Food companies have recently used ketogenic diets to gain popularity by creating innovative, ketogenic-friendly foods and snacks.
However, you may be wondering if allulose can help you maintain ketosis, which is the process by which your body burns fat instead of carbohydrates as fuel. You may also want to know if it is safe.
Allulose is often referred to as “rare sugar” because it is naturally found in small amounts in a few foods, including jackfruit, figs and raisins.
It has the same chemical formula as fructose (a simple sugar), but its molecular arrangement is different. Therefore, your body metabolizes psicose differently from fructose and other sugars (1).
It will not be absorbed and metabolized like other sugars, causing your blood sugar to rise and provide energy (calories), but passes through your body and is eventually excreted through your urine and feces.
Calculated in grams, allulose contains about 90% less calories than sucrose or table sugar, and its sweetness is about 70% (1).
Its sweetness and calorie content (0.2-0.4 calories per gram) are similar to many sugar alcohols, including erythritol, sorbitol, and mannitol (2).
Today, most psicose is mass-produced by using an enzymatic process to convert fructose in corn, sugar beet and other vegetables into psicose (3).
Allulose-a sugar found naturally in a few foods-contains only a small fraction of sugar calories, but it is almost as sweet as it is.
Because most of allulose is not metabolized through your body, it will not increase your blood sugar or insulin levels.
In fact, psicose has been shown to moderately improve blood sugar and insulin regulation in diabetic and non-diabetic patients (4).
Therefore, it is very suitable for ketogenic diets and those seeking to control diabetes or lose weight. Food manufacturers favor allulose as a sugar substitute for ketone-friendly products ranging from protein bars to frozen dairy desserts to syrups.
You can also buy allulose in bulk. It is like sugar in many recipes and can be added to beverages such as coffee or tea.
When substituting psicose for sugar, you need about 30% more psicose than the sugar required in the formula. In other words, every 1 teaspoon (4 grams) of sugar should be replaced with 1 1/3 teaspoon (5.5 grams) of allulose.
In order to reduce costs, many food manufacturers combine psicose with other natural, low-calorie, ketone-friendly sugar substitutes (such as Luo Han Guo and stevia) and artificial sweeteners (such as sucralose and aspartame). ) Used in combination.
Since Luo Han Guo and stevia are 100-400 times sweeter than sugar, when these sweeteners are also used, much less allulose is required to achieve the desired level of sweetness (5).
Allulose does not affect your blood sugar or insulin levels, making it a keto-friendly alternative to sugar. It is easy to use in baking and food manufacturing because it behaves like sugar.
As the safety of sweeteners (natural and artificial) continues to be reviewed, you may wonder if allulose has any side effects.
Human studies have used doses of up to 10 grams of psicose without directly linking it to any negative side effects (6, 7).
However, one study combined a single dose of 0.23 g/lb (0.5 g/kg) of psicose and 0.45 g/lb (1 g/kg) of psicose per day with diarrhea, bloating, nausea, Headache is associated with stomach pain (8).
To avoid these effects, researchers recommend a maximum single dose of 0.18 grams per pound of body weight (0.4 grams per kilogram) and a maximum daily intake of 0.41 grams per pound of body weight (0.9 grams per kilogram) (8).
For a 150 lb (68 kg) person, this is equivalent to a maximum single dose of 27 grams or a total daily dose of 61 grams-or approximately 2 and 5 tablespoons, respectively.
Excessive intake of allulose may cause stomach pain, diarrhea and bloating, as well as other uncomfortable side effects.
However, unlike fructose and other sugars, psicose does not increase your blood sugar or insulin levels, so it is good for ketones.
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Post time: Aug-20-2021