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What is Allulose?

by Andre Linton 2 min read

Allulose is a new sweetener that the taste and texture of sugar, yet contains minimal calories and carbs. In addition, early studies suggest it may provide some health benefits.

Allulose is also known as D-psicose. It is classified as a "rare natural sugar" because it is naturally present in only a few foods. Many of the foods we eat every day have tiny amounts of allulose in them including many fruits, vegetables and even some grains. Wheat, figs, and raisins all contain it.

Like glucose and fructose, allulose is a monosaccharide or single sugar. In contrast, table sugar, also known as sucrose, is a disaccharide made of glucose and fructose joined together.

In fact, allulose is an epimer of fructose. What does that mean? It means it has the same chemical formula as fructose but is arranged differently. This difference in structure is what makes it so unique - it is well absorbed but it isn't metabolized or processed like fructose. 

Although 70–84% of the allulose you consume is absorbed into your blood from your digestive tract, it is eliminated in the urine without being converted
into glucose or fat and so it is NOT used as fuel.. [1, 2]

It has also been shown to resist fermentation by your gut bacteria, minimizing the likelihood of bloating, gas, or other digestive problems. This is great for those with leaky gut or IBS. [1]

And here’s some good news for people who have diabetes or are watching their blood sugar — multiple studies in humans have demonstrated that it does NOT raise blood sugar or insulin levels and may even help decrease the impact of other carbohydrates eaten at the same time.

Allulose has also been shown in multiple human studies when taken twice
daily to help with weight management.

Allulose also provides only 0.2–0.4 calories per gram, or about 1/10 the calories of table sugar.

In addition, early research suggests that allulose has anti-inflammatory properties, and may help prevent obesity and reduce the risk of chronic disease. [3]

Although small amounts of this rare sugar are found in some foods, in recent years, manufacturers have developed patented enzymatic processes to make allulose.

The taste and texture have been described as identical to table sugar. It is about 70% as sweet as sugar, which is similar to the sweetness of erythritol without all those GI side effects!

Conclusion

Allulose is a rare, natural sugar with unique properties making it not only keto-friendly but also diabetic and weight management friendly.

 

Sources:
1. https://www.ncbi.nlm.nih.gov/pubmed/19765780
2. https://www.fasebj.org/doi/abs/10.1096/fasebj.28.1_supplement.lb450
3. https://www.ncbi.nlm.nih.gov/pubmed/26297965

1 Hayashi, Noriko, et al., “Postprandial Blood Glucose Suppression Effect of D-Psicose in Borderline Diabetes and the Safety of Long-Term Ingestion by Normal Human Subjects”, Biosci. Biotechnol. Biochem., 74(3), 7 March 2010, 510-519. 
2 Han, Youngui, et, al., “A Preliminary Study for Evaluating the Dose-Dependent Effect of D-Allulose for Fat Mass Reduction in Adult Humans: A Randomized, Double-Blind, Placebo-Controlled Trial”, Nutrients, 31 Jan 2018.
3 Hossain, Akram, et al., “Rare sugar D-allulose: Potential role and therapeutic monitoring in maintaining obesity and type 2 diabetes mellitus”, Pharmacology & Therapeutics, Volume 155, 49-59; Nov 2015.

Andre Linton
Andre Linton


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