“Keto Was The Start of a Total Health Journey”, From Obese and Tired to Training Like an Athlete. The final product contains only one type of saccharide (another term for sugar) [, This is why SCF is much lower in carbs than traditional high-fructose corn syrup, and why it also contains way more fiber [, Digestion-Resistant Maltodextrin vs. Maltodextrin, Another term for soluble corn fiber you might hear is, is another term you might see on food labels from time to time.Â. Some of the benefits associated with fiber consumption include: Not all fiber behaves the same in your body. DRM, as discussed above, is a corn-derived fiber-rich sweetener. Here are some of the health benefits of soluble corn fiber: It helps you stick to the keto diet. To learn more about digestion, fiber, and keto, consider reading these articles: What Is a Gastric Bypass? As a prebiotic, SCF feeds your gut microbiota, enhancing the diversity of good bacteria like Lactobacillus, Bifidobacterium, and Clostridiaceae[, One study conducted in postmenopausal women showed an increase in bone calcium retention after supplementing with SCF. Resistant Maltodextrin Vs. Ingredients like soluble corn fiber can make eating some of your favorite foods that would normally be off-limits (like, or protein bars) possible without knocking you out of, . Soluble corn fiber doesn’t appear to impact blood sugar. SCF, also known as resistant maltodextrin, is used in many packaged foods to add to the fiber content and can be used as a sugar replacement in low-carb foods. Because diets like keto take into account net carbs—a calculation of total carbs minus fiber and sugar alcohols—a supplement or replacement sweetener like SCF can be very useful. The fibers we’ve discussed are all isolated using various processing methods. Not too bad considering it's a protein bar with 20gs of protein. While maltitol does have far fewer calories than table sugar, it has a pretty high … Maltodextrin One of the Worst Hidden Sugars. To balance blood sugar, make sure you’re in ketosis and get your energy from healthy sources of fatty acids. Always be sure to check your labels when purchasing keto snacks and low-carb processed foods. “It is the fiber extracted from corn and has a very low net carb load, so it is appropriate for a What are the Health Benefits of Soluble Corn Fiber? Both ingredients are made from corn. Your email address will not be published. Ingredients like soluble corn fiber can make eating some of your favorite foods that would normally be off-limits (like ice cream or protein bars) possible without knocking you out of ketosis. In other words, it’s keto-friendly! Maltodextrin, on the other hand, can be absorbed during digestion and may cause spikes in your blood sugar that could kick you out of ketosis[, Another distinct difference between the two is their viscosity. As a result, the purity and fiber content can vary. for sweetening low-carb foods. And we'll send you our Keto Kickstart guide and subscriber discounts. This is likely due to an increase in beneficial bacteria, which is associated with better calcium absorption[*]. Basically, DRM can be used as a way to get more fiber into one’s diet and for sweetening low-carb foods. SCF has also been shown to improve calcium retention, which may help prevent bone loss as you age [, ]. This is why SCF is much lower in carbs than traditional high-fructose corn syrup, and why it also contains way more fiber [4]. I went to order a couple boxes of them from Amazon today, and noticed that the second ingredient is soluble corn fiber. Potential Downfalls of Soluble Corn Fiber, What To Use Instead Of Soluble Corn Fiber, Dietary fiber — found mostly in vegetables, fruit, legumes, and grains — is known for relieving constipation, normalizing bowel movements, lowering cholesterol levels, building microbiota diversity, helping you maintain a healthy weight, and promoting satiety[, Many people confuse resistant maltodextrin with maltodextrin — and for a good reason. Another distinct difference between the two is their viscosity. In fact, research shows that most (if not all) soluble corn fiber moves through your digestion absorbed[, It acts as a prebiotic, which can help increase beneficial gut bacteria in your large intestine. The good news is, SCF is around 25 on the glycemic index, which is pretty low, compared to white table sugar, which clocks in at 100[*]. , there’s a good chance you’ve had soluble corn fiber before. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain. Maltodextrin, on the other hand, is basically an alternative to sugar that has been shown to positively impact endurance performance. In fact, The Center for Food Safety estimates that 92% of the corn grown in the United States currently is GMO[*]. But. Nourish your skin, hair, nails, joints and gut. Required fields are marked *, More than ever, it's important to make sure your immune system is healthy and functioning…, Many people have found that following a low-carb diet has been a successful strategy to…, It's no coincidence that nuts sit atop most keto grocery shopping lists. It has been available in the United States since 1999. LDL and HDL Cholesterol: Explained Risk Factors for Heart Disease Is Heart Disease Preventable or Reversible? Therefore, it’s technically keto. Soluble corn fiber is a non-digestible fiber found in many processed foods, from cookies and crackers to