Maltodextrin Explained: What It Is, How It’s Used, and Whether It’s Safe

Maltodextrin. The name alone sounds like a lab experiment, right? No wonder health-conscious shoppers side-eye food labels when they spot it.

But is maltodextrin really as bad as some wellness influencers claim? Or could certain types of maltodextrin actually be good for you? 

Let’s clear up the confusion and get to the truth behind this misunderstood ingredient.

🧐 WHAT IS MALTODEXTRIN?

Science says the definition of maltodextrin is a carbohydrate made from starch.[*] That starch is broken down into smaller, easier-to-digest sugars.[*] 

Here’s the interesting part: some of this processing mimics what happens in your body during digestion.

For example, certain enzymes used to make maltodextrin are similar to those found in saliva — the same ones that start breaking down starch when it hits your tongue.[*]

The result? Maltodextrin powder, a fine, white powder that’s easy to digest, slightly sweet, and used in many foods and beverages.

🌱 WHAT IS MALTODEXTRIN MADE FROM EXACTLY?

So, is maltodextrin natural? 

Not exactly. While it starts from natural sources like corn, rice, wheat, potato, or tapioca, it doesn’t exist on its own in nature.[*] It’s extracted from these starch-rich plants, kind of like how maple syrup is tapped from trees.

The final product is more refined than the original source but still comes from real food.

That said, not all maltodextrin is created equal. Just like everything in your healthy diet, the source matters.

Here’s how different types stack up:

🌽 CORN MALTODEXTRIN

The most common (and cheapest) form of maltodextrin, corn maltodextrin is heavily processed and often comes from GMO corn. It’s a staple in junk foods but not the cleanest choice. 

So if quality matters, this one’s best avoided.

🌾 RICE MALTODEXTRIN

A step up from corn, rice maltodextrin is naturally gluten-free, typically non-GMO, and gentler on digestion.[*] It’s a solid option for those avoiding corn or wheat. 

Downside? It’s pricier than other types, and its slightly higher protein content can make it less versatile.

🥔 POTATO MALTODEXTRIN

Made from — you guessed it! — potatoes, this type of maltodextrin is naturally gluten-free and more likely to be non-GMO since genetically modified potatoes are far less common.

While pricier than corn maltodextrin, potato maltodextrin is super easy to digest. Its ability to prevent gelling makes it ideal for smooth, well-mixed recipes.

📌 Our Ramen Instant Bone Broth contains less than 2% non-GMO potato maltodextrin to ensure all those yummy flavors you crave blend well in your mug. Happy slurping!

🍠 TAPIOCA MALTODEXTRIN

Sourced from the cassava root, tapioca maltodextrin is known for its neutral flavor, clean processing, and gut-friendly digestibility.

Since cassava isn’t commercially grown as a GMO crop, this type of maltodextrin is naturally non-GMO and gluten-free — a fantastic choice for those avoiding processed additives.

📌 Our Elevated Drink Mixes use tapioca maltodextrin to create a smooth, mixable powder from real fruit juices that tastes as good as it travels.

So, now that you know what it is and where it comes from, your next thought might be: What is maltodextrin used for in food?

🍽️ WHY IS MALTODEXTRIN IN FOOD?

Maltodextrin uses in food go beyond filler status — it plays an essential role in improving texture, consistency, and stability:[*]

✔️ Thickening Agent. It adds bulk without altering taste or increasing calories.

✔️ Texture Enhancer. It creates a lump-free, silky-smooth finish in powdered and liquid products. 

 ✔️ Moisture Control. It helps prevent clumping and caking to keep ingredients stable.

✔️ Trusty Carrier. It helps encapsulate and deliver flavors, vitamins, and other key nutrients.

