Here's a new and improved sweetener written up by Elizabeth Traxler, MS, RDN, LD. on the blog by University Hospitals. Could this be a dream-come-true for people with diabetes?
I started using Allulose at the beginning of October 2024 and I am quite pleased with it. I need my cawfee to be a little sweet, and the fact that Allulose is a sweetener that is not metabolized like sugar or things like Splenda appealed to me.
As you'll read in the article, Allulose is not cheap, but after two months of use and good labs in mid-November, I'm an absolute fan and find the benefit to be worth the cost.
Is Allulose the Perfect Sweetener?
March 06, 2024
If you’ve been wishing for a better tasting low-calorie
sweetener, allulose might be the answer. This recently FDA-approved sugar
substitute boasts a lot of positives. But before adding it to your coffee, it’s
important to get the whole picture.
“Allulose is a new option in the list of safe alternatives
to sugar,” says University Hospitals registered dietitian Elizabeth
Traxler, MS, RDN, LD. “Like many sugar substitutes, allulose is low calorie
and doesn’t raise insulin or blood sugar levels, so it can be helpful for
weight management and diabetes. The thing that sets allulose apart is it has a
texture and flavor similar to table sugar and it doesn’t seem to give the
strong aftertaste that is often associated with most low-calorie sugar
substitutes.”
What is Allulose?
Allulose is a sugar found naturally in raisins, figs, maple
syrup, molasses and wheat. Allulose is commercially produced by heating the
sugar molecule fructose and changing its chemical form. The resulting sweetener
is available granulated like sugar or in liquid form. You can find it online,
but you won’t find it on most store shelves or in many low-calorie foods or
beverages – at least not yet.
Allulose and the Body
The body responds to allulose differently than it does to
table sugar. Allulose is quickly absorbed and excreted, but isn’t metabolized
by the body. Because it isn’t metabolized, allulose doesn’t increase insulin or
blood sugar levels, isn’t stored as fat and won’t promote weight gain like
sugar does.
The “Sweet” News about Allulose
Sweet and tasty. Allulose is about 70 percent as sweet
as sugar and tastes a lot like sugar, with little or no aftertaste. That means
you can truly enjoy it as a sugar substitute, including for baking.
Low calorie. Allulose has about one-tenth of the
calories in sugar. It contains approximately 1.6 calories per teaspoon compared
to 16 calories in 1 teaspoon of sugar.
Safe. Allulose has received the “Generally Recognized
as Safe” approval from the Food and Drug Administration (FDA).
No tooth decay. Unlike sugar, and like some other sugar
substitutes, allulose isn’t metabolized in the mouth, so it doesn’t contribute
to tooth decay.
Doesn’t raise insulin and blood sugar levels. Allulose
doesn’t raise insulin or blood sugar levels, which makes it an appropriate
choice for individuals with diabetes. But the benefits may go far beyond that.
“A few studies have shown that if a certain amount of
allulose is consumed with other carbohydrates, there may be a lower blood sugar
spike than what is typical for that food on its own. And studies conducted with
rats demonstrated that allulose may enhance the body’s sensitivity to insulin,
which is important for blood sugar regulation,” says Traxler.
The Drawbacks of Allulose
Side effects. At this point, there aren’t many human
studies to show how much allulose may be harmful. While not many side effects
have been identified, it’s possible that when consumed in higher amounts,
allulose may cause GI upset due to its poor absorption. In addition, some
research shows that allulose may promote the growth of certain bacteria
associated with poor effects on gut health. In either case, allulose could
cause GI symptoms of discomfort, gas or bloating similar to those with other
sugar substitutes. Moderation is always the key.
Price. The product is new, has to be commercially
produced and has a lot of positive qualities that put it in high demand. That
all adds up to a high price. Compared to other sweeteners, allulose is the most
expensive. Allulose is almost five times the price of table sugar, more than
twice the price of Sweet’N Low, and about 30 percent more expensive than Truvia
and Equal.
“If you can afford the cost, allulose has a lot in the plus
column. It provides another safe option for adding sweetness without sugar or
calories. It may be especially appealing due to its potential to support weight
loss and blood sugar management. However, like any other sugar substitute
available, we should consume it in moderation as more research is needed to
assess its health impact over time,” says Traxler.
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R