Soluble corn fiber, also referred to as resistant maltodextrin, is a dietary fiber made from cornstarch. It’s produced using enzymatic hydrolysis, a process that involves breaking the chemical bonds of a molecule using enzymes.
Soluble corn fiber is typically used to thicken processed foods like cereals, baked goods, dairy products, protein bars, and salad dressings. It’s also used in place of sugar as a sweetener due to its low glycemic index, which measures how food affects your blood sugar levels.
Because it doesn’t spike your blood sugar levels, it’s often used as a sugar substitute in low-carb, keto-friendly products to help those following the ketogenic diet remain in the metabolic state of ketosis.
Besides being lower in calories and sugar than many other sweeteners, soluble corn fiber is rich in soluble fiber. This type of fiber absorbs water in the digestive tract to form a thick, gel-like consistency.
Soluble fiber has been tied to several health benefits and may help support digestive regularity, decrease cholesterol and blood sugar levels, and promote weight loss.
Soluble Corn Fiber Side Effects
Regularly eating processed foods has been linked to a higher risk of several health conditions, including heart disease, cancer, and type 2 diabetes. Like other types of fiber, soluble corn fiber may also cause minor digestive issues, including gas and bloating, when consumed in high amounts.
Could cause an upset stomach
Soluble corn fiber can lead to digestive issues. If you eat a lot of SCF, symptoms like these are possible:
- gas
- bloating
- cramping
- diarrhea
However, Soluble corn fiber has been well-tolerated in research studies. In general, it’s linked to fewer side effects (even digestive side effects) than other types of fiber like inulin.
Tends to be an additive in lower-nutrient foods
Keep in mind that SCF is often added to highly processed foods like snack foods and ice creams.
Even though these products may be advertised as “low calorie” or “low sugar” that doesn’t mean they’re automatically nutritious for your body.
Many highly processed foods are low in important nutrients like vitamins and minerals. They may also contain less wholesome ingredients like refined grains, fillers, preservatives, and artificial sweeteners.
To keep your body healthy, it’s important to consume mostly whole, unprocessed, nutrient-dense foods like veggies, fruits, beans, nuts, seeds, eggs, chicken, and fish. Try to limit how many highly refined foods you eat.
Finally, keep in mind that soluble corn fiber is often derived from genetically modified crops. In fact, in 2010, it was estimated that about 86% of corn grown in the United States and Canada was genetically modified.
