An emerging sweetener, allulose, has recently entered the market. Many claim that it mimics the taste and texture of sugar while offering significantly lower calories and carbohydrate content. Furthermore, preliminary research indicates that it may offer certain health advantages.
Nonetheless, similar to other sugar alternatives, there are potential concerns regarding its safety and health implications with prolonged consumption.
This article provides an in-depth examination of allulose and evaluates the advisability of incorporating it into your diet.
What is allulose?
People designate D-psicose, known as allulose, as a rare sugar because it naturally occurs in only a select number of food items. Wheat, figs, and molasses are notable sources.
Many individuals note that allulose possesses a taste and texture comparable to that of table sugar. It is approximately 70% as sweet as sugar, which aligns with the sweetness level of erythritol, another widely used sweetener.
Scientists classify allulose as a monosaccharide, similar to glucose and fructose. In contrast, glucose and fructose link together to form table sugar, or sucrose, a disaccharide.
Interestingly, allulose shares the same chemical formula as fructose; however, its structural arrangement differs. This structural variation inhibits the body from metabolizing allulose in the same manner as fructose.
The digestive system absorbs roughly 70% of the allulose that one consumes into the bloodstream, but the body expels it through urine without converting it into energy.
Allulose provides approximately 0.2 to 0.4 calories per gram, which is about one-tenth of the caloric value of conventional table sugar.
For those managing diabetes or monitoring blood sugar levels for other reasons, it is significant to highlight that allulose does not seem to raise blood sugar or insulin levels.
Moreover, early studies indicate that allulose may exhibit anti-inflammatory properties and could assist in preventing obesity and mitigating the risk of chronic diseases.
While some foods naturally contain small quantities of this rare sugar, recent developments have enabled manufacturers to use enzymes to convert fructose into allulose.
Help regulate blood sugar
Allulose functions as a valuable resource in the effective management of diabetes.
Various animal studies indicate that it may help reduce blood sugar levels, enhance insulin sensitivity, and lower the risk of developing type 2 diabetes by safeguarding the insulin-producing beta cells in the pancreas.
In a comparative study involving rats with insulin resistance, those consuming allulose exhibited improved insulin sensitivity after a duration of seven weeks.
Preliminary research also points to the possibility that allulose may positively influence blood sugar regulation in humans.
In one particular study, researchers administered a 50-gram dose of sucrose to 30 non-diabetic participants, followed by either a placebo or allulose.
The group that received allulose demonstrated significantly lower blood sugar levels after 30 minutes compared to the placebo group, although this effect did not persist at later intervals.
While the current research is limited and further studies involving individuals with diabetes and prediabetes are necessary, the existing evidence is promising.
Protect against fatty liver
Investigations involving rats and mice have revealed that allulose not only helps curb weight gain but also appears to lower fat deposition in the liver.
Hepatic steatosis, or fatty liver, is significantly associated with insulin resistance and type 2 diabetes.
In one experiment, researchers treated leptin-deficient and obese mice with allulose, resulting in a notable decrease in total fat mass and liver fat after 15 weeks, achieved without any exercise or dietary changes.
Additionally, allulose may play a role in preventing muscle loss.
In the same study, the administration of allulose to obese mice led to a marked reduction in liver and abdominal fat while also appearing to preserve lean muscle mass.
Moreover, a small study involving 90 human participants indicated that a 48-week intake of allulose improved fatty liver scores.
While these results are promising, there is a need for more controlled studies involving human subjects.
Increase fat loss
Research indicates that allulose may contribute to fat loss, particularly in relation to visceral fat, which is closely associated with heart disease and various other health issues.
In a study involving 121 Korean adults, researchers administered either 4 or 7 grams of allulose or a placebo to participants twice daily over a 12-week period.
Those receiving the higher dosage of allulose exhibited a notable reduction in both body fat percentage and mass, including a decrease in abdominal fat.
Additionally, a smaller study with 13 healthy adults suggested that consuming 5 grams of allulose prior to a meal may enhance energy metabolism post-consumption, potentially aiding in weight management.
However, further research involving human subjects is required to draw definitive conclusions.
Is allulose safe?
Allulose appears to be a safe sweetener, although researchers warrant further investigation.
The Food and Drug Administration (FDA) has categorized this substance as a food item that experts generally consider safe. Nonetheless, authorities have not authorized its sale in Europe.
A study lasting 12 weeks, which involved feeding dogs allulose, indicated no signs of toxicity or health problems associated with the sweetener.
In a previously referenced study involving 90 participants, daily doses ranging from 5 to 15 grams (1 to 3 teaspoons) over a period of up to 48 weeks did not result in any adverse effects.
In fact, the research indicated several health advantages, including enhancements in fatty liver conditions and the body’s capacity to metabolize glucose.
However, the findings are not entirely favorable. An in vitro study utilizing mouse cells indicates a potential association between muscle cell damage and allulose under exercise-simulating conditions.
It remains uncertain whether these results are applicable to humans.
Currently, allulose is considered safe for consumption and is unlikely to cause health problems when ingested in moderation.
Nonetheless, as with any food product, individual sensitivities may still occur.
The bottom line
Allulose delivers a taste and texture comparable to table sugar with a minimal caloric content.
At present, there are only a few rigorous human studies investigating the effects of allulose, but it appears to be safe when consumed in moderation.
This sweetener is available in certain snack bar brands, such as Quest Nutrition and SOBAR.
You can also purchase granulated allulose online, though it tends to be more expensive than other sweetening options.
In light of the limited research on its health benefits, it may be advisable to use allulose occasionally or in combination with less costly sweeteners.
