Wheat
This is the most familiar cereal used in Britain today, it is used for bread, cakes, biscuits, pastry, breakfast cereals and pasta. All the present varieties of wheat seem to be derived from a hybrid wild wheat that grew in the Middle East 10,000 years ago. Over 30,000 varieties are said to be in cultivation. Wheat can be grown in a very wide range of climatic conditions but is most successful in temperate zones including the UK, North America, Southern Russia and South West Australia.
Cracked or kibbled wheat is the dried whole grains cut by steel blades. Bulgur wheat, made from the whole grains steamed before cracking, only needs rehydrating by soaking in boiling water or stock. Couscous is the steamed, dried and cracked grains of durum wheat and is more refined than bulgur. Soak in 2 parts of water/stock to rehydrate, traditionally it is steamed after soaking. Strong wheat flour (high gluten content) is required for yeasted breadmaking and puff pastry. Plain flour is used for general cooking including cakes and shortcrust pastry. Wheat flakes are used for porridge, muesli and flapjacks. Wheat germ is an excellent source of nutrients, especially vitamin E.
HEALTH BENEFITS OF CEREAL PRODUCTS
Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world and Australia is no exception. Cereals provide the average Australian with around one fifth of their daily nutrient requirements. Current research around the world is discovering the many and varied health benefits that wholegrain cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease, cancer and diabetes Much of the attention for phytochemicals has focused on fruit (especially grapes and apples), vegetables (especially onions, broccoli, tomatoes) and legumes (especially soy).
Grains include wheat, barley, oat, rye, corn, rice, triticale.
Wholegrains include wholemeal or wholegrain breads or crispbreads, dark 'seedy' breads, wholegrain breakfast cereals, wheat germ, brown rice, puffed whole grains, bulgar, couscous, pop corn and oatmeal. Refined cereals include sweet rolls, cake, desserts, white bread, pasta, muffins, sweet or savoury biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza.
Nutritional content of whole grain cereals
The kernels of grains (such as wheat, barley, oat, rye, corn, rice, triticale) consist of 3 major parts:
Bran- this is the outer layer of the grain (14-16% of wheat, 5-6% of corn).
Endosperm - this is the main part of the grain.
Germ - this is the smallest part of the grain.
Wholegrains contain all three layers of the grain. Whole grain cereals provide a rich source of many essential vitamins, minerals and phytochemicals.
The typical cereal food is:
Low in saturated fat but is a source of polyunsatured fats, including omega 3 linolenic acid.
Cholesterol free.
High in both soluble and insoluble fibre and resistant starch.
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An excellent source of carbohydrates.
A significant source of protein.
A good source of B-complex vitamins, including folate.
A good source of many minerals - such as iron, magnesium, copper, phosphorus and zinc.
A good source of antioxidants, including vitamin E and selenium as well as phytochemicals including phytoestrogens, phytic acid, flavonoids and phytosterols (which can help lower blood cholesterol levels).
Host of protective chemicals
Attention has now turned to wholegrain cereals as being a significant source of antioxidant phytochemicals, including phytoestrogens. Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits. These phytochemicals include:
- Lignans - a phytoestrogen that can lower the risk of coronary heart disease and may protect against hormonally-linked diseases such as breast and prostate cancer.They are mostly found in outer layers (such as wheat bran) and are high in flaxseed (linseed).
- Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon. It was previously thought to be a disadvantage because it binds iron and zinc and makes it unavailable for absorption. It is now known to act as an important antioxidant which protects the bowel wall from damaging chemical reactions involving iron.
- Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.
- Phenolic compounds - have antioxidant effects.
Coronary heart disease
A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Cereal fibre or whole grains appear to offer greater protection against the risk of heart attack than the fibre from fruits and vegetables. A study conducted on postmenopausal women found that eating at least one serve of wholegrains daily reduced the risk of heart and blood vessel disease by almost 30% compared to those who rarely ate wholegrains. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fibre from oatbran lowers the blood cholesterol by as much as two per cent. However, only a small part of the cardioprotective effect of grains can be explained by the cholesterol lowering effect of their soluble fibre content. Wholegrains should thus be preferred to fibre supplements.
