Maltodextrin is a common ingredient in many food products and sports supplements. However, for people following a gluten-free diet, whether by choice or due to intolerance, the question of its compatibility with their diet often arises.
In this article, we'll explore in detail whether maltodextrin contains gluten, its use in sport and food, and its potential health effects.
Contents
Does maltodextrin contain gluten?
Maltodextrin, whether derived from wheat or other sources, is generally gluten-free. This white powder is the result of a process that converts starch into simple carbohydrates.
Even when maltodextrin is made from wheat, the enzymatic hydrolysis process used in its production effectively removes proteins, including gluten. This process reduces the gluten content to a level considered safe for most people suffering from celiac disease or gluten intolerance.
Regulatory bodies, such as the FDA in the USA, consider maltodextrin to be a gluten-free ingredient, even when derived from wheat. This means that products containing maltodextrin can be labelled gluten-free, provided their total gluten content remains below 20 parts per million (ppm).
It's important to note that while maltodextrin is generally safe for people following a gluten-free diet, some extremely sensitive individuals could potentially react to minute traces.
In such cases, it is advisable to consult a health professional and carefully check the list of ingredients in the products consumed.
For consumers wishing to eliminate all risk of even trace amounts of gluten, there's a simple solution: opt for a maltodextrin that isn't made from wheat.
Alternatives such as cassava, corn or potato maltodextrin are widely available and guarantee total absence of gluten, offering peace of mind to those following a strict gluten-free diet.
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)
⭐⭐⭐⭐⭐
What is maltodextrin and how is it made?
Maltodextrin is a polysaccharide obtained by the partial hydrolysis of starch. This neutral-tasting white powder is widely used in the food industry as a texture agent, and in sports nutrition as a source of rapid carbohydrate intake. It is not considered an additive in the regulatory sense of the term.
Maltodextrin sources
As mentioned above, maltodextrin can be made from a variety of starch sources, including :
- Corn starch (most common)
- Wheat starch
- The potato
- Rice
- Cassava (cassava maltodextrin)
The maltodextrin manufacturing process involves several complex steps. First, starch is extracted from the chosen source (corn, wheat, potato, etc.). Next, this starch undergoes partial hydrolysis, usually enzymatically. This stage breaks down the long starch chains into smaller molecules. The processes are different for certified organic maltodextrins.
The degree of hydrolysis is carefully controlled to obtain the desired dextrose equivalent (DE), which measures the degree of decomposition and determines the properties of the maltodextrin. After hydrolysis, the resulting solution is purified to remove impurities and traces of protein, including gluten. Finally, the solution is dried, often by atomization, to obtain a white powder.
What is the DE?
Dextrose Equivalent (DE) is an essential measurement in the production and classification of maltodextrins and other products derived from the hydrolysis of starch. This value, expressed as a percentage, indicates the content of reducing sugars in relation to the total dry matter of the product.
DE is directly linked to the degree of transformation of the initial starch, which can come from various sources such as corn, wheat, potatoes or manioc. The DE scale ranges from 0 to 100, where 0 corresponds to unprocessed starch and 100 to pure glucose (dextrose). Maltodextrins are generally in the 5 to 20 DE range. Above 20 DE, they are known as glucose syrups.
The higher the DE, the more simple sugars the maltodextrin contains, and the higher its glycemic index. The higher its digestibility, too.
This means it will have a greater impact on blood glucose levels after consumption. This characteristic is particularly important for athletes, especially in endurance sports such as running, where energy management and the risk of hypoglycemia are major concerns.
Characteristics of maltodextrin
Maltodextrin has several characteristics that make it useful in the food and sports nutrition industries:
- High glycemic index: provides a rapidly available source of energy (sports nutrition)
- Texture enhancement: can be used to thicken foods and improve texture (food industry)
- Preservation: helps extend the shelf life of certain products (food industry)
- Neutral taste: does not significantly alter the taste of foods to which it is added (sports nutrition)
- High molecular weight: for carbohydrate-rich beverages that are not hypertonic
Due to its high glycemic index, excessive consumption of maltodextrin can lead to rapid spikes in blood sugar. People with type 2 diabetes or on a low-carbohydrate diet need to be careful when consuming products containing maltodextrin. However, if you have no health problems, there are no contraindications to the consumption of maltodextrin in sports.
On this subject, see our reports on maltodextrin for pregnant women and diabetic athletes.
Maltodextrin is a versatile ingredient widely used in the food and sports nutrition industries. Its manufacture from various starch sources and its hydrolysis process make it a unique product with specific properties. As with any food additive, it should be used in moderation as part of a balanced diet and sports activities.
How to use maltodextrin in sport and nutrition?
Maltodextrin is widely used in sports because of its unique properties and benefits for athletes.
This white powder, derived from the hydrolysis of starch, is a dietary supplement prized for its rapid energy intake and ease of digestion.
In the context of physical effort, maltodextrin is mainly used for three purposes:
- Before exercise: increases muscle and liver glycogen reserves, preparing the body for prolonged exercise.
- During exercise: it provides a rapidly assimilable source of energy, helping to maintain stable blood sugar levels and prevent hypoglycemia, particularly during endurance activities such as running or cycling.
- After exercise: it contributes to the rapid replenishment of glycogen reserves, promoting muscle recovery.
Cassava maltodextrin is distinguished by its lower Dextrose Equivalent (DE), generally around 10, compared with that of corn, which is often close to 19. This characteristic gives cassava maltodextrin a more gradual release of energy, which can be advantageous for long-duration efforts.
Maltodextrin is often incorporated into energy drinks and sports gels. Its neutral taste and ability to improve the texture of foods make it a versatile ingredient. It can be added to a variety of recipes, from bread to pasta, to increase carbohydrate intake without significantly altering flavor.
In the context of a marathon, for example, a runner might consume a drink containing maltodextrin around 30 minutes before the start to boost energy reserves. During the race, he could ingest energy gels containing maltodextrin every 45 minutes to maintain his energy levels. After the race, a maltodextrin-rich recovery drink would help rapidly restore depleted glycogen reserves.
In the field of bodybuilding, maltodextrin can be used in post-workout shakes to promote rapid recovery and stimulate protein synthesis(1).
A bodybuilder could, for example, add 30-50g of maltodextrin to his protein shake immediately after an intense workout to maximize glycogen replenishment and promote muscle growth.
| 🔑 Theme | Explanations |
|---|---|
| 📌 Definition | Polysaccharide derived from the partial hydrolysis of starch |
| 🌽 Sources | Corn, wheat, potatoes, rice, manioc |
| 🏭 Manufacturing | Extraction, enzymatic hydrolysis, purification, drying |
| 🎯 DE (Dextrose Equivalent) | Measures the degree of starch transformation |
| 🚴♂️ Sports use | Rapid energy intake before, during and after exercise |
| 🍴 Features | High glycemic index, neutral taste, texture enhancement, high molecular weight |
| 🥖 Applications | Drinks, energy gels, bread, pasta |
| ❓ Gluten | Generally gluten-free, even if made from wheat |
