Polydextrose

Polydextrose — is a modern food ingredient that is widely used in low-calorie and functional products.

It is a soluble dietary fiber derived from glucose, sorbitol, and citric acid. Due to its low impact on blood sugar levels and its ability to improve the texture of dishes, polydextrose has become a popular component in dietary nutrition, keto desserts, and sugar-free products.

History and Origin

Polydextrose was developed in the late 20th century as a technological solution to reduce the caloric content of products and increase dietary fiber content.

Initially, it was used in the production of low-calorie beverages and baked goods, where it was important to maintain the usual texture while reducing sugar content. Over time, polydextrose began to be used in functional nutrition, keto products, and sports mixes due to its versatility and high stability.

Nutritional Value

Although polydextrose is formally classified as a carbohydrate, it is hardly absorbed and behaves like soluble fiber, having minimal impact on glucose levels.

Properties and Effects on the Body:

• supports the growth of beneficial gut microflora;
• improves peristalsis and helps normalize stool;
• does not cause spikes in sugar and insulin;
• provides a prolonged feeling of fullness;
• reduces the caloric content of finished products;
• may improve lipid profile with regular consumption.

Use in Recipes

Polydextrose is valued for its technological properties: it softens texture, increases viscosity, and adds a slight sweetness. It is actively used in home and industrial cooking:

• keto desserts and bars;
• low-calorie baked goods;
• chewy candies;
• protein bars and mixes;
• keto syrups;
• ice cream and gyrosorbents (prevents ice crystallization);
• sugar substitute in combination with erythritol or stevia.

To enhance the effect of consuming polydextrose (as a dietary fiber), it is recommended to combine it with:

• fermented products;
• seeds (chia, flax, psyllium);
• low-carb vegetables;
• adequate amounts of water;

Polydextrose in the Keto Diet

Polydextrose is well-suited for keto nutrition for several reasons:

• does not raise blood sugar levels;
• almost does not affect ketosis;
• allows for the creation of sweet and voluminous dishes without carbohydrates;
• helps reduce caloric content without losing texture;
• improves gut function, which is important on a keto diet with low fiber intake.

Recommendations for consumption:

• start with 3–5 g per day;
• the daily dose is usually 10–15 g;
• be sure to drink enough water;
• avoid doses above 20–25 g to prevent bloating and gas;

Contraindications:

• individual intolerance;
• tendency to pronounced bloating;
• severe inflammatory bowel diseases (during exacerbation);
• children under 3 years — with caution.

Conclusion

Polydextrose — is a versatile ingredient that allows for reducing the caloric content of dishes, increasing dietary fiber content, and improving texture without negatively impacting blood sugar levels. It is especially beneficial in keto desserts, low-calorie baked goods, and functional products.

When consumed in moderation, it is safe, improves gut health, and helps diversify the diet without excess carbohydrates.