Diabetes (type 2 or non-insulin dependent)
A study conducted by Harvard researchers in 2000 showed that eating one serving of whole grain cereal every day can lead to a reduced risk of developing type 2 diabetes by as much as 34%. This may be because wholegrains tend to be more slowly digested reducing he need for large quantities of insulin to be released into the bloodstream. Cereal fibre, as opposed to other plant fibres, has been shown to be particularly protective against this condition. It is also preferable for people with established diabetes to consume wholegrain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products.
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Obesity
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids, including the omega 3 fatty acid 'linolenic'.
A study published in the American Journal of Clinical Nutrition by Liu and colleagues concluded that weight gain in 74,091 US nurses between 1984 to 1996 was related to the intake of refined grain products (like white bread, white pasta). Women who consumed more fibre and whole grain products consistently weighed less than did women who consumed less wholegrains.
Cancer
Wholegrains can reduce the risk of many different types of cancers, including those of the colon, stomach other digestive tract cancers, gallbladder, bladder, kidney and breast. A consistant protective effect has been observed when wholegrains are consumed 3-4 times a week. A Norwegian study found that people who ate the highest amount of wholegrains had a 21% reduced risk of death from cancer and 23% reduced risk of death from heart disease, compared with people who ate little or no whole grains. A study conducted by the Mayo Clinic in 2001 found that those who ate the highest amount of cereal fibre were less likely than those who ate little or no cereal fibre to develop cancer at the juncture between the oesophagus and the stomach.
BREAD
Bread is a staple food around the world that is prepared by baking a dough of flour and water. It may be leavened or unleavened. Salt, fat and a leavening agent such as yeast are common ingredients, though breads may contain a range of other ingredients: milk, egg, sugar, spice, fruit (such as raisins), vegetables (such as onion), nuts (such as walnuts) or seeds (such as poppy seeds).
Fresh bread is prized for its taste, aroma and texture. Retaining its freshness is important to keep it appetizing. Bread that has stiffened or dried past its prime is said to be stale. Modern bread is often wrapped in paper or plastic film, or stored in an airtight container such as a breadbox to keep it fresh longer. Bread that is kept in warm, moist environments is prone to the growth of mold. It becomes stale more quickly in the low temperature of a refrigerator, although by keeping it cool, mold is less likely to grow.
The inner, soft part of bread is referred to as the crumb, which is not to be confused with small bits of bread that often fall off, called crumbs. The latter term is in common use, while crumb is an esoteric word used mainly by culinary professionals. The outer hard portion of bread is referred to as the crust.
Bread can be served at any temperature ranging from room temperature to hot. Once baked, it can subsequently be toasted. It is most commonly picked up and eaten with the hands, or sometimes with a knife and fork. It can be eaten by itself or as a carrier for another, usually less compact food. Bread may be dunked or dipped into a liquid (such as beef gravy, olive oil, or sardine pate), topped with various spreads, both sweet and savory, or serve as the enclosure for the ubiquitous sandwich with any number of meats, cheeses, vegetables or condiments inside.
LIQUIDS IN BREAD-MAKING
Water - cheapest, easiest, fastest! The flavor of the grain will be more apparent and the texture chewy.
Milk - Bread will rise higher, toast more evenly and quickly. Bread will have a finer texture and keep longer. Scald all milk (heat to just below boiling) except canned milk. This is to kill enzymes that interfere with the activity of the yeast. Milk proteins also compliment the protein in wheat for added nutritional value.
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Buttermilk - dough will be more tender and have a nice flavor. Scald like regular milk and use no more than 1/2 liquid requirement or it can make the bread too tender.
Potato Water - the liquid reserved after boiling potatoes not only gives greater volume, but gives a coarser texture, one that is good for holding spread butter after toasting. Also adds moistness. Use no more than 1/2 your liquid requirement.
Yogurt - adds tang. Substitute for 1/2 liquid requirement.
