein bars → whole foods (nuts, boiled eggs, yogurt)
- Instant meals → simple home-cooked meals
Foods that actively support your microbiome
- Vegetables (especially leafy greens, onions, garlic)
- Legumes (like lentils and peas)
- Whole fruits
- Fermented foods (yogurt, kefir, sauerkraut)
Maltodextrin and Dextrose Affect on Our Brain and Pancreas
Both Maltodextrin and Dextrose act very quickly in the body, so their biggest effects on the brain and pancreas come from how fast they raise blood sugar.
Effects on the brain
1. Rapid energy spikes (and crashes)
- Both are absorbed almost immediately → sharp rise in blood glucose
- The brain (which runs largely on glucose) gets a quick boost
- Then insulin drops blood sugar → potential energy crash, fatigue, or brain fog
2. Dopamine & reward signaling
Fast sugars can stimulate reward pathways:
- Repeated spikes may condition cravings for quick-energy foods
- This involves dopamine signaling (similar pattern to other highly palatable foods)
3. Cognitive effects over time
Frequent high intake may be linked to:
- Poor concentration and memory fluctuations
- Increased risk of metabolic-related brain issues
Long-term metabolic strain is associated with conditions like
Insulin resistance, which can also affect brain function.
4. Inflammation link
High refined sugar intake may:
- Promote low-grade inflammation
- Potentially affect brain health over time
Effects on the pancreas
1. Insulin surge
- Both maltodextrin and dextrose cause a rapid spike in blood sugar
- The pancreas responds by releasing insulin quickly
Maltodextrin can actually spike blood sugar as much as or more than pure glucose
2. Repeated stress on insulin production
Frequent spikes → repeated insulin demand:
- Over time, cells may respond less effectively to insulin
- This leads toward Insulin resistance
3. Increased risk of metabolic disorders
Chronic overconsumption is linked to:
- Higher risk of Type 2 Diabetes
- Pancreatic “overwork” (not failure overnight, but gradual strain)
4. Blood sugar instability
- Rapid highs followed by lows
- Can lead to hunger, cravings, and overeating
Maltodextrin vs dextrose (quick comparison)
| Feature | Maltodextrin | Dextrose |
|---|---|---|
| Blood sugar impact | Very high (sometimes higher than glucose) | Very high |
| Processing | Highly processed starch | Pure glucose |
| Microbiome impact | Potentially more disruptive | Mostly neutral |
| Pancreas stress | High | High |
Conclusion
- Both cause rapid blood sugar spikes → strong insulin response
- This affects:
- Brain → energy swings, cravings, possible long-term effects
- Pancreas → repeated insulin demand, risk of insulin resistance
- Maltodextrin may be slightly more problematic due to its additional gut effects
Practical takeaway
Occasional intake is fine, but regular high consumption—especially from processed foods—can:
- Destabilize energy and focus
- Strain metabolic health
If you want, I can show you how to stabilize blood sugar throughout the day so your brain and pancreas aren’t constantly on that rollercoaster.
OK. Here’s a simple, practical way to keep your blood sugar steady—so your brain stays focused and your pancreas isn’t constantly overworked.
How to stabilize blood sugar (and avoid spikes)
1. Always pair carbs with protein or fat
Eating carbs alone (especially refined ones like Dextrose) causes fast spikes.
Instead:
- Fresh or Frozen Fruit + Nuts
- Wholemeal Toast + Eggs
- Rice + Chicken or Beans
This slows digestion and reduces the insulin surge.
2. Choose slow carbs over fast carbs
Avoid frequent intake of:
- Maltodextrin
- Sugary drinks
- White bread, sweets
Choose:
- Oats
- Legumes (lentils, peas)
- Whole grains
These release glucose gradually → steadier energy.
3. Eat fiber first (simple trick)
Start meals with:
- Vegetables
- Salad
This helps blunt the glucose spike and supports
Dietary fiber intake.
4. Avoid long gaps, then overeating
Going too long without food can lead to:
- Big hunger
- Overeating → large glucose spikes
Aim for balanced meals every 3–5 hours.
5. Move after eating
Even light activity helps:
- A 10–15 min walk after meals
- Improves glucose uptake (less work for pancreas)
6. Sleep matters more than you think
Poor sleep can:
- Reduce insulin sensitivity
- Increase cravings for quick sugars
7. Watch liquid sugars
The fastest spikes come from:
- Soft drinks
- Sports drinks
- Juice
These hit your bloodstream quickly and bypass normal digestion control.
What this does for your body
Brain
- More stable focus
- Fewer energy crashes
- Less craving-driven eating
Pancreas
- Less frequent insulin spikes
- Lower long-term risk of Insulin resistance
Simple daily rule
“Slow carbs + protein + fiber = stable energy”
Maltodextrin and Dextrose Affect on Immune System and Mitochondria
Both Maltodextrin and Dextrose influence the body mainly through rapid glucose spikes. Their effects on the immune system and mitochondria are mostly indirect—but still important if intake is frequent or high.
Effects on the immune system
1. Pro-inflammatory signaling (with excess intake)
Repeated blood sugar spikes can:
- Increase inflammatory markers
- Promote low-grade chronic inflammation
Over time, this can dysregulate immune responses rather than support them.
