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Allulose: Benefits, Side Effects & Dosage

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What is Allulose?

Allulose is a type of sugar that is naturally present in fruit, similar to fructose. However, it has fewer calories than conventional sugar. Each gram of allulose has 0.4 calories, while each gram of sugar has 4 calories One benefit it offers is that the body absorbs it, but it does not metabolize into glucose  Medical experts may consider allulose a healthier alternative for glucose because of its low-calorie content and reduced effect on blood sugar or insulin levels (x).

Research indicates sugar plays a significant role in various health complications, such as obesity, which research associates with heart disease, diabetes and high cholesterol. Substituting sugar with allulose may patients maintain a healthy body weight and support overall health (x).

Monosaccharides vs. Polysaccharides

Like carbohydrates, the body breaks down sugar to generate energy. Oxygen, hydrogen and carbon build up carbohydrates. Monosaccharides are simple carbohydrates with a single unit of sugar. Disaccharides contain two units, while polysaccharides have three or more. Polysaccharides are also more common in nature than monosaccharides (x).

One distinct difference between monosaccharides and polysaccharides is that monosaccharides do not hydrolyze further, but polysaccharides do because they contain more than two units of sugar. In addition, monosaccharides are sweeter than polysaccharides and they are colorless with a crystalline appearance. On the other hand, polysaccharides are not sweet at all and insoluble in water, but monosaccharides are water-soluble (x).

How Allulose Benefits Health

Maintaining Healthy Blood Sugar Levels

According to research, allulose may be a vital tool for managing diabetes. Studies indicate that allulose has positive effects on blood sugar and insulin sensitivity. It can reduce post-meal blood sugar levels in patients with diabetes. In addition, it may significantly lower blood sugar without causing hypoglycemia. This sugar may also help minimize insulin resistance, which is a significant factor in many health complications, including obesity and hyperglycemia (x).

Weight Loss

Studies indicate allulose may also help promote weight loss, especially in conjunction with regular exercise and a healthy diet. This type of sugar may possibly help patients lose visceral or belly fat that research often associates with cardiac complications. Researchers suggest that patients who use allulose gain less belly fat than those who use other types of sugar (x). Research also indicates allulose may play a substantial role in curbing unhealthy eating habits to assist in weight loss. Using allulose may increase the hormone leptin, which suppresses appetite and stimulates metabolism (x).

Preventing Weight Gain

Apart from reducing fat in the stomach and waist, allulose may also successfully help patients maintain a healthy body mass index by preventing weight gain. This type of sugar may also decrease fatty tissues in patients who are obese and leptin-deficient. Allulose may also prolong satiety after meals, which may prevent patients from overeating (x). It also stimulates enzymes that break down fats in the body, which reduces lipid synthesis. Allulose can minimize fat absorption in the small intestines, removes fat from the body and potentially reduces fat cell replication (x).

Minimizing Oxidative Stress and Inflammation

Allulose may also stimulate antioxidant protein production. Antioxidants help protect the body cells from oxidative stress and damage that causes disease, such as Alzheimer’s disease and other forms of dementia (x).

Reducing Fat in the Liver

Allulose may help with a condition called fatty liver disease, in which fat accumulates in the liver, by reducing fat storage (x). It minimizes the enzymes responsible for fat synthesis and helps it break down quicker. According to animal studies, allulose successfully reduced fat in the subjects’ livers. However, there is not as much research on human subjects (x).

Benefits of Allulose

Side Effects of Alluluse

Researchers claim that allulose is safe for moderate consumption. However, like any supplement, it is possible for it to cause side effects. But if they do occur, they are usually mild. Some of the side effects allulose may cause include (x):

Why Take Allulose Supplements?

Patients may be able to use allulose as a substitute for sugar in conventional foods and drinks (x). However, its effects on humans may be limited so it’s important to speak with a doctor before using this supplement or any other. A physician will be able to give accurate advice regarding safety and will be able to confirm a safe dosage.

Allulose may be an adequate substitution for different types of sugar and it may be a healthier alternative. Research claims that it has fewer calories, prevents cravings, may not interfere with blood sugar and it is generally safe for human consumption. It may also be able to help users manage diabetes, control appetite and lose weight (x). Allulose is a natural compound in many different foods. Many food and drink manufacturers have utilized the potential of healthy sugar substitutes use allulose in their products instead of sugar (x).

The Bottom Line

Allulose is a natural type of sugar that may be an effective, healthier substitute for sugar. Many patients use this product because of its low glycemic index, which means it may have less of an effect on blood glucose and cholesterol levels than other types of sugar. This sugar substitute may also help improve metabolism and reduce fat storage in the liver that can cause permanent liver damage. In addition, research states allulose may successfully assist patients with weight loss, especially in conjunction with a healthy diet and regular exercise. Allulose may also have a positive effect on insulin. Researchers claim that it can stimulate insulin release, which may make it a healthy option for patients with diabetes because it does not raise blood sugar or cause hyperglycemia. Also, allulose may be able to act as an antioxidant and effectively reduce oxidative stress that causes damage in the body.

Many food manufacturers add allulose to their products as a substitute for other types of sugar. Patients may also use it as a supplement and add it to their own meals or drinks. However, allulose is not a cure for any medical condition and patients should only use it with a doctor’s approval. It may cause side effects, but it is generally a safe product in appropriate doses.

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Carey Ojuju


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