Allulose Guide

 

What is allulose?

Allulose is a "rare" sugar because its occurrence is relatively uncommon.

It can be found in figs, raisins, molasses, brown sugar, and maple syrup, for example.

Allulose is a "stereoisomer" of fructose, which is found in many fruits and vegetables.

This means that both sweeteners have the same chemical formula (C₆H₁₂O₆), but their atomic arrangements differ slightly.

However, this small difference has a significant impact: the body does not recognize it as sugar, so it is processed minimally or not at all.

Allulose contains only 1.6 kcal and zero net carbohydrates per teaspoon, compared to cane sugar's 16 kcal and 4 g of net carbohydrates.

Allulose is 70 percent as sweet as cane sugar and has no bitter aftertaste, which deters many people from stevia, another alternative sweetener.

 

What does allulose do in the body?

Unlike simple sugars, glucose and fructose, allulose is not metabolized by the body, so it does not contribute to post-meal blood sugar spikes.

Approximately 70 percent is absorbed in the small intestine, enters the bloodstream, and is excreted unchanged in the urine within 24 hours, while the rest passes through the large intestine within 48 hours.

How does allulose affect blood sugar levels?

When we consume foods containing simple sugars or carbohydrates, the body quickly breaks them down into glucose, which raises blood sugar levels.

As a result, the body releases insulin to help glucose move from the blood into the cells, where it can be used for energy.

In contrast, allulose does not cause blood sugar spikes, which keeps insulin levels in check and can thus help improve insulin sensitivity.

Scientists are still trying to figure out the mechanisms by which allulose can lower blood sugar and how it aids overall glycemic control.

 

Allulose and blood sugar regulation

Preliminary research suggests that allulose can improve insulin sensitivity by promoting the more efficient functioning of the liver's glucokinase enzyme.

Another study indicates that allulose inhibits glucose-degrading enzymes, meaning less starch is converted to glucose when paired with starches.

A third study found that it reduces the blood sugar response by blocking the alpha-glucosidase enzyme, which is involved in converting carbohydrates to glucose.

The results are promising, but further large-scale human studies are needed.

 

Does allulose help reduce belly fat?

More and more research is exploring how allulose can accelerate fat burning.

Smaller, preliminary studies in healthy adults suggest that it can increase fat oxidation, reduce body fat and abdominal fat.

For example: in a study involving 121 subjects, researchers found that those who took 14 grams of allulose daily had a statistically significant reduction in body mass index (BMI), abdominal and subcutaneous fat, compared to those taking a placebo, although the absolute loss was small (about 0.75% of body fat).

According to a study of 13 healthy individuals, even small amounts of allulose can accelerate fat burning!

Those who consumed 5 grams (1 teaspoon) of allulose showed greater fat oxidation than those who consumed 10 milligrams of the artificial sweetener aspartame.

(For comparison: a keto ice cream might contain 5-15 g of allulose; a diet soft drink contains 180 mg of aspartame.)

 

Researchers suspect that allulose reduces the activity of certain fat-producing liver enzymes.

At the same time, allulose can enhance fat burning by increasing the liver enzyme glucokinase, which promotes glycogen metabolism.

 

Furthermore, animal studies show that in the allulose group, body weight and fat tissue mass dramatically decreased, because allulose can inhibit fat absorption in the small intestine, thus being excreted with feces.

In addition to its effect on fat burning, allulose can also increase the levels of hormones that regulate hunger and satiety.

 

Allulose has also been shown to boost the production of GLP-1 (glucagon-like peptide-1), PYY (peptide YY), and CCK (cholecystokinin).

As you may know from the popularity of Ozempic and other GLP-1 agonist medications, these hormones help regulate appetite and metabolism.

 

According to scientists, allulose's effect on hormones can improve metabolic health.

Feeling full can lead to reduced calorie intake and improved glucose tolerance. 

 

Studies on obese-diabetic animal models suggest that it may even provide protection against health problems such as overeating, obesity, and diabetes.

Can allulose reduce the risk of fatty liver?

Our bodies can only handle a limited amount of glucose and fructose.

Excessive sugar consumption triggers a process known as De Novo Lipogenesis (DNL), where our bodies convert sugar into fat.

This fat is then stored in the liver, where it accumulates and can eventually lead to steatotic liver disease associated with metabolic dysfunction (MASLD), formerly known as non-alcoholic fatty liver disease (NAFLD).

Some early animal studies suggest that allulose, however, can help reduce fat storage in the liver and thus provide protection against fatty liver disease.

