Maltodextrin vs Tapioca Syrup: which is worse?

What is Maltodextrin?

Maltodextrin is a polysaccharide derived by partial hydrolysis of starch — most commonly corn starch in the US, but also wheat, potato, or rice starch. It is a white powder with a mild, slightly sweet taste and is highly soluble. Despite being classified as a carbohydrate, maltodextrin has a high glycemic index (GI of 85–105), often higher than table sugar.

What is Tapioca Syrup?

Tapioca syrup is produced by enzymatically or acid-hydrolyzing tapioca starch (derived from cassava root). It is often marketed as a 'clean label' alternative to corn syrup, particularly in organic and natural food products. Chemically, it is similar to corn syrup, consisting primarily of glucose polymers.

Documented risks

Maltodextrin: Maltodextrin's very high glycemic index (GI 85–105) means it causes rapid blood glucose spikes, potentially problematic for people with diabetes or insulin resistance. A 2012 study in PLoS ONE (Bhatt et al.) found that maltodextrin suppressed beneficial gut bacteria (like Lactobacillus) and increased Escherichia coli biofilm formation associated with Crohn's disease. A 2022 study in Nutrients noted maltodextrin's potential to disrupt gut microbiome composition at typical dietary intakes. Regulatory agencies have not restricted its use, but nutrition researchers increasingly flag it as a low-quality carbohydrate.

Tapioca Syrup: Tapioca syrup contributes added sugar to the diet and has a high glycemic index comparable to corn syrup. A 2019 investigation by the Clean Label Project found that many 'organic' snack bars sweetened with tapioca syrup had sugar contents equivalent to candy, despite their 'natural' branding. The FDA has noted that tapioca syrup, when listed on ingredient labels without quantification, may obscure the total sugar content of a product. Health impacts are equivalent to those of other refined sugars.