Allulose: Everything You Need to Know
The most well-known kind of sweetener is sucrose (basic sugar). However, there are several additional forms of sugar found in or added to meals. Monosaccharides are simple sugars that comprise only one sugar molecule. Glucose, fructose, galactose, ribose, and xylose are just a few examples of them. Disaccharides, which are two sugar molecules bound together, include sucrose, lactose, and maltose.
Allulose is one of several distinct sugars found in nature in very small amounts. It was first discovered in wheat and has subsequently been discovered in a variety of fruits such as jackfruit, figs, and raisins. It is essentially 70% as sweet as the basic sugar everyone is used to.
Allulose is a kind of monosaccharide. It has 90% fewer calories than sucrose, making it almost calorie-free. Researchers have discovered techniques to generate allulose on a bigger scale, which might lead to it being a popular sweetener in the future.
Is Allulose Healthy?
So the question everyone might ask is whether allulose is healthy and safe to consume. Because it’s a relatively new sugar on the market some might have doubts, however preliminary research suggests that not only does it have the same taste and texture as sugar it may even offer certain health benefits. But on the other hand, as with any other sugar replacement, long-term usage may raise concerns regarding its safety and health implications.
According to the US Food and Drug Administration, allulose sweetener is generally recognized as safe (GRAS), however, it is currently not permitted for use in Europe.
Three to 18-month studies in allulose-fed rats revealed no toxicity or other health-related problems associated with the sweetener. Another study, however, with increased dosage, more precisely ½ gram of allulose per pound(0,45 kg) of body weight revealed minimal adverse effects. It’s worth noting that this was a very large dose. For comparison, an adult weighing 150 pounds (68 kg) would consume approximately 83 grams per day — more than 1/3 cup.
In human studies, more realistic studies with doses of 5-15 grams per day for up to 12 weeks didn’t reveal any negative effects. With that being said, it is safe to say that allulose is unlikely to cause any problems when consumed moderately. However, as is with any food, individual sensitivities are always a possibility.
Who Should and Shouldn’t Use Allulose?
If you wish to reduce your sugar intake or total calorie intake, allulose can be a fantastic option. It may be used to make baked items, frozen desserts, or even your favorite beverage.
People on the ketogenic or “keto” diet have begun to utilize allulose more frequently because of its exceptionally low sugar content. Ketogenic dieters consume relatively minimal carbs. Because allulose has few, it’s a fantastic choice for keto-friendly desserts.
Allulose has no effect on blood sugar or insulin levels. As a result, it’s a viable option for persons suffering from illnesses such as diabetes. It should be avoided if you are allergic to any artificial or other sweeteners. However, sensitivities to these sweeteners are uncommon.
Experts are currently researching how long-term usage of artificial or alternative sweeteners has an impact on individuals.
It Can be a Protection Against a Fatty Liver and Muscle Loss
Allulose appears to diminish fat accumulation in the liver in rats and mice, in addition to reducing weight gain. Fatty liver, also known as hepatic steatosis, is significantly connected to insulin resistance and type 2 diabetes.
Diabetic mice were fed allulose, glucose, fructose, or no sugar in one research. When compared to mice fed no sugar, the liver fat in allulose-fed animals fell by 38%. In addition, the allulose mice gained less weight and had lower blood sugar levels than the other groups.
Allulose may increase fat reduction in the liver and body while also preventing muscle loss. Allulose drastically reduced liver and abdominal fat while preventing lean mass loss in a 15-week study of highly obese mice. Although these findings are encouraging, the impacts on liver health have yet to be verified in human studies.
Allulose appears to be a risk-free sweetener. It has been approved for use and is available in the United States, Mexico, Columbia, Chile, Costa Rica, and Singapore. It might take years for the product to be approved for usage in Europe as the European Commission must approve the sweetener as a Novel Food. Studies are currently being conducted.
Finally, until high-quality data verifying its health advantages is available, it’s probably advisable to use allulose sparingly or in conjunction with less costly sweeteners.