In a 12-week study, adding allulose to the standard diet of rats with type 2 diabetes prevented the accumulation of fatty liver.

Further human studies are needed, but a study involving 90 people with high LDL cholesterol showed that after consuming 5-15 grams of allulose daily for nearly a year, significant improvements were observed in liver enzyme activity, fatty liver score, and glucose metabolism.

Their study results indicated that allulose consumption can be considered safe for long-term intake, up to one year, and may be effective in improving liver function and glucose metabolism.

The reasons for these health benefits are still being investigated, and further studies are needed, although researchers believe that allulose may suppress certain liver enzymes involved in fat production (at least in animal models), thereby potentially reducing the risk of fat deposition and fatty liver disease.

 

What are the disadvantages of allulose?

Allulose can be part of a healthy diet and may help regulate blood sugar, but as promising as it sounds, it's important to keep some warnings in mind.

Firstly, there's a lack of large-scale, long-term studies to prove its beneficial effects in humans. (Allulose in human nutrition: the known and the unknown)

Because of this, the general sale of allulose is not yet approved in Canada, Europe, and Australia.

These countries consider allulose "novel" and their food safety organizations are still investigating its safety.

However, in the United States, the FDA has recognized allulose as generally safe, meaning it is not harmful when used as intended.

Nevertheless, like other alternative sweeteners, allulose can cause adverse effects in some people. 

It can cause digestive symptoms such as gas, bloating, diarrhea, and abdominal discomfort, especially when consumed in high doses.

Allulose is more expensive than sugar, and more expensive than many other sweeteners.

What foods can it be used in?

Thanks to its typical sugar taste and texture, allulose can be used as a one-to-one sugar substitute.

Try it instead of traditional sugar or artificial sweeteners in your favorite beverages, such as coffee, tea, and hot cocoa.

Allulose browns and caramelizes similarly to traditional sugar, so you can also bake or cook sugar-free desserts with it.

 

How much allulose is safe per day?

According to a study involving 30 healthy adults, consuming 0.5 grams of allulose per kilogram of body weight caused gastrointestinal problems in some people, such as severe diarrhea, nausea, and bloating.

Smaller amounts, however, did not elicit negative effects, so scientists recommended a single dose of no more than 0.4 grams per kilogram of body weight, and a total daily intake of no more than 0.9 grams per kilogram of body weight.

For a 75-kilogram person, this means a maximum of 27 grams (4 teaspoons) of allulose in a single dose, and 61 grams (15 teaspoons) throughout the day.

Allulose is used as a one-to-one sugar substitute, so it's worth mixing 1-2 teaspoons of allulose into your coffee.

 

How does allulose compare to other sweeteners?

Choosing the best sugar substitute depends on individual considerations, but here's a guide to how allulose compares to different options:

• Allulose vs. stevia

Both allulose and stevia are natural sweeteners with minimal impact on blood sugar.

However, stevia has a bitter aftertaste, while allulose tastes similar to regular sugar.

Thus, some may prefer the taste of allulose.

While studies suggest that allulose can enhance GLP-1 production, research on stevia is mixed.

• Allulose vs. aspartame

Allulose is the smarter sweetener compared to aspartame.

This artificial sweetener can negatively affect the gut microbiome, although research here is also varied.

Additionally, it is "potentially carcinogenic" and may have neurological effects.

• Allulose vs. erythritol

Erythritol, a type of sugar alcohol, can cause digestive issues such as bloating in some people, for example, those with irritable bowel syndrome (IBS).

For them, allulose might definitely be the better choice.

 

• Allulose vs. monk fruit

Monk fruit is an Asian subtropical melon.

Extracts from this round, green melon variety contain a group of antioxidant compounds called mogrosides, which are 200-300 times sweeter than sucrose.

It contains zero calories and half a gram of carbohydrates per teaspoon, and is available in liquid or powder form.

Monk fruit products often contain erythritol, which is a sugar alcohol.

This is not necessarily a bad thing, but some say sugar alcohols can cause digestive discomfort.

Monk fruit is also often paired with stevia.

 

Deciding the allulose vs. monk fruit debate depends on your priorities.

Monk fruit shines with zero calories and antioxidant benefits, but its higher cost and limited heat stability may prevent frequent use.

If you value baking performance, natural taste, and proactive blood sugar management, allulose is the clear winner.

Versatility in recipes: from ice creams to keto cakes, caramel toppings, and beyond!

Thus, the use of allulose is indispensable for preparing health-conscious sweet dishes.

Ready to try allulose?

We hope we have sparked your interest, and thank you for your trust!

 

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