What is Allulose? Everything You Need to Know in 300 Words or Less

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 reduced 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. [table id=18 /] Verdict: Not Eligible for Certified Paleo [table id=20 /] Verdict: Eligible for Keto Certified [table id=21 /] Verdict: Eligible for Grain-Free Certification