Maltodextrin
Last reviewed October 18, 2026 · Evidence strength: Limited · How we grade evidence
In plain words: Maltodextrin is a starch-based powder your body turns into sugar very quickly, so in larger amounts it raises blood sugar fast. That matters most for people with diabetes. In the small amounts used as a filler it's similar to a bit of sugar. Mouse studies hint it could affect the gut lining, but that hasn't been shown in people.
Also listed on labels as: Maltodextrin, Corn maltodextrin, Tapioca maltodextrin, Resistant maltodextrin (different, a fiber)
What is it, and why is it in food?
Maltodextrin is made by breaking down corn, rice, potato or tapioca starch into short chains of glucose. It's a cheap filler and thickener that carries flavors and adds body. It's in chips and snack seasonings, drink mixes, sports drinks and gels, sweetener packets, supplements and infant formulas. "Resistant maltodextrin" is different: it's a fiber.
What does the science say?
| The popular claim | "Maltodextrin spikes blood sugar and disrupts metabolic balance." (Dr. Eric Berg, about fillers in supplements.) |
| Our verdict on that claim | Partly supported |
| Evidence strength | Limited: its fast effect on blood sugar is well understood; gut effects come only from mouse and cell studies. |
| Kinds of studies | Human physiology review, mouse studies, cell studies |
- Blood sugar: Maltodextrin is digested quickly, and the glucose is rapidly absorbed. Replacing whole starches with maltodextrin can raise blood-sugar load after meals.1
- Gut: In mice, maltodextrin-rich diets worsened induced colitis by thinning the protective mucus layer.2 A commentary summarizing cell and mouse work suggested it may weaken gut defenses against bacteria.3 Neither has been shown in people.
What do regulators say?
- US: GRAS (generally recognized as safe).
Who should be careful?
- People with diabetes: count it as a fast carb. "Sugar-free" products with maltodextrin can still raise blood sugar.
- People with IBD may choose to limit it given the mouse findings, though human evidence is lacking.
How common is it in US foods?
In our check of USDA's Branded Foods database, 44,097 of 438,129 US packaged foods with an ingredient list name maltodextrin (about 10.1%, or roughly 1 in 10).4 It shows up most often in: chips, pretzels & snacks (4,749); popcorn, peanuts, seeds & related snacks (2,844); other snacks (2,541); seasoning mixes, salts, marinades & tenderizers (1,612); powdered drinks (1,489). Chips, seasoned nuts and snack mixes top the list, because maltodextrin carries the seasoning. These are label records companies sent to USDA, mostly in 2021 to 2023, so some products have changed since. Counts come from a text match of ingredient lists and are approximate.
Swaps and tips for families
- Plain nuts, popcorn you season yourself, and simple crackers have little or none.
- Sports drinks and gels are meant for long, hard exercise. For kids' games, water is usually enough.
- Sweetener packets are mostly maltodextrin or dextrose. Count them as a little sugar.
Beyond the plate: related non-food exposures
Maltodextrin is a common filler in supplements, sports drinks and gels, powdered drink mixes and some medications.
Frequently asked questions
Is maltodextrin worse than sugar?
Gram for gram it raises blood sugar about as fast as glucose. In small filler amounts it's like a bit of sugar.
Is maltodextrin bad for your gut?
Mouse studies suggest it may thin the gut's protective mucus, but this hasn't been shown in people.
Why is maltodextrin in sugar-free products?
It adds bulk and carries flavors. It's a carbohydrate, so "sugar-free" products can still raise blood sugar.
Related guides
Sources
Every source below was checked against PubMed, the publisher or the official page by our research team in October 2026.
- Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins. Crit Rev Food Sci Nutr, 2016. PubMed 25674937 · doi:10.1080/10408398.2014.940415
- The Food Additive Maltodextrin Promotes Endoplasmic Reticulum Stress-Driven Mucus Depletion and Exacerbates Intestinal Inflammation. Cell Mol Gastroenterol Hepatol, 2019. PubMed 30765332 · doi:10.1016/j.jcmgh.2018.09.002
- Deregulation of intestinal anti-microbial defense by the dietary additive, maltodextrin. Gut microbes, 2015. PubMed 25738413 · doi:10.1080/19490976.2015.1005477
- FoodData Central, Branded Foods dataset (release 2026-04-30). U.S. Department of Agriculture, Agricultural Research Service, 2026. Link
This guide is for general education. It is not medical advice and does not replace advice from your doctor, pediatrician, allergist or registered dietitian. If you think you or your child reacted to a food, talk to a health professional. Research changes; we review these pages when new evidence or rules come out. Last reviewed October 18, 2026. Spotted an error? Email [email protected].