Can I take maltodextrin if I'm diabetic? Generally with a high glycemic index, maltodextrin is not one of the foods recommended for diabetics. However, depending on the profile and use, maltodextrin is not necessarily a food to be avoided by diabetic athletes.
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What is maltodextrin and what is its glycemic index (GI)?
Maltodextrin is not recommendedfor diabetics, because its GI is generally relatively high. It depends on the product's dextrose equivalent (DE), which is between 5 and 20 for maltodextrin.
Cassava maltodextrin DE 10, for example, has a lower GI than corn maltodextrin DE 19. Carbohydrate discharge will be more gradual and less intense.
Definition and origin of malto
Maltodextrin is a complex carbohydrate derived from the hydrolysis of starch. This dietary supplement can be produced from a cereal source such as corn, rice or wheat, but also from manioc or potato starch. Protéalpes maltodextrins are derived from organic manioc and are guaranteed gluten-free to avoid any risk of allergy or intolerance.
Malto is a substance widely used in the food industry as a texturizing agent. However, it is not an additive and can be certified organic, depending on the source.
The manufacturing process for maltodextrin essentially consists in transforming starch into shorter chains of glucose molecules by hydrolysis, in the same way as cooking or our endogenous enzymes.
The resulting white powder is highly digestible and quicker to assimilate, with the added advantage of being particularly tasteless.
High glycemic index
To understand the impact of malto on glycemia, let's remember that GI is an indicator used to measure the capacity of a food to increase glycemia after absorption, by comparing it to a reference food (GI 100), most often pure glucose.
Depending on its source, the GI of maltodextrin is more or less important. Generally speaking, it's not true that the GI of maltodextrin can be low. But the glycemic rise curve can be more or less smooth and gradual, depending on the source of maltodextrin and, above all, its Dextrose Equivalent (DE).
Variation according to Dextrose Equivalent (DE)
The Dextrose Equivalent (DE) of a maltodextrin is between 5 and 20. The higher the DE, the closer the maltodextrin is to glucose. The lower the DE, the closer it is to starch.
A DE 10 cassava maltodextrin will deliver a smoother release of carbohydrates over time than a DE 19 corn maltodextrin, which is more likely to cause a glycemic spike.
Maltodextrin for diabetic athletes
Since maltodextrin's generally high glycemic index is not ideal for diabetics, diabetic athletes are advised to exercise caution when using maltodextrin. Manioc maltodextrin (DE10) is of interest during endurance effort, because of its ability to provide exogenous carbohydrate that can be used by the muscles relatively continuously over time.
Insulin-dependent diabetic athletes
There are many insulin-dependent diabetic athletes who continue to practice a wide variety of sports.
In general, diabetic athletes are perfectly accustomed to adapting their diet and treatment according to the time of day, their blood sugar levels, their activity and their food intake.
Maltodextrin must be taken into account when adapting treatment, in the same way as any other carbohydrate food.
Non-insulin-dependent diabetic athletes
For athletes with type 2 diabetes, regular physical activity is essential as part of the management of type 2 diabetes. As well as helping to reduce body fat and protect the cardiovascular system, exercise stimulates glucose consumption in the muscles, improving its stabilization in the bloodstream.
When and how can diabetics consume maltodextrin?
Taking maltodextrin can be counter-productive if not closely monitored by a doctor. It is important to know when and how to consume maltodextrinto maintain good health and benefit from this carbohydrate intake in the best possible conditions.
Maltodextrin during exercise
Maltodextrin helps to maintain energy levels in the body and keep up the pace during an endurance event. Endurance drinks are often made with maltodextrin, as this substance is interesting for its rapid carbohydrate intake, without saturating the drink's tone and sweet taste.
Whether the athlete is diabetic or not, we recommend always using organic manioc maltodextrin (DE 10), which provides a more gradual rise in blood sugar than other maltodextrins.
Intake during exercise must be associated with a sufficiently long and intense effort to justify this exogenous carbohydrate intake.
Ideally, you should combine organic cassava maltodextrin with other carbohydrates, vitamin C and electrolytes, as in Protéalpes' endurance drink.
Maltodextrin after exercise
When consumed after exercise, maltodextrin replenishes glycogen reserves and promotes muscle recovery, in addition to protein intake.
For optimal recovery (energy and muscle) after long-duration, high-intensity exercise, it's advisable to consume a significant quantity of carbohydrates in addition to protein, with a dosage of 50g and 25g respectively.
In this type of recovery ration, which will of course be supplemented by conventional food intake, the aim is to have a high GI carbohydrate intake, so corn maltodextrin (DE19) is the optimal choice.
It's important to emphasize that in the case of diabetes, the use of a recovery product specifically rich in high-GI carbohydrates as mentioned here is best avoided, or used very precisely, with great control of glycemic impacts.
Avoid outside exercise periods
For all athletes, whether diabetic or not, malto is not a meal replacement, and its use should be limited to periods of exercise (mainly during exercise for diabetic athletes).
It's important to remember that nutritional supplements such as maltodextrin and whey are only complements to a varied, balanced diet. This is all the more true for diabetic athletes, for whom a balanced diet is the basis of successful management.
3 precautions and general recommendations
As you can see, theuse of maltodextrin by diabetics is not forbidden, but it must be controlled and monitored to limit the risks associated with excessively high blood sugar levels, at inappropriate times and without the need for consumption.
The recommendations described in this article are aimed at consumption in the context of significant sporting activity, combined with a varied, balanced diet and controlled, appropriate treatment.
1 - Medical consultation
Before taking maltodextrin if you are diabetic, it is strongly recommended that you consult your doctor, who will be able to help you adapt the intake of this product to the real needs of your sporting activities.
2 - Rigorous blood sugar monitoring
Glycemic monitoring is an essential part of every diabetic's daily routine. It enables you to adapt your diet, your treatment and any supplements you may be taking. Generally speaking, it enables precise control of glucose levels by adapting any doses of maltodextrin, as well as the precise times and frequency of intake...
3 - Focus on product quality
As with all supplements, in the same way as we choose our daily diet, we systematically recommend additive-free products, with as many certified organic ingredients as possible, and with impeccable traceability.
Organic cassava maltodextrin
Natural, organic carbohydrate and vitamin C solution. Standardized without doping substances. Additive-free and gluten-free.
"(...) Very well tolerated for me, even with increased doses."
Cyril B. (guaranteed review)
⭐⭐⭐⭐⭐
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