„Allulose – can this sweetener aid in the battle against unwanted weight?

Allulose, also known as d-psicosis, is a simple sugar that resembles glucose and fructose. It is composed of the same components as fructose but has a differently arranged spatial structure. Even though allulose is similar to fructose, it is metabolized differently. Up to 80% of allulose enters the bloodstream, most of which is excreted through urine and is not used as an energy source. Upon consumption of allulose, blood sugar levels do not rise, and it is low in calories, with 1 gram providing less than 0.4 kcal (10 times less than 1 gram of sucrose or white sugar). Although it is not as sweet as glucose, its taste is „pure“ and free of bitterness or foreign aroma. Allulose can be used at high temperatures and is suitable for cooking and baking.

Certain investigations suggest that allulose might be a beneficial choice as a sugar substitute, particularly for individuals with diabetes. In a study conducted by N. Hayashi et al., participants consumed tea with or without the addition of allulose as part of a standard meal. Subsequent measurements of blood glucose levels were taken after 30, 60, and 120 minutes following the meal. In the 30 and 60-minute intervals, glucose levels were significantly lower in the group of participants who consumed allulose in conjunction with the tea. To evaluate the safety of allulose, 17 participants ingested either 5g of allulose or 5g of glucose three times daily with their main meals for a duration of 12 weeks. Following this period, no adverse effects were observed. However, a 3-month timeframe is insufficient to confirm the long-term safety of this component. Allulose has also been shown to reduce the glycemic response following maltodextrin consumption. In one study (T. Iida et al., 2008), 20 Japanese men and women without diabetes consumed 300mL of a beverage containing 75mg of maltodextrin and varying doses of allulose (0/2, 5/5/7, 5g) on an empty stomach at intervals of at least one week. Both glucose and insulin levels in the blood were significantly lower when participants consumed maltodextrin with at least 5g of allulose (compared to a beverage containing only maltodextrin). It can be concluded that the addition of allulose to a maltodextrin beverage inhibited the rise in blood glucose levels. Maltodextrin was utilized in this study due to its high glycemic index (>70) and widespread use in the food industry. It can be found in products such as ice cream, canned fruits, sauces, and sweets.

Whether allulose can be effective for individuals battling with unnecessary body weight remains unknown, but studies on rats suggest the possibility (Y. M. Chung et al. 2012). The rats under investigation were given a high-fat diet for 4 weeks to increase their fat intake. Subsequently, the rats were put on an eight-week normal calorie or high-fat diet, supplemented with allulose, erythritol or sucrose.

Alternative sweetener, allulose, in the United States in 2014.. It was granted GRAS (Generally Recognised as Safe) status and thus has been marketed.. Furthermore, since 2019 the Food and Drug Administration (FDA) has not required food manufacturers to label allulose as a simple sugar or added sugar.. It must be considered as a carbohydrate and listed on the ingredient list.. Allulose, although chemically safe due to its different action and lack of triglycemic response, does not have to be classified as a sugar in the product label.. In the European Union, allulose is not yet approved for marketing in July 2021. The introduction of new food to the market requires the submission of an application by the applicant to the European Commission, which grants permission based on the opinion of the EFSA (European Food Safety Authority).. Studies on the effects of allulose are ongoing, and recruitment of participants for some of them has already been completed – including the metabolic effects of consuming allulose (study in Switzerland) and its impact on body weight, fat tissue, and insulin sensitivity in overweight individuals (study in Thailand).

The response to this query is not apparent. Assuming that allulose will be approved as a sweetener in Europe, it is worth considering its inclusion in the diet, especially for those suffering from diabetes or aiming to shed weight. However, the question arises as to the appropriateness of employing sugar substitutes. In order to maintain wellness, the optimal choice remains a balanced diet abundant in all necessary nutrients, vitamins, and minerals. No more than 10% of calories should originate from simple sugars. This implies that the optimal course of action is to gradually remove products with added sugar from the diet. The safe daily consumption of white sugar for a 2000-calorie diet is 10-12 teaspoons. If we curb sweets, there is no necessity to resort to sugar substitutes.