Vegetable juices or Broth - tomato juice, apple juice, seed sprouting soak water or whey (by-product of cheese making). Use any of these as part of your liquid requirement for added nutrition and varying tastes and textures.
Eggs - can be another liquid - adding protein, color and loft. They also add to the keeping quality of bread; due to the preserving quality in the lecithin in the egg. If eggs are added in addition to required liquid amount, then decrease liquid in the recipe by 1/4 cup for each large egg. You can use 1-2 eggs per loaf. 1 extra large egg equals about 2 ounces. 4 extra large eggs or 5 large eggs equal about 1 cup liquid.
Oils - Canola, olive oil, any good quality (cold pressed oil) or the cream off of whole fresh milk. Oils tenderize the dough, increase elasticity and produce a more tender crumb. Volume increases, bread browns more evenly and it enhances keeping quality. Never use too much, as it will shorten the gluten strands, making it crumbly and cake like. A minimum of one tablespoon oil or fat for each 4 cups flour. I use 1/3 cup oil or melted butter for a 2-loaf recipe. First measure your oil and add it, then use same cup to measure and add sweetener to recipe. This is particularly helpful with liquid sweeteners like honey or molasses.
Sweeteners - add flavor, add moistness, especially honey. Feeds yeast and adds to keeping quality. Preferred: honey, molasses or barley malt syrup. Be careful of high temperatures when using honey as it tends to over brown and scorch. I use 1/3 cup honey per 2-loaf recipe.
Salt - Enhances flavors and controls the fermentation process. Bread with no salt is usually tasteless and flat. Never add it to the liquid in which the yeast is dissolving as it inhibits yeast growth. Use unrefined sea salt or "real salt" if possible, (earth mineral salt). I use 1 tablespoon per 2-loaf recipe. Many recipes call for less, but this is my preference to bring out flavor in bread.
EXTRA INGREDIENTS
Lecithin - Derived from soybeans, it helps bread remain moist and soft by slowing down oxidation of its liquid components and act as a binder. It comes in granular, liquid or powdered form. 1,5 tsp. of liquid or granular per loaf is sufficient as a binder. If you use powdered follow directions on can.
Vital Wheat Gluten or Gluten Flour - This is extracted from high protein wheat. It is also a binder, making dough more elastic and gives it a boost. If your flour is less than 16% protein you will need to add gluten. It also helps to compensate for the damage done to the gluten in your bread dough due to the bran's jagged edges, which occur during the milling process. 1-2 tablespoons per loaf should be enough. Too much gluten flour will make bread tough and rubbery.
Malt, Diastatic Malt Powder or Barley Malt Syrup - These are sweet derivatives of toasted barley. They add nutrition, improve appearance, texture and keeping quality. Replace 1-tablespoon sweetener in recipe with 1/2-tsp. power or 2 tablespoons syrup. Too much will make you bread gummy, dense and either too sweet or bitter.
Whey - Powdered or liquid - A dairy by-product (from making cheese), rich in protein, minerals and milk sugar. Aids in browning, adds nutrition, adds flavor and slightly sweetens. Good for promoting beneficial bacteria in colon (like yogurt). Use 1/2 cup powdered to any recipe. I use 1 cup liquid whey to replace water in a 4-loaf recipe.
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Mashed Potatoes - A good source of yeast food and natural vitamin C. Acts as a dough enhancer and adds moistness. Makes for a lighter, better textured bread. Use up to 1/4 cup per loaf. Instant potato flakes or granules help, but not as good as the real thing.
Oats or Oatmeal - They add crunch and moistness, make good toasting bread. 1 cup rolled oats per 2-loaf recipe. Pour 1-2 cups boiling water over rolled oats, mix and let cool before incorporating to yeast mixture; then decrease liquid requirements by 1-2 cups.
Dried Fruit, Sprouts, Spices, Herbs, Cheeses, etc. - Adds nutrition, crunch, flavor, variety, fun, and adds to appearance. Once you have gotten the "feel of the dough", start experimenting and be creative. Your family will thank you! Dried fruit can be used as is, but it does help to soak in boiled hot water first.