soups, protein bars, and salad dressings. This rendering-down process helps burn off many of the sugar compounds found in traditional HFCS. Examples of soluble fiber foods include oatmeal, apples, various types of bran or barley, and soluble corn fiber [9]. Soluble corn fiber can be found in a variety of low-carb foods, but is this type of fiber something you should include in your keto diet? You’ll learn how it impacts ketosis, as well as how to get more fiber into your diet, and why that’s very important. What About Apple Cider Vinegar Pills? MCT Powder: How it Works, Comparison to MCT Oils, and Review … Keto Cheat Day: Should You Have Them on a Ketogenic Diet? Conversely, insoluble fibers (also sometimes called “roughage”), cannot be fully digested by your gut. Perhaps you’ve heard the term soluble corn fiber before. They help foods pass through your intestines, and make it much easier for your body to eliminate waste [10]. If you have an at-home ketone measuring kit, it might be helpful to check your, Low-carb berries (strawberries, blueberries, raspberries), Green vegetables like broccoli, kale, and spinach, Roasted Broccoli with Garlic and Parmesan, For more ideas on how to integrate high-fiber foods into your low-carb diet, check out our. But it wasn’t her sister’s weight loss that motivated, What is Heart Disease? Or maybe you’ve seen it on the label of your favorite keto ice cream brand, and you’re wondering what it is. In fact, it is one of only 5 nutrients mentioned as a daily requirement in the USDA Dietary Guidelines for 2015-2020* [, *In America, it’s estimated that more than half of the population does not get enough fiber each day. But resistant maltodextrin bypasses the normal digestive process and instead ferments in the large intestine. Here are some of the health benefits of soluble corn fiber: *In America, it’s estimated that more than half of the population does not get enough fiber each day. Unlike tapioca fiber, soluble corn fiber acts like a fiber. . Favor non-GMO soluble corn fiber to avoid potential brushes with toxins. Soluble corn fiber won’t necessarily kick you out of ketosis, but it does come with a few potential downfalls worth noting. This is likely due to an increase in beneficial bacteria, which is associated with better calcium absorption[, By far, the most concerning health implication of soluble corn fiber is the fact that it’s most likely genetically modified. As you probably know, fiber is a very important nutrient. SCF, also known as resistant maltodextrin, is used in many packaged foods to add to the fiber content and can be used as a sugar replacement in low-carb foods. This could, at least in theory, impact ketosis.Â. soluble and insoluble fiber, and that we need some of each to stay healthy. Fiber is a crucial part of a healthy and balanced diet. Science-Backed Benefits of Apple Cider Vinegar for Weight Loss Other Health Benefits of Apple Cider Vinegar How to Take ACV Can You Cook With ACV? Soluble tapioca fiber is a ketogenic-friendly sweetener that is being used in many of your favorite products. In fact, research shows that most (if not all) soluble corn fiber moves through your digestion absorbed[*]. Because diets like keto take into account. Soluble corn fiber (SCF)  is a maize-derived fiber source related to high-fructose corn syrup [1]. I noticed the fiber supplements I bought is made out of Dextrin, produced from corn starch. “Life was tiring and sad.” That all changed when Nadia talked to her sister, who had recently had huge success with keto. Many low-carb processed foods use soluble corn fiber as a way to increase fiber content and replace sweeteners in their products. As you can see, there are a handful of potential health benefits available to those who consume SCF.Â. Digestion Resistant Maltodextrin (DRM) is a dietary fiber made from corn starch. It should be noted that many of the foods we eat contain both soluble and insoluble fiber, and that we need some of each to stay healthy. This can be confusing because maltodextrin is another term you might see on food labels from time to time.Â. She had gradually gained weight over a few years and her daily quality, Before keto, Nadia was obese and struggling with her daily life. In fact, there are three different types of fiber, each one playing a unique role in enhancing your health. With all the benefits of fiber and even some that are specific to SCF, you may be wondering how you can reap the benefits without consuming this highly processed ingredient. Many people confuse resistant maltodextrin with maltodextrin — and for a good reason. They say they're keto-friendly right on the package and I calculated the net carbs, and it came to 5g net carbs. How Much Weight Can You Lose on Keto (and How Fast)? This is known as the “fiber gap” and is contributing to deteriorating gut health across the country [, . Examples of soluble fiber foods include oatmeal, apples, various types of bran or barley, and soluble corn fiber [, Conversely, insoluble fibers (also sometimes called “roughage”), cannot be fully digested by your gut. Because of this, soluble fibers don’t get digested by your small intestine. It lowers blood pressure, keeps your digestive system healthy, and helps regulate your appetite, among other things [7]. Some authorities will warn you that a. Completely keto-friendly. 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