Allulose is a sweetener that has attracted attention for its potential nutritional and health benefits. Obesity, diabetes and metabolic disorders are becoming more common. This has led to increased interest in finding safe, effective low glycemic sugar substitutes.
Allulose is a rare sugar found in small amounts in certain foods. Foods and dietary supplements contain commercially synthesized allulose as a low-calorie sweetener substitute. Allulose is a monosaccharide, the simplest form of sugar that the body can easily absorb.
The small intestine quickly absorbs most of the consumed allulose. Psicosis is then excreted in the urine or faeces rather than being taken up by peripheral tissues and used as an energy source. Therefore, allulose does not stimulate blood sugar or insulin levels. Any residual allulose passes through the colon and is excreted from the body.
Allulose is chemically similar to the monosaccharide sugar found in foods such as fruits and honey. However, allulose has a different structure. Humans do not have the enzymes needed to metabolize allulose. Therefore, it is almost not absorbed.
As of 2022, the U.S. Food and Drug Administration (FDA) has filed no objections to four separate GRAS notifications filed for allulose between 2012 and 2020.
Allulose has many of the same properties as sugar, but with minimal calories or carbohydrates. In particular, allulose contains approximately 0.4 calories per gram (g) of dietary energy. There are 4 calories per gram of sugar. This makes allulose popular with people looking to cut back on sugar or follow a ketogenic diet.
Allulose does not affect blood sugar or insulin levels. Therefore, it may be a good choice for people with diabetes or those who need to reduce their sugar or calorie intake. Allulose has many of the properties of table sugar, making it an excellent substitute for sweeteners in baked goods.
In animal and human studies, allulose has been shown to have anti-diabetic and anti-obesity effects. It can be used as a suitable sweetener substitute to help lower blood sugar levels. Animal studies have shown that allulose can reduce fatty liver and improve lipid metabolism.
A 2021 randomized controlled trial found that allulose lowers blood sugar and insulin levels in a dose-dependent manner. This means that a higher intake of allulose has a greater effect on lowering blood sugar and insulin levels.
In 2018, researchers conducted another randomized controlled trial in people with type 2 diabetes. An oral glucose tolerance test has shown that allulose supplementation can modestly reduce postprandial blood glucose levels.
A 2021 study in rodents compared the effects of allulose and erythritol on several parameters of the metabolic syndrome. These parameters include blood insulin levels, blood sugar levels, and inflammation. The researchers found that allulose had a greater reduction in all of these measures.
Erythritol is a low-calorie sugar alcohol popular on low-carb and ketogenic diets. However, in terms of these metabolic parameters, allulose performed better in this study.
In a 2018 study, 121 overweight participants were given the zero-calorie artificial sweetener sucralose or allulose. The researchers found a significant reduction in body fat percentage and fat mass after taking allulose. However, these results need to be verified.
A very small 2017 study found that allulose enhances postprandial fat oxidation. Participants in the study had a body mass index (BMI) of 20-21 or healthy people with normal weight. The results suggest that allulose may promote healthy body weight, possibly by increasing energy expenditure.
Low calorie sweeteners such as sugar alcohols may have an adverse effect on patients with gastrointestinal disorders. These include small bowel bacterial overgrowth syndrome (SIBO) or irritable bowel syndrome (IBS). However, allulose may be better tolerated.
A 2018 study examined gastrointestinal tolerance to allulose in healthy young adults. Based on the results, the researchers recommend a maximum single dose of 0.4 grams of allulose per kilogram (kg) of body weight to avoid gastrointestinal symptoms. They recommend a maximum daily intake of 0.9 grams per kilogram of body weight.
For a 150 lb (68 kg) person, this means a single dose of 27 grams, or a maximum daily dose of 61 grams.
For reference, 1 teaspoon of allulose is 4 grams, so the maximum single dose is about 7 teaspoons. The maximum daily dose should not exceed 15 teaspoons.
As a rule, allulose is not fermented in the intestine. However, some research suggests that pathogenic bacteria in the gut can metabolize allulose.
According to a 2021 review, some cell culture studies have shown that some opportunistic pathogens such as Klebsiella pneumoniae are able to use psicosis as a substrate. However, these were cellular studies and the same results were not obtained in human studies. Since allulose is almost completely eliminated by the kidneys, only a very small amount of it reaches the intestines, where these bacteria live.
Although allulose appears to be safe when consumed in moderation, there have been no long-term studies of its health effects. Therefore, it is better to proceed with caution and not consume allulose in excess.
The same 2018 study looked at possible side effects of allulose. The researchers found that increasing the dose of allulose, as described above, was associated with abdominal side effects. This includes:
Any food or food additive can cause an allergic reaction in a person. Talk to your healthcare team about whether allulose is right for you.
If you replace other sugars in your diet with allulose, your blood sugar levels may drop. It depends on the diabetes medications you are taking.
Erythritol and xylitol are sugar alcohols. Because they are primarily fermented in the intestines, sugar alcohols can cause abdominal discomfort and bloating.
Stevia and many artificial sweeteners tend to leave an unpleasant aftertaste while allulose is milder.
Allulose is a low-calorie monosaccharide that is gaining popularity for its potential anti-diabetic and anti-obesity effects. Allulose may be a healthier alternative to sugar and other sweeteners.
Reducing your sugar intake can help reduce your risk of type 2 diabetes, heart disease, and obesity. Thus, allulose could be a viable alternative to reduce sugar intake.
Animal and human studies show that allulose has some benefits. However, more research on long-term effects and safety is needed.
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Post time: Nov-22-2022