Gum Arabic, or Arabic gum, — is a natural polysaccharide obtained from the dried sap of acacia trees. It has been used in human nutrition for centuries and is valued primarily as a source of soluble fiber with minimal impact on blood glucose levels.
In modern nutrition, gum Arabic is viewed not as an energy source, but as a functional component that supports intestinal function and microbiota.
History and Origin
Gum Arabic is harvested from the resin of trees in the Acacia genus, predominantly Acacia senegal and Acacia seyal. The main harvesting regions are Sudan, Chad, Nigeria, and other countries in North and East Africa. The resin is collected after a natural or artificial incision in the bark, then cleaned and dried.
In traditional cultures, Arabic gum was used in food mixtures, beverages, and medicinal formulations long before the advent of modern food industry.
Nutritional Value
Gum Arabic is almost entirely made up of soluble dietary fibers. It contains no fats or proteins, and digestible carbohydrates are virtually absent, as most of the substance is not digested but fermented by intestinal microflora.
Main characteristics:
- soluble fiber;
- absence of fats and sugars;
- minimal glycemic load;
- zero impact on insulin levels.
The energy value is conditional, as gum Arabic is not used by the body as a source of quick calories.
Physiological Effects
Gum Arabic belongs to prebiotic fibers and primarily affects the digestive system:
- serves as a substrate for beneficial intestinal bacteria;
- supports the production of short-chain fatty acids;
- helps normalize stool;
- may reduce inflammatory load in the intestine;
- indirectly participates in the regulation of lipid and carbohydrate metabolism.
Due to these properties, gum Arabic is often used in functional and therapeutic nutrition.
Glycemic Index and Metabolism
Gum Arabic does not raise blood glucose levels. Its glycemic index and glycemic load are considered zero, as it is not broken down into glucose in the small intestine. This makes it a neutral component for people with insulin resistance, diabetes, and low-carbohydrate dietary strategies.
Use in Keto Diet
In the context of a keto diet, gum Arabic is used as a source of soluble fiber without disrupting ketosis. It is used:
- to increase daily fiber intake;
- in beverages and smoothies without added carbohydrates;
- as a texturizing component in keto desserts;
- to support microbiota with low dietary diversity.
It is not a source of fats and does not replace the main macronutrients of a keto diet, but serves a supportive role.
Features and Precautions
Gum Arabic is usually well tolerated; however, a sudden increase in dosage may cause bloating and gas due to active fermentation. It is recommended to introduce it gradually, starting with small amounts.
People with significant gastrointestinal disorders should consider their individual reactions.
Overall, gum Arabic is a functional dietary fiber beneficial for supporting intestinal health and metabolic balance, especially in keto and low-carbohydrate diets.
