When embarking on dietary journeys like keto or intermittent fasting, carefully choosing what to eat is essential—not just for weight loss but for overall health. One hidden ingredient lurking in many products could sabotage your efforts and harm your liver: maltodextrin.

In this article, we’ll explore what maltodextrin is, why it’s detrimental to your liver, and how to avoid it while maintaining a healthy keto or fasting lifestyle.

What is Maltodextrin?

Maltodextrin is a synthetic sugar commonly used in processed foods as a filler or thickener. It often appears in various packaged products, including many dietary supplements and even some items marketed as keto-friendly.

Though it sounds harmless, maltodextrin has a surprisingly high glycemic index—ranging from 110 to 119, which is higher than pure glucose. This means maltodextrin can spike your blood sugar levels rapidly, leading to negative effects on your pancreas and liver.

Why Maltodextrin is Harmful, Especially on Keto and Intermittent Fasting

The core goal of keto and intermittent fasting is to promote metabolic health by stabilizing blood sugar and encouraging fat burning. Maltodextrin completely undermines this by causing:

• Blood sugar spikes: High glycemic index leads to insulin surges that inhibit fat burning.
• Increased liver fat: Over time, maltodextrin consumption contributes to a fatty liver, increasing the risk of non-alcoholic fatty liver disease (NAFLD).
• Weight gain: Repeated insulin surges promote fat storage, making weight loss harder.
• Pancreatic stress: Spiking insulin levels add strain on the pancreas, impacting long-term metabolic health.

Especially for those following keto or intermittent fasting—which aim to minimize insulin secretion—maltodextrin is a hidden saboteur.

Maltodextrin is Hiding in Many “Keto-Friendly” Foods

One tricky part is that maltodextrin acts as a filler or drying agent in oils, vitamins, supplements, and processed keto products. You might unknowingly consume it believing you’re making healthy choices.

How to Protect Your Liver and Optimize Your Diet

1. Read ingredient labels carefully: Watch for maltodextrin on nutrition and supplement labels.
2. Choose whole, unprocessed foods: Focus on real foods like leafy greens, nuts, seeds, and healthy fats.
3. Seek out clean keto supplements and products: Look for brands that avoid synthetic fillers.
4. Maintain regular intermittent fasting routines: Reducing the frequency of eating helps your liver clear toxins and burn stored fat.
5. Monitor your liver health: Routine check-ups can spot early signs of fatty liver and metabolic strain.

Wrapping Up: Stay Vigilant for Hidden Sugars Like Maltodextrin

If you’re dedicated to keto or intermittent fasting for better health, losing weight, or protecting your liver, vigilance around hidden ingredients like maltodextrin is key. This synthetic sugar is worse than regular sugar for your liver and metabolic health—posing a significant risk that many aren’t aware of.

By avoiding maltodextrin and focusing on clean, nutrient-dense foods and supplements, you’ll better support your liver and achieve your health goals more effectively.

For those looking for natural, effective hair and body care products that align with a healthy lifestyle, Watermans offers options free from harmful additives and fillers like maltodextrin.

References & Further Reading:

• Understanding the Glycemic Index and Metabolic Health
• Non-Alcoholic Fatty Liver Disease & Diet
• Keto Diet and Intermittent Fasting: Best Practices