From the Guidelines
Allulose is generally considered safe for most people and is not bad for you when consumed in moderate amounts, with minimal impact on the gut microbiome and potential benefits. Current research suggests that allulose, a rare sugar that occurs naturally in small amounts in certain foods like figs and raisins, has a negligible effect on the gut microbiome, with some studies even indicating potential benefits 1. Unlike regular sugar, allulose provides only about 0.4 calories per gram compared to sugar's 4 calories per gram, and it doesn't raise blood glucose or insulin levels significantly. The FDA has designated allulose as Generally Recognized as Safe (GRAS), and it doesn't count toward total or added sugars on nutrition labels.
Some key points to consider when consuming allulose include:
- Starting with small amounts to assess tolerance, as some individuals might experience digestive discomfort like bloating or diarrhea when consuming large amounts (typically more than 30-40 grams daily) 1
- People with rare metabolic disorders should consult healthcare providers before using allulose regularly
- A healthy and balanced diet that includes foods rich in polyphenols, such as fruits, whole grains, vegetables, legumes, seeds, and nuts, can have a positive impact on gut health and the gut microbiome 1
- Polyphenols have been shown to alter the gut microbiota, encouraging the growth of healthy microorganisms and preventing the growth of harmful bacteria, which can have a positive impact on metabolism and overall health 1
Overall, the current evidence suggests that allulose is a safe and potentially beneficial alternative to regular sugar, with minimal impact on the gut microbiome and potential benefits for overall health. It is recommended to consume allulose in moderation, as part of a healthy and balanced diet, and to consult with a healthcare provider if you have any concerns or rare metabolic disorders.
From the Research
Adverse Effects of Allulose on Human Health and the Gut Microbiome
- There are no direct studies on the adverse effects of allulose on human health and the gut microbiome in the provided evidence.
- However, studies on other non-nutritive sweeteners (NNS) and sugar substitutes provide some insights into their potential effects on the gut microbiome and glucose metabolism 2, 3, 4, 5, 6.
- Research on NNS and sugar substitutes suggests that some of these sweeteners can alter the composition of the gut microbiota, leading to changes in glucose metabolism and potentially contributing to the development of metabolic disorders 2, 5.
- A study on the effects of NNS on intestinal and microbial mechanisms of glycemic control found that sub-acute NNS supplementation augmented glucose absorption independent of gut microbiota in mice, but did not disrupt glycemic responses 3.
- Another study on the comprehensive assessment of functional effects of commonly used sugar substitute sweeteners on the ex vivo human gut microbiome found that sugar substitute sweeteners can modulate the metabolism of Clostridia and have different effects on the gut microbiome depending on their chemical properties 4.
- A review on the human gut microbiota and glucose metabolism found that certain bacterial taxa, such as Akkermansia muciniphila and Faecalibacterium prausnitzii, are associated with glucose metabolism and may play a role in the development of type 2 diabetes 6.
Key Findings
- The effects of NNS and sugar substitutes on the gut microbiome and glucose metabolism are complex and may depend on various factors, including the type of sweetener, the dose, and the individual's gut microbiota composition 2, 3, 4, 5, 6.
- Further research is needed to fully understand the effects of allulose and other sugar substitutes on human health and the gut microbiome 2, 4.
- The current evidence suggests that some NNS and sugar substitutes can have adverse effects on the gut microbiome and glucose metabolism, but more studies are needed to confirm these findings and to determine the potential health implications 5, 6.