Allulose, the sweetener while dieting… Is it okay to eat a lot?

Some people use allulose to reduce sugar intake while dieting. Allulose is a type of sugar substitute, and people often add it to foods like Greek yogurt and lattes. But is it healthy to reduce sugar intake and frequently consume allulose?

 

Allulose is a rare natural sugar found in foods such as raisins and wheat.

 

Its sweetness is about 70% of that of sugar, and more than 98% of it is not absorbed by the body and is excreted.

 

Because most gut microbes cannot utilize allulose, most ingested allulose is absorbed in the small intestine and excreted in urine. Its calorie content is relatively low, at 0.2–0.3 kcal per gram. For this reason, allulose is popular among dieters.

In fact, allulose suppresses blood sugar levels,

 

There are research results showing that it helps with dieting by inhibiting lipid absorption.

 

However, there is still a possibility that some people may experience side effects. The U.S. Food and Drug Administration (FDA) warns that excessive consumption of allulose may cause temporary abdominal discomfort.

A domestic research team conducted an experiment in which they observed side effects as the amount of allulose consumed by experimental participants gradually increased. They observed side effects in some people starting from 0.5g/kg (0.5g of allulose per 1kg of body weight). Symptoms of side effects are diverse, including ▲diarrhea ▲abdominal bloating ▲abdominal pain ▲stomach rumbling.

 

Moreover, there is a fundamental problem that if you use allulose every time you want to feel sweet, you will not be able to break your addiction to sweets.

 

Even if the sweetening ingredient is not absorbed into our body, when our tongue perceives sweetness, the part of the brain related to taste is activated.

 

The reward system, which creates pleasure and addiction, begins to kick in. If you consume a lot of alternative sweeteners over a long period of time, you may eventually find that sweetness alone isn't enough, leading you to crave even more sweets. Because sweetness is only perceived strongly when accompanied by saltiness, there's a risk of increasing sodium intake.

 

If you absolutely must consume allulose, it's best to limit your intake to no more than 0.4g per kilogram of body weight per day. Even better, try to eat as little sugar as possible.

 

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Allolose is more popular than sugar these days.

It comes out for food and syrup.

 

I can't ignore my addiction to sweets...

 

Still, it's important to prevent it from getting too sweet as much as possible.