What is Allulose? Everything You Need to Know in 300 Words or Less
What is allulose? Allulose is a low-calorie (0.2 kcal/g) monosaccharide present in some foods in very small amounts, and is currently mass-produced through enzymatic conversion of fructose (the enzyme tagatose 3-epimerase converts fructose to allulose).
It has been considered a therapeutic agent towards metabolic syndrome and type-II diabetes due to having antioxidant effects, inhibitory activity toward brush-border digestive enzymes, competes with glucose for entry into intestinal cells, and increases glucose uptake into the liver.
Individuals with type-II diabetes, who consume 5 and 10 grams of allulose alongside a 75-gram oral glucose tolerance test (OGTT) significantly reduce the peak and overall glucose response in a linear dose-response manner. Insulin was also reduced with the 10-gram dose. When this study was repeated in healthy adults, a small reduction in glucose but not insulin was observed.
Allulose (5 grams) marginally enhances fat oxidation in healthy adults when consumed before a standardized meal, and a 12-week intervention in normal-weight and overweight Korean adults reported that taking two 4-gram or 7-gram doses of allulose per day significantly reduced body weight and body fat mass, mostly from the subcutaneous depots (rather than visceral).
A dose-escalation study found that no gastrointestinal complaints were observed with the consumption of allulose until a single dose reached 0.4 g/kg body weight, which resulted in abdominal pain and diarrhea.
|Naturally occurring “rare” sugar very low in calories||Isolated molecule that would be consumed in quantities never before experienced|
|Has metabolic benefits with no known risks||Derived from corn in commercial forms|
|Similar to other paleo-approved sweeteners like monk fruit|
Verdict: Not Eligible for Certified Paleo
|Minimal calories||Isolated molecule that would be consumed in quantities never before experienced|
|Enhances fat oxidation|
|Benefits glycemic control|
Verdict: Eligible for Keto Certified
|Does not contain zein prolamin fraction||Isolated molecule from corn|
|Corn ethanol is allowed in the Grain-Free program because it does not contain the prolamin fractions.|
Verdict: Eligible for Grain-Free Certification