The ketogenic diet, characterized by a very low carbohydrate intake, has gained immense popularity for its potential benefits in weight loss and metabolic health. Limiting carb intake to a very small percentage of your caloric intake amid a caloric deficit leads to a state of increased fat burning: ketosis. As individuals embrace this dietary approach, the quest for suitable sweeteners and food additives becomes paramount. Sugar, being a high-glycemic carbohydrate, decreases or even blunts ketosis. This article delves into the characteristics of soluble corn fiber (SCF) and its compatibility with a ketogenic lifestyle.
Understanding the Keto Diet and Sweeteners
A ketogenic diet is, by definition, low in sugar. Keto is a very low-carbohydrate diet. Sugar is a carbohydrate. Before evaluating SCF, it's crucial to understand the role of sweeteners in a keto diet. Consuming sugar spikes your blood sugar. In other words, consuming table sugar causes blood sugar (and subsequently insulin) to rise relatively quickly vs. other carbs. The goal is to minimize blood sugar spikes and maintain a state of ketosis. Many keto sweeteners have antioxidant benefits, anti-inflammatory benefits, blood vessel benefits, and more. Other carbohydrates (like fiber and sugar alcohols) have smaller glycemic impacts, and are therefore more keto-friendly.
What is Soluble Corn Fiber?
Soluble corn fiber (SCF) is a type of fiber that’s made from partially hydrolyzed (aka broken-down) corn starch. Soluble corn fiber (SCF) is a type of dietary fiber made from cornstarch. SCF is commonly used to add more fiber to foods and thicken products like soups and dressings. It’s also used in foods to increase sweetness without the need for additional sugar.
It’s produced using enzymatic hydrolysis, a process that involves breaking the chemical bonds of a molecule using enzymes (1).
SCF’s usually found as a food additive, but you can take it on its own as a dietary supplement as well.
Read also: Is cornbread healthy?
Soluble Corn Fiber vs. Corn
First things first: Soluble corn fiber IS NOT the same as corn. Corn contains starch (and other crap like phytic acid) that’s not keto or Paleo friendly.
Resistant Maltodextrin vs. Soluble Corn Fiber
Many people confuse resistant maltodextrin with maltodextrin - and for a good reason. Both ingredients are made from corn. Soluble corn fiber, also referred to as resistant maltodextrin, is a type of dietary fiber made from corn starch.
Soluble vs. Insoluble Fiber
Fiber is a crucial part of a healthy and balanced diet. Not all fiber behaves the same in your body. Soluble fiber is water-soluble. That means it creates a viscous gel in your digestive tract that moves slowly through your system. Insoluble fiber doesn’t dissolve in water and makes your stools softer and more comfortable to pass. Also known as resistant starches, these can be soluble or insoluble. Soluble corn fiber acts as both a prebiotic fiber as well as a soluble fiber in your digestive tract.
The Keto-Friendliness of Soluble Corn Fiber
The key question is whether SCF interferes with ketosis. Here's a breakdown:
Impact on Blood Sugar and Insulin
SCF doesn’t have the same effect on your blood sugar levels as other popular sweeteners, like cane sugar. Due to the low glycemic response of soluble corn fiber, this ingredient won’t spike your blood sugar. One study compared the glycemic response of SCF to the glycemic response of glucose in 12 healthy adults during a randomized, controlled, crossover study. [6] The findings of this study revealed that SCF had a significantly lower incremental glucose and insulin response than that of the glucose control.
Read also: Low-Carb Cornbread Recipe
According to one older animal study, consuming soluble corn fiber with a high fat meal prevented increases in levels of triglyceride and insulin, which is the hormone responsible for transporting sugar from the bloodstream into your cells (9).
Another study in 22 men found that drinking a beverage with soluble corn fiber affected blood sugar and insulin levels significantly less than a beverage made with maltodextrin, a type of processed carb made from corn, rice, or potato starch (1).
Other research has found that increasing your intake of soluble fiber could help improve blood sugar management and prevent insulin resistance, a condition that impairs your body’s ability to use insulin efficiently (10, 11).
These findings suggest that SCF has a minimal impact on blood sugar and insulin levels, making it a potentially suitable option for those following a ketogenic diet.
Fiber Content and Net Carbs
Soluble corn fiber is high in fiber and low in calories and sugar, and it’s often used to improve the taste and texture of processed foods.
Read also: Healthy Chicken Corn Soup
The buzz words “high-fiber” and “low net carbs” are exploding in today’s society. Thus, companies are attempting to find ways in which they can add fiber to their products, thereby boosting their nutritional profile and simultaneously decreasing the number of net carbs.
