Does Allulose Help With Weight Loss? We Investigate
One of the key components to fighting an increasing body weight as we age is figuring out how to curb cravings. Many people eat healthy all day long only to fall off the rails in the evening when the sweet cravings creep in. This can lead to unwanted weight gain.
One great way to avoid night cravings is to use artificial sweeteners such as allulose to keep blood sugar levels steady rather than experiencing spikes.
What Exactly is Allulose?
A sugar substitute that naturally occurs in nature, allulose is considered a rare sugar. It is found in small quantities in dried fruits such as figs and raisins and in brown sugar, maple syrup, and wheat.
Also, artificially produced, as a relatively new product, can still be costly.
What is the Difference Between Allulose and Sugar?
Blood Glucose: Allulose is not just a low-calorie sweetener. Allulose does not impact a person’s glucose levels as natural sugar does. It is important for those with type 1 or type 2 diabetes not to have insulin levels rise dramatically; sugar substitutes help prevent this fluctuation.
Calories: Table sugar, more commonly known as sugar, contains 4 calories per gram. Allulose, on the other hand, is approximately 0.4 calories per gram.
Managing Cravings: Many consumers report that while regular sugar has them craving more sugar, sugar alternatives often do not have that result.
Sweetness: Allulose is about 70% as sweet as table sugar (also called sucrose).
Does Allulose Really Help With Weight Loss?
The use of any artificial sweetener in place of regular sugar can help with weight loss simply because it has fewer calories. In addition to that, many people confirm that an added benefit of a substitute such as allulose is that you are less likely to have cravings for other sweet or carb-heavy foods.
According to the National Library of Medicine research, D-allulose shows evidence of acting as an appetite suppressant. These studies show allulose reduces fat accumulation and when compared to other artificial sweeteners as well as natural sugar, allulose reduces fat accumulation. Test subjects in the allulose group had lower abdominal fat than those consuming other sugars and substitutes.
What is Allulose Made Of?
D-allulose is a rare sugar because it happens in nature in very small quantities. It is a monosaccharide, meaning a lone sugar molecule that does not need to be digested. It is typically produced from corn or fructose when commercially made in factories.
Roughly 70% of allulose is absorbed in the digestive tract and is excreted in the person’s urine. Because of how allulose is metabolized, it does not impact blood glucose or insulin levels. A sugar without impacting the glycemic index is a positive for diabetics and dieters.
Heavily embraced by people on a keto diet, it is touted as a miracle sugar substitute.
Is Allulose Safe?
The Food and Drug Administration (FDA) states that allulose is a GRAS (generally recognized as safe) sugar substitute.
Although many rumors claim sugar substitutes increase cancer risk, the National Cancer Institute refutes that claim. So, for those worried about allulose and cancer, you can rest assured it is perfectly safe.
What is the Downside of Allulose?
Some people have stomach issues with artificial sweeteners such as sucralose, stevia, and other sugar alcohols; those side effects are reported far less with allulose. Side effects can include feeling gassy, bloated, and nauseous.
However, most people report no stomach issues when using allulose sweeteners when consumed in moderate quantities.
Allulose is sometimes more expensive than other sweeteners, but the costs seem to be leveling out as it becomes more widespread.
Why is Allulose Banned in Canada and Europe?
The fact that allulose is not available in other countries makes some consumers nervous. These countries require a more extended timeframe for testing than the United States. Known as a “novel food,” they simply wait longer to approve allulose.
Allulose and Diabetes
One major health benefit of allulose is vital to people with diabetes. Mounting evidence shows allulose improving insulin sensitivity.
As mentioned previously, allulose does not impact blood glucose or insulin levels like sugar and fructose do. This is important for diabetics in maintaining level insulin levels.
What is the Recommended Dosage of Allulose?
In studies, doses of 1-3 teaspoons of allulose daily can benefit those who use the sweetener regularly. Most people use the produce for baking, sweetening coffee, and in cooking.
Working Allulose Into Your Diet
Keto Goods allulose syrup, our 100% plant-based sugar substitute, can be integrated into your diet in many ways.
Baking: Sweeteners such as Keto Goods’ allulose syrup can be used to make delicious baked goods. You get all of the flavor with none of the calories.
Beverage Sweetener: A dash of allulose syrup will give you just what you crave if you prefer sweet coffee or tea.
Cooking: Any recipe that uses sugar can be sweetened with allulose!