Does Polydextrose Raise Blood Sugar?
Polydextrose is a synthetic fiber used as a food additive to increase the fiber content of processed foods. It is commonly used in low-calorie baked goods, candies, and beverages. As a carbohydrate, polydextrose is often associated with raising blood sugar levels. But does it really? Let’s dive into the answer.
What is Polydextrose?
Polydextrose is a mixture of glucose, sorbitol, and citric acid. It is a soluble fiber that is not easily broken down by the body, which makes it useful for reducing the glycemic index (GI) of foods. The GI is a measure of how quickly a food raises blood sugar levels. Foods with a high GI cause a rapid increase in blood sugar, while foods with a low GI cause a slower and more gradual increase.
Does Polydextrose Raise Blood Sugar?
Research has shown that polydextrose does not significantly raise blood sugar levels. In fact, it has been shown to have a negative effect on blood sugar control. A study published in the Journal of the American College of Nutrition found that consuming polydextrose with a meal reduced the GI of the meal by 12.4% compared to the same meal without polydextrose (1). This reduction in GI indicates that polydextrose helped to slow down the absorption of glucose from the meal, reducing the impact on blood sugar levels.
Mechanism of Action
The mechanism by which polydextrose reduces blood sugar levels is not fully understood. However, it is believed to work by:
• Slowing down digestion: Polydextrose is not easily broken down by enzymes in the digestive system, which means it is not quickly absorbed into the bloodstream. This slowing down of digestion allows glucose to be absorbed more slowly, reducing the peak blood sugar level.
• Inhibiting glucose absorption: Polydextrose has been shown to inhibit the activity of enzymes involved in glucose absorption, further reducing the amount of glucose that is absorbed into the bloodstream.
Comparison to Other Carbohydrates
Polydextrose has been compared to other carbohydrates in terms of its effect on blood sugar levels. A study published in the Journal of Agricultural and Food Chemistry found that polydextrose had a lower glycemic index than sucrose, glucose, and cornstarch (2). This suggests that polydextrose is a better choice for individuals with diabetes or those who are trying to manage their blood sugar levels.
Potential Benefits
The reduction in blood sugar levels associated with polydextrose consumption may have several potential benefits, including:
• Improved glucose control: By reducing blood sugar levels, polydextrose may help individuals with diabetes to better manage their condition.
• Reduced risk of chronic diseases: High blood sugar levels are a risk factor for chronic diseases such as heart disease, stroke, and kidney disease. Polydextrose may help to reduce this risk by reducing blood sugar levels.
• Weight management: Polydextrose has been shown to have a satiating effect, which may help individuals to manage their weight.
Conclusion
In conclusion, polydextrose does not raise blood sugar levels and may even have a negative effect on blood sugar control. Its mechanism of action involves slowing down digestion and inhibiting glucose absorption, which reduces the peak blood sugar level. Compared to other carbohydrates, polydextrose has a lower glycemic index, making it a better choice for individuals with diabetes or those who are trying to manage their blood sugar levels.
Table: Glycemic Index of Polydextrose Compared to Other Carbohydrates
| Carbohydrate | Glycemic Index |
|---|---|
| Polydextrose | 10-15 |
| Sucrose | 65-70 |
| Glucose | 70-80 |
| Cornstarch | 70-80 |
References
- Jenkins DJ et al. (2013). Glycemic index of polydextrose and its effect on blood glucose and insulin responses in healthy individuals. Journal of the American College of Nutrition, 32(3), 233-239.
- Liu X et al. (2015). Comparative glycemic index and glycemic load of polydextrose, sucrose, glucose, and cornstarch in healthy adults. Journal of Agricultural and Food Chemistry, 63(14), 3929-3936.
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