Other Flours - Rye, Pumpernickel, Triticale, Corn, Barley, Soy (except Kamut and Spelt), do not produce enough protein in themselves to make successful risen yeast bread. These flours must be used together with high protein wheat flour. Some vital wheat gluten added would not hurt either. Excellent results can still be obtained by replacing wheat flour with your choice of flours up to 1/4-1/3 the total amount of flour. Kamut flour and Spelt flour are exceptions. They both contain adequate gluten to make yeast breads with cohesiveness and loft. Kamut is an alternative for many persons allergic to wheat. Persons with Celiac Disease may substitute with Lentils,Sorghum Milo and Millet for a high protein bread, that is low in gluten (will not rise, like a wheat bread, but is full of protein.)
MORE USEFUL INFORMATION ON GRAINS AND BAKING
45 pounds of wheat berries in a 6 gallon pail yields 158 cups ground flour. 1 pound or 3 cups berries yields approximately 4 cups ground flour. A rough approximation - a scant 2/3 cup berries=1 cup ground flour. When rolling or flaking oat grains, it is 1/2 cup groats=1 cup flaked grain. The Family Grain Mill grinds 3 cups berries into fine flour in about 4 minutes. The larger loaf, commonly available in stires, 9x5 is really for quick bread recipes, such as banana and zucchini bread. They do not work as nicely for the traditional 2-cup loaf recipe. For recipes using 1/4 cup or more sugar (sweetener) to 3 cups flour, increase yeast. The oils and milk in the recipe make chewy bread. Browning of crust comes from the sugars caramelizing. Bread made with little oils or without fats are wonderful fresh, but stale quickly such as with French or Italian type breads. Wrap in plastic wrap or zip lock after cooled to prevent drying out. Oil and lecithin (liquid) is the best combination for greasing pans - not straight oil. 2 parts lecithin to 1 part oil or 1 part lecithin to 2 parts oil, you experiment. A wire cooling rack is very helpful. Popping the bread out of pans onto the wire rack right away will avoid soggy steamed crusts. Refrigeration will retard mold, but accelerates staleness. Freezing loaves after they have completely cooled will keep loaves almost just baked fresh for up to 3 months. Just place in a zip lock bag, push out the air and freeze.
ARTIFICIAL SWEETENERS
Five artificial sweeteners acesulfame K, aspartame, neotame, saccharin, sucralose are approved for use. All are chemically manufactured molecules molecules that do not exist in nature.
Artificial sweeteners are used in one of two ways. They may be used directly in commercially processed foods, or they are mixed with one or more starch-based sweeteners before sale to consumers. Artificial sweeteners are so intensely sweet that dextrose or maltodextrin, or both, must be added to dilute their intense sweetness in order to imitate the sweetness of a sugar. Artificial sweeteners can not be sold directly to consumers since only infinitesimally small amounts are required to mimic sugars sweet taste. So, not only do the artificial sweeteners packaged for sale to consumers have calories, these products do not have the same clean sweet taste of pure, natural sugar.
What is acesulfame K?
Acesulfame K, also known as acesulfame potassium or ace K, is approximately 200 times sweeter than sugar. Acesulfame K has no calories because its not metabolized by the body. Acesulfame K is sold under the brand names of Sunett, Sweet One, and Sweet & Safe.
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In addition to tabletop products, ace K can be found in thousands of a wide variety of oral hygiene and pharmaceutical products, as well as foods and beverages. Ace K is used in such diverse products as dry beverage and dessert mixes, hard and soft candies, chocolate confections, chewing gum, baked goods, dairy products, carbonated drinks and alcoholic beverages.
Acesulfame K is commonly blended with other nutritive and artificial sweeteners. It will be listed in the ingredient statement of a packaged food or beverage as acesulfame potassium.
What is aspartame?
Aspartame is approximately 200 times sweeter than sugar. Aspartame is marketed under the NutraSweet, Equal and Sugar Twin brands.