Maltodextrin can even replace fats like butter or ghee, slashing calories while ensuring the perfect consistency. *chef’s kiss* 

🧾 QUICK LIST OF FOODS WITH MALTODEXTRIN

Foods that contain maltodextrin span the gamut from occasional indulgences to nutrient-rich choices, such as:

• Powdered drink mixes and energy drinks

• Protein powders and meal replacement shakes

• Infant formula

• Packaged snacks, baked goods, and cereals

• Instant pudding

• Sauces, condiments, and salad dressings

• Soups and frozen meals

• Ice cream, yogurt, and non-dairy creamers

Maltodextrin is more common in food than most people realize. So, are there any health benefits of maltodextrin, or is it just a background extra?

🏆 3 MALTODEXTRIN BENEFITS (YEP, THEY EXIST!)

Maltodextrin gets a bad rap for being processed, but it’s not all doom and gloom — especially when it comes from quality sources and is used in moderation.

Here are three science-backed benefits of maltodextrin you might not expect:

⚡ IT’S A FAST ENERGY SOURCE

Your body runs on glucose from carbs and sugar. When you’re staying active or engaged in intense exercise, you burn through that glucose fast. Your muscles then crave a refill.

Maltodextrin is a quick-digesting carb that delivers a near-instant energy boost — without the tummyache of high-sugar sports drinks or snacks. That’s why you’ll see it in lots of sports nutrition products.[*][*]

Studies show maltodextrin can help:[*][*]

• Improve endurance

• Enhance athletic performance

• Extend time-to-exhaustion

• Speed up recovery

And it’s not just about energy! Maltodextrin lends a hand with hydration, too.

💦 HYDRATION SUPPORT

Think of your intestines as a balancing act between water, salts, sugars, etc. If the balance is off, dehydration or digestive issues (like diarrhea) can follow.

Maltodextrin helps maintain proper balance, allowing your body to absorb water more efficiently, especially during exercise or heavy sweating.[*][*] 

So, it fuels energy and helps you stay hydrated at the same time — a total win for your spin classes, playtimes, and outdoor adventures!

💪 POTENTIAL GUT HEALTH ALLY

Maltodextrin is generally easy to digest. Researchers say some types may even support gut health. According to studies:

• Maltodextrin may increase the levels of good bacteria (probiotics) in your gut, suggesting potential perks for your microbiome.[*]

• Tapioca-based maltodextrin may act as a prebiotic, supporting the growth of beneficial gut bacteria.[*]

• Digestion-resistant maltodextrin may improve stool transit time, stool volume, and overall intestinal function.[*]

• Certain types of maltodextrin may trigger the death of colon cancer cells without harming healthy cells.[*]

👉 Prebiotics vs. probiotics — know the difference? Learn how they work, why they matter, and where to get more of them in this guide!

While we definitely need more research to fully understand the effects of maltodextrin, scientists think these results are promising. But let’s talk about the flip side.

⚠️ IS MALTODEXTRIN BAD FOR YOU?

The side effects of maltodextrin typically depend on how much you consume and the source. Here are two key concerns:

📈 CAN MALTODEXTRIN RAISE BLOOD SUGAR LEVELS?

Since maltodextrin is a high-glycemic carbohydrate, your body absorbs it quickly — leading to potential blood sugar and insulin spikes. However, context matters:

⚖️ It’s all about quantity. Small amounts have minimal impact, while large doses can spell trouble. If maltodextrin is low on an ingredient list, it’s likely present in tiny amounts. For example, our Ramen Instant Bone Broth contains less than 2%.

💪 Pairing it with protein or fat can help slow absorption and reduce spikes. That same Ramen flavor also packs 10 grams of satiating protein to counteract the minimal maltodextrin.

📉 Not all maltodextrins act the same. Studies show potato and tapioca resistant maltodextrin may actually lower post-meal glucose and insulin levels.[*]

💡 The takeaway? Learning how to decode nutritional labels and choose the right sugar-free solutions can help you make informed choices. Then, a little maltodextrin in high-quality foods (like our Instant Bone Broth and Elevated Drink Mixes!) won’t be something to stress over.