2. Impact on gut-immune connection
The immune system is tightly linked to the gut:
- Maltodextrin may disturb gut bacteria balance
- This can affect immune signaling since much of your immunity is regulated in the gut
It may also encourage certain bacteria like
Escherichia coli
to interact more with the gut lining, which can trigger immune responses.
3. Impaired immune efficiency
High refined sugar intake has been associated with:
- Reduced effectiveness of some immune cells (e.g., phagocytes)
- Slower response to pathogens (in some studies)
4. Blood sugar instability = immune stress
Frequent spikes and crashes:
- Create metabolic stress
- Can weaken overall immune resilience over time
Effects on mitochondria
What are mitochondria?
They are the cell’s “power plants,” responsible for energy production via
Cellular respiration.
1. Short-term: quick fuel
- Dextrose provides immediate glucose → rapid ATP (energy) production
- Useful in acute situations (e.g., intense exercise)
2. Long-term: metabolic overload
Frequent high glucose exposure can:
- Overload mitochondrial energy pathways
- Lead to inefficient energy production
3. Oxidative stress
Chronic excess sugar may increase:
- Reactive oxygen species (ROS)
- Oxidative stress inside mitochondria
This can damage mitochondrial function over time.
4. Link to metabolic dysfunction
Mitochondrial stress is associated with:
- Fatigue
- Reduced metabolic flexibility
- Conditions like
Insulin resistance
Maltodextrin vs dextrose (in this context)
| Effect | Maltodextrin | Dextrose |
|---|---|---|
| Immune impact | More negative (via gut disruption) | Neutral to mildly negative |
| Mitochondrial stress | High (via repeated spikes) | High (via repeated spikes) |
| Inflammation risk | Higher | Moderate |
Conclusion
- Both can contribute to inflammation and metabolic stress when consumed frequently
- Maltodextrin may have added downsides due to gut–immune effects
- Occasional use (e.g., sports context) is usually fine
- Chronic high intake can:
- Dysregulate immune function
- Strain mitochondrial energy systems
Practical takeaway
To support immunity and mitochondrial health:
- Limit ultra-processed carbs
- Focus on fiber-rich whole foods
- Keep blood sugar stable
Maltodextrin and Dextrose Affect on Weight and Metabolism
Both Maltodextrin and Dextrose can influence body weight and metabolism, mainly through how quickly they raise blood sugar and insulin. The effects depend a lot on how often and how much you consume.
Effects on weight
1. Easy to overconsume calories
- These carbs digest very quickly and don’t keep you full
- Compared to fiber-rich foods, they provide low satiety
Result: easier to eat more calories than needed
2. Blood sugar spikes → hunger cycle
- Rapid glucose spike → insulin surge
- Blood sugar then drops → hunger returns जल्दी
This cycle can lead to:
- Frequent snacking
- Cravings for more fast carbs
3. Liquid calories are especially problematic
Common sources (sports drinks, shakes):
- Don’t trigger fullness signals well
- Add calories “on top” of meals
4. Long-term weight gain risk
Frequent intake is associated with:
- Increased fat storage (especially when calories exceed needs)
- Higher risk of overweight and metabolic issues
Effects on metabolism
1. High glycaemic impact
Both have a very high glycaemic index (GI):
- Maltodextrin can spike blood sugar as much as—or more than—pure glucose
- This means repeated insulin spikes
2. Insulin dynamics
Frequent spikes can lead toward:
- Reduced insulin sensitivity
- Higher baseline insulin levels over time
This is a pathway toward
Insulin resistance
3. Energy instability
- Quick energy → quick crash
- Leads to fatigue and reliance on more quick sugars
4. Fat metabolism disruption
Chronically high insulin levels:
- Signal the body to store fat rather than burn it
- Reduce metabolic flexibility (switching between carbs and fat for fuel)
5. Indirect hormonal effects
Repeated sugar spikes can affect:
- Hunger hormones (ghrelin, leptin)
- Appetite regulation
Maltodextrin vs dextrose
| Feature | Maltodextrin | Dextrose |
|---|---|---|
| Blood sugar spike | Very high (sometimes higher) | Very high |
| Satiety | Very low | Very low |
| Weight gain risk | High with frequent intake | High with frequent intake |
| Extra concern | Gut/microbiome effects | Mainly metabolic |
When they’re less of a problem
They can be useful in specific contexts:
- During or after intense exercise (quick glycogen replenishment)
- Medical use (e.g., low blood sugar)
Outside of that, regular intake in processed foods is where issues arise.
Conclusion
- Both promote rapid blood sugar spikes and low satiety
- This combination:
- Encourages overeating
- Disrupts metabolism
- Increases risk of weight gain over time
- Maltodextrin may have additional downsides due to gut effects
Simple rule
“If it digests instantly, it won’t keep you full.”
OK. Here’s a quick summary of how maltodextrin and dextrose affect weight and metabolism, in a simple, actionable way:
Key Points
- Rapid blood sugar spikes → quick insulin surge → promotes fat storage
- Low satiety → easy to overeat calories
- Energy crashes → more cravings for sugar or quick carbs
- Long-term metabolic stress → insulin resistance, reduced metabolic flexibility
- Maltodextrin has extra gut effects → may worsen digestion and microbiome balance
Practical takeaway
- Use whole, fiber-rich carbs instead of processed sugars: oats, legumes, whole grains
- Pair carbs with protein and healthy fats to slow digestion
- Limit processed snacks, sports drinks, and sweetened powders