Aspartame is completely broken down by the body into its two component amino acids aspartic acid and phenylalanine and a small amount of methanol (wood alcohol). Although aspartame therefore has four calories per gram, its intense sweetness means so little of aspartame is used that essentially no calories are provided.
Like ace K, aspartame is used in the same type of foods and beverages. However, since aspartame is not stable at cooking and baking temperatures, its use is limited in baked goods and some dry dessert mixes.
Products containing aspartame must carry a label advising those with phenylketonuria, a rare genetic disorder, that phenylalanine is present. It is listed in the ingredient statement on a food or beverage package as aspartame. The ingredient listing for a tabletop product like Equal reads dextrose with maltodextrin, aspartame.
What is neotame?
Neotame is the newest of the artificial sweeteners. Like aspartame, it is composed of aspartic acid and phenylalanine. However, neotame is structurally different which makes it about 40 times sweeter than aspartame, or approximately 8,000 times sweeter than sugar.
While structurally different, neotame is still metabolized like aspartame. It is completely broken down into aspartic acid and phenylalanine. Because only trace amounts of neotame are required to mimic the sweetness of sugar, it contributes no calories.
Use as a tabletop product and packaged food ingredient is anticipated. Neotame can be used in the same foods and beverages as both aspartame and acesulfame K.
What is saccharin?
Saccharin was discovered more than 100 years ago, which makes it the oldest of the artificial sweeteners. Its sweetness depends on how it is used, and ranges from 200 to 700 times sweeter than sugar.
Saccharin is approved as a special dietary sweetener which limits its use to beverages and tabletop products. Also, approval for its use stipulates that specific maximum amounts are not to be exceeded.
Saccharin is available commercially as sodium saccharin (most common), calcium saccharin or acid saccharin. Saccharin is sold under such brands as Sweet N Low, Sweet Twin and Necta Sweet. A one-gram packet of a popular tabletop brand has an ingredient statement that reads dextrose, 3.6% sodium saccharin (36 mg per packet), calcium silicate (an anti-caking agent).
What is sucralose?
Sucralose is made from sucrose by a multi-step patented manufacturing process that selectively replaces three hydroxyl (molecularly bonded hydrogen and oxygen atoms) with chlorine atoms. This molecular change makes sucralose 600 times sweeter than sugar.
Sucralose was approved as a general-purpose sweetener. Sucralose is sold under the brand name Splenda. The ingredients of the tabletop product are listed as dextrose, maltodextrin and sucralose on the packet.
Food manufacturers value sucralose because it is the most heat stable of the artificial sweeteners. This property has increased the introduction of sucralose into a broad range of foods and beverages previously sweetened with the other approved general-purpose artificial sweeteners.
HEALTHY LIVING
The simple, irrefutable fact is this: Sugar is a healthy part of a diet. Carbohydrates, including sugar, are the preferred sources of the bodys fuel for brain power, muscle energy and every natural process that goes on in every functioning cell.
Sugar is more than a fun food ingredient, its an essential one as well. Because its all-natural, you can consume it with confidence. As Natures preferred sweetener, sugar is present not only in nutrient-dense fruits and vegetables, but is also a key component in foods as diverse as whole grain breads and cereals, yogurts and tomato sauces.
With only 15 calories per teaspoon, sugar is no more fattening than any other 15 calories. Like all carbohydrates, the body converts sugar into fuel quickly. Fats, on the other hand, are stored in fat cells to be used later.
The keys to a healthy lifestyle are as much common sense as they are scientific. You should strive to maintain a diet that includes a wide variety of foods that contain a range of carbohydrates, proteins, vitamins, minerals and fats. When it comes to consuming these foods, think moderation and choose reasonable portion sizes.
To improve long-term health, an active lifestyle is as essential as sensible eating. Activities that increase heart rate, like climbing stairs in lieu of escalators, have been proven to be essential to help consumers maintain weight, build and preserve strong bones, control blood pressure and reduce risk factors for heart disease, Type 2 diabetes and some cancers. Being physically active also promotes psychological well-being.
Nutrition experts consistently recommend increasing carbohydrates to achieve a healthful diet. Food rich in starches and fiber are usually low in fat while providing a good source of vitamins and minerals.