🦠 WHAT DOES MALTODEXTRIN DO TO YOUR GUT?

Digestive issues are another potential concern when it comes to maltodextrin risks. But as with blood sugar, it’s all about quantity and quality.

💨 Can maltodextrin cause gas? Some people report gas, bloating, or diarrhea. This usually happens with high doses or when consuming lower-quality sources.[*]

🚨 Is maltodextrin unhealthy for your gut? Some studies suggest ultra-processed GMO maltodextrins (especially from wheat or corn) may disrupt gut bacteria and trigger inflammation.[*][*] But these effects were only seen in cell cultures or animal models — and at high levels. 

✅ SO, IS MALTODEXTRIN SAFE FOR YOUR DIET?

Here’s how maltodextrin fits into different eating plans:

✅ IS MALTODEXTRIN GLUTEN-FREE?

Yes! Even when derived from wheat, maltodextrin is gluten-free because processing removes all proteins, including gluten.[*] It’s safe for celiacs and those with gluten sensitivities.

✅ IS MALTODEXTRIN VEGAN?

Yep! Maltodextrin comes from plant-based sources, making it 100% vegan.

✅ IS MALTODEXTRIN KETO?

Only in small quantities. Maltodextrin can spike blood sugar, so consuming it alone or in large amounts may disrupt ketosis. Pairing it with protein or healthy fats (like beef tallow or avocado) can help mitigate the impact.

How much maltodextrin will kick you out of ketosis? It depends — your metabolism, activity level, and diet all play a role. Small amounts in low-carb foods like beef or chicken bone broth may be fine, but frequent intake from higher-carb sources will interfere with your keto goals.

🔥 FAQ ABOUT MALTODEXTRIN

Still have questions? You’re not alone! Here are quick answers to some of the most common:

❓ IS MALTODEXTRIN A CARB?

Yep! It’s a complex carbohydrate but digests like a simple carb due to its rapid absorption.

❓ IS MALTODEXTRIN A SUGAR?

Not exactly. It’s a carbohydrate that converts to glucose, acting like sugar in your body but not chemically classified as one.

❓ IS MALTODEXTRIN AN ARTIFICIAL SWEETENER?

Nope! It’s not a sweetener but can enhance sweetness in some products.

❓ IS MALTODEXTRIN SAFE TO EAT?

Yes! The FDA and global health agencies around the world consider maltodextrin safe. It poses no health risks when incorporated into a balanced diet and consumed in moderation.[*]

It’s even approved for medical foods and infant formula. But as with any ingredient, quality matters.

❓ IS MALTODEXTRIN BANNED IN EUROPE?

Nope! Maltodextrin is fully approved in the EU and classified as a food ingredient, not an additive.

❓ DOES MALTODEXTRIN CAUSE CANCER?

No. Maltodextrin is not a carcinogen, and no scientific studies link it to cancer.

❓ DOES MALTODEXTRIN BREAK A FAST?

In large amounts, yes — it can raise blood sugar and trigger digestion, breaking a fast. Tiny amounts? Probably not.

❓ WHAT DOES MALTODEXTRIN TASTE LIKE?

It’s neutral with a slight sweetness. In small amounts, most people don’t even notice it.

🤔 SO, IS MALTODEXTRIN GOOD FOR YOU OR BAD FOR YOU?

Maltodextrin isn’t the villain it’s made out to be. Like anything in your diet, it comes down to quality, quantity, and personal needs.

🫶 At Bare Bones, we put wellness first. That’s why we use potato, tapioca, and non-GMO maltodextrin in small amounts, ensuring they serve a real purpose without compromising your well-being.

😉 Rather skip it altogether? We’ve got options for that, too! Our classic Chicken and grass-fed Beef Instant Bone Broths are maltodextrin-free.

We hope this guide helped you see maltodextrin for what it really is — just another ingredient, not something to fear.

👉 Check out our Instant Bone Broths and Elevated Drink Mixes to see how we do things differently.