SCF is technically a carbohydrate, but it’s not digested through normal routes.
SCF resists digestion in the small intestine and passes into the large intestine where it is fermented. [3] [5]
As mentioned above, soluble corn fiber probably won’t kick you out of ketosis. Therefore, it’s technically keto.
Net carbs are calculated by subtracting the fiber content from the total carbohydrate content. Since SCF is primarily fiber, it contributes very few net carbs, further supporting its keto-friendliness.
Potential Benefits of Soluble Corn Fiber
Soluble corn fiber may offer several potential health benefits, mostly related to your gut health and blood sugar levels.
- Gut Health: SCF acts as a prebiotic, which can help increase beneficial gut bacteria in your large intestine. Soluble corn fiber acts as a prebiotic, meaning that it helps feed the beneficial bacteria in your gut (5).SCF acts as fuel for your friendly gut bacteria. Eating SCF may help increase the production of short-chain fatty acids. They’re the main source of fuel for colon cells and for a lot of beneficial bacteria in your gut. Several studies show that prebiotics can help improve digestive health (6).One study performed in 24 adolescents noted an increase in beneficial bacteria (e.g., Bacteroides, Butyricicoccus, Oscillibacter, and Dialister). Furthermore, this was correlated with an increase in calcium absorption upon the consumption of 12 grams of SCF per day for three weeks.
- Bone Health: One study conducted in postmenopausal women showed an increase in bone calcium retention after supplementing with SCF. Soluble corn fiber may help improve bone health. Some studies suggest that soluble corn fiber could improve bone health. For instance, one small study among 14 postmenopausal women showed that supplementing with 20 grams of soluble corn fiber for 50 days increased bone calcium retention by 7% (12).Another 4-week study in 28 healthy adolescent women found that consuming 10-20 grams of soluble corn fiber per day significantly increased calcium absorption (13). This is thought to be due to the prebiotic mechanisms of soluble corn fiber and its ability to increase mineral absorption by improving gut health (14).
Potential Downsides and Considerations
Even though SCF may be linked to some health benefits, it’s usually found in highly processed foods.
- Processed Foods: SCF is often added to highly processed foods like snack foods and ice creams. Soluble corn fiber is mostly found in processed foods and often genetically modified. Regularly eating processed foods has been linked to a higher risk of several health conditions, including heart disease, cancer, and type 2 diabetes (15).
- Digestive Issues: Fiber, when consumed in excess, can cause a range of digestive disturbances. These include flatulence, bloating, diarrhea, and constipation. Like other types of fiber, soluble corn fiber may also cause minor digestive issues, including gas and bloating, when consumed in high amounts (16).
- Genetically Modified Organisms (GMOs): By far, the most concerning health implication of soluble corn fiber is the fact that it’s most likely genetically modified. 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 (17).
Incorporating Soluble Corn Fiber into a Keto Diet
Many low-carb processed foods use soluble corn fiber as a way to increase fiber content and replace sweeteners in their products. If you do decide to consume SCF, however, be sure to check your ketone levels after you consume it.
If you need to increase your fiber intake, there are a bunch of ways to go about it. (Hint: Most approaches don’t involve taking concentrated fiber supplements like SCF.)
Talk with your doctor or a registered dietitian if you need advice on how to bulk up the fiber content of your diet.
Moderation is Key
Even though SCF may offer some benefits, it doesn’t mean it’s good to eat lots and lots of it.
Choosing Non-GMO Options
Those who prefer to avoid genetically modified organisms (GMOs) due to concerns about the potential long-term health effects of genetically modified ingredients can opt for non-GMO corn fiber supplements (17). Whenever possible, look for products with non-GMO soluble corn fiber. Non-GMO products are less likely to be contaminated with pesticides and herbicides.
Monitoring Individual Responses
As with any dietary change, it's essential to monitor your body's response to SCF. If you experience digestive issues or notice changes in your ketone levels, adjust your intake accordingly.
Alternatives to Soluble Corn Fiber
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.
If you're looking for alternative keto-friendly sweeteners, consider:
- Stevia: Stevia’s sweetness is powered by steviol glycosides, compounds with antioxidant properties. First, stevia extract is generally recognized as safe (GRAS) by the FDA.
- Monk Fruit: Also known as luo han guo, monk fruit is a gourd-like plant with a long history of treating fever, hot flashes, and other heat-related maladies in China. Along with this history of traditional use, monk fruit has also received GRAS status from the FDA.
- Allulose: If you’re looking for a keto-friendly sugar substitute that tastes and bakes like sugar, you should give allulose a try. It’s 70% as sweet as sugar, doesn’t raise blood glucose, and has received GRAS status from the FDA.