Allulose is a naturally occurring, low-calorie sweetener that has the same flavor and consistency as table sugar and is obtained from foods like dates and figs. Just to be clear, allulose is NOT a sugar alcohol despite the FDA classifying it as a "rare sugar"! It has an interesting nutritional profile since it has the same molecular structure as a conventional carbohydrate but only provides a small portion of the calories (approximately 10% of the calories in regular sugar) and has no effect on blood sugar levels.
As a simple sugar known as a monosaccharide, allulose has a sweet flavor. The aftertaste of many sugar alternatives, replacements, and sugar alcohols is absent from allulose. The rare sugar can be found in foods such as figs, raisins, maple syrup, and jackfruit. Instead of staying in your digestive system to wreak havoc on your stomach as sugar alcohols do, 80% of allulose gets absorbed into your circulation from there. The body does not metabolize or break down allulose, despite some of it being ingested.
Is Allulose Safe?
Allulose is deemed "generally recognized as safe" by the FDA. Therefore, small quantities won't hurt individuals. It's fascinating that the body doesn't metabolize it. The small intestine absorbs it, but it is really expelled after that. Consequently, none of the calories are absorbed or retained by your body. According to the scant study that has been conducted, allulose has no impact on blood sugar levels or insulin response. However, one shouldn’t consume too much of it because it is an excellent substitution for sugar in a diet.
Does Allulose Cause Any Side Effects?
Most people won't experience any serious problems if they consume allulose in moderation. But it's crucial to remember that everyone's tolerance for artificial sweeteners varies. People frequently experience gastrointestinal discomfort, such as bloating or problems going to the bathroom.
Because of this, it's a good idea to only add modest amounts of allulose to your food. Finding your limit is primarily a matter of trial and error. However, if you consume it sparingly during the week or in small amounts throughout the day, you shouldn't experience any negative side effects.
Who Should Use Allulose?
If you wish to reduce your intake of sugar or calories overall, allulose can be a fantastic replacement. It can be utilized to create baked products, frozen desserts, or your preferred beverage.
Allulose is now being used more frequently by those following the ketogenic or "keto" diet because of its exceptionally low sugar content. On the keto diet, very little carbohydrate is consumed. Allulose is a wonderful option for keto-friendly desserts because it doesn't have many calories. Additionally, allulose has no impact on your insulin or blood sugar levels. For those suffering from illnesses like diabetes, it's a good alternative. The two populations that should use allulose are individuals with diabetes—particularly those attempting to lower their blood sugar and those who are trying to reduce their calorie intake because they are overweight or obese.
Who Shouldn’t Eat Allulose?
You should avoid allulose if you have an allergy to any artificial or natural sweetener. Although they are uncommon, allergies to certain sweeteners do exist. How frequently consuming artificial or alternative sweeteners affects people is currently being researched by experts.