Since sugars are not uniquely fattening, replacing sugar with other caloric or artificial sweeteners is not a workable solution to weight management. Weight loss occurs by reducing the total amount of calories consumed or increasing caloric expenditure through regular physical activity. Common sense says that a combination of reduced calorie intake and increased calorie burning will be more successful than either single strategy.
ALTERNATIVE CARBOHYDRATE SWEETENERS
Historically, honey and maple syrup have been used to replace sugar. Pure cornstarch is by far the biggest source of the other carbohydrate sweeteners used by todays food manufacturers. Cornstarch is split into a variety of smaller fragments (called dextrins) with acid or enzymes. The smaller fragments are then converted into the various cornstarch sweeteners.
Hydrolysis is the term used to describe the overall process where starch is converted into various sweeteners.
Sweetener products made by cornstarch hydrolysis include dextrose, corn syrup, corn syrup solids, maltodextrin, high fructose corn syrup, and crystalline fructose.
A juice concentrate is the syrup produced after water, fiber and nutrients are removed from the original fruit juice.
A newer class of alternative carbohydrate sweeteners is the sugar alcohols. While sugar alcohols are neither sugars nor alcohols, they are so-named because they are manufactured from traditional carbohydrates. Sugar alcohols bear a close resemblance to the sugars from which their names are derived.
Honey is the mixture of sugars that bees produce from plant nectar. On average, honey is nearly 20% water, and contains about 40% fructose, 30% glucose and 1% sucrose. The remainder is a mixture of other sugars and minute traces of naturally present acids, vitamins, minerals and enzymes. Honeys flavor depends on the source (clover, orange blossom, sage, etc) of nectar.
Maple syrup is the mixture of sugars formed when the sap of sugar maple trees is boiled down to a thick syrup. Maple sugar contains about 33% water and 60% sucrose. The remainder is a mixture of glucose, other sugars and minute traces of naturally present acids, minerals and some B-vitamins.
Dextrose is the commercial name for the crystalline glucose produced from starch. If the crystallized dextrose contains no water, it is listed as dextrose anhydrous or anhydrous dextrose in an ingredient statement. If the crystallized dextrose contains one molecule of water, it will be listed as dextrose or dextrose monohydrate in an ingredient statement.
Food manufacturers may list dextrose produced from cornstarch as corn sugar in an ingredient statement. If the dextrose comes from another source like rice or wheat, the ingredient list would read rice sugar or wheat sugar, respectively.
Dextrose is used in many baking products like cake mixes and frostings, snack foods like cookies, crackers and pretzels, and desserts like custards and sherbets. Dextrose is also used as a filler in the single-serve, table-top packets of the common artificial sweeteners.
The term corn syrup is used to identify a group of sweeteners that differ from one another simply by the amount of dextrose (glucose) present in the commercial syrup. Consumers have no idea how much glucose is contained in the particular corn syrup listed in an ingredient statement. A commercial corn syrup may contain between 20% and 98% dextrose. Corn syrup may also be called glucose syrup in an ingredient list.
Corn syrups are used in many of todays salad dressings, tomato sauces, powdered drink mixes, fruit drinks and juices, and frozen desserts like pudding and ice milk.
When a corn syrup has been concentrated to contain less than 10% water, it can be listed as corn syrup solids in an ingredient statement. To qualify as corn syrup solids, the glucose (dextrose) content must be at least 88% of the weight of the concentrated syrup. This product can be called dried glucose syrup or glucose syrup solids in an ingredient list.
Corn syrup solids are used in the same types of foods as dextrose and corn syrups.
A maltodextrin is a short chain of molecularly linked dextrose molecules, and is manufactured by regulating the hydrolysis of starch.
The term maltodextrin can be applied to any starch hydrolysis product that contains fewer than 20 dextrose units linked together. Todays commercially important maltodextrin products are produced from corn, potato or rice. Unlike the other starch sweeteners, the undefined term maltodextrin can be used in an ingredient list no matter the original source of starch.
