From the Guidelines
Allulose is a healthier alternative to regular sugar for most people, as it provides fewer calories and does not raise blood glucose or insulin levels. When considering the health impacts of sugar substitutes, it's essential to prioritize morbidity, mortality, and quality of life as outcomes. The most recent and highest quality study, 1, emphasizes the importance of individualized meal plans that keep nutrient quality, total calories, and metabolic goals in mind for diabetes prevention and management. Key points to consider include:
- Allulose has about 90% fewer calories than table sugar and maintains 70% of the sweetness, making it a viable option for those looking to reduce their sugar intake.
- It is absorbed by the body but not metabolized, which means it does not raise blood glucose or insulin levels, benefiting people with diabetes or those watching their blood sugar.
- The FDA has exempted allulose from being counted as added sugar on nutrition labels due to its minimal impact on blood sugar.
- Allulose shows promise for dental health as it doesn't feed the bacteria that cause cavities.
- While generally recognized as safe, some people may experience digestive discomfort like bloating or diarrhea when consuming large amounts.
- As with any sugar substitute, moderation is key, and allulose should be used as part of an overall healthy diet rather than as a license to consume sweet foods in excess, as recommended by 1 and supported by earlier guidelines such as 1 and 1.
From the Research
Allulose as a Healthier Alternative to Regular Sugar
- Allulose is a low-calorie sugar substitute that has been shown to have various health benefits, including the attenuation of postprandial blood glucose levels 2, 3.
- Studies have demonstrated that allulose can reduce plasma glucose and insulin levels in healthy humans, making it a valuable tool for blood glucose management 2, 3.
- The anti-hyperlipidemic and anti-hyperglycemic effects of allulose have also been highlighted, suggesting its potential role in preventing and managing obesity and type 2 diabetes mellitus 4, 5.
Physiological Effects of Allulose
- Allulose has been shown to enter the bloodstream and be eliminated into urine within 24 hours, with no significant metabolic effects 4.
- The human genome does not encode for enzymes that can metabolize allulose, leading to an almost complete renal excretion of the absorbed dose and near-to-zero energetic yield 6.
- However, certain bacteria such as Klebsiella pneumoniae have been shown to utilize allulose as a substrate, raising concerns about the potential growth advantage for harmful bacteria at mucosal sites 6.
Potential Benefits and Risks of Allulose Consumption
- Allulose supplementation has been shown to improve body weight, insulin sensitivity, and glycemic control in a rat model of diet-induced obesity and type 2 diabetes 5.
- However, further research is needed to explore the long-term benefits and mechanisms of allulose in metabolic disease prevention and management 5.
- The potential risks associated with allulose consumption, including the growth advantage for harmful bacteria, need to be further investigated 6.