In one day, the keto diet allows for eating only 20 to 50 grams of carbs. And, sugar contains 100% of carbs, which is off-limit for the keto diet. But there are still some options of sweeteners to use in the keto diet. Some people don’t know which sweetener is healthy and which is not. Therefore, here we are going to discuss a natural sweetener such as allulose. That might be the best option in the ketogenic diet.
People use this sweetener as a sugar substitute. Some people who have diabetic issues and obesity can benefit from this sugar substitute because it has low calories and little effect on blood sugar level. According to a study, allulose has less calorie content, making it an attractive sweetener in the keto diet. Look at below and keep reading to know the details about this great sweetener.
What Is Allulose?
It’s a kind of sweetener that resembles fructose. Fructose is also sugar that naturally occurs in the fruit. This form of sugar is available in granulated form and looks like a cube of regular sugar. The specific name of this sugar is sucrose. Allulose has just 70% of the sweet content of sucrose. It’s classified as rare sugar because it is naturally found in few foods such as fig, wheat, and raisins that contain it.
A study shows that allulose contains 0.4 grams of calories, significantly lower than four calories in each sugar gram. Additionally, the human body absorbs the allulose but doesn’t metabolize it into glucose. Therefore it is virtually calorie-free. Recently, Allulose drags the attention in health-conscious people.
It’s natural and a kind of rare sugar that was found almost 70 years ago in wheat. Also, this sugar founds in little amount in the range of some dry fruits such as jackfruit. In terms of texture, taste, and baking quality Allulose is the same as regular sugar. 70% to 84% part of consumed Allulose sugar absorb in the blood from the digestive tract. Then it came outside in the urine without being used as the fuel.
Health Benefits Of Allulose
Allulose sugar contains less calorie content than regular sugar, and it doesn’t cause any effect on blood sugar levels. That means this sugar is a healthy alternative to regular sugar. Doctors agree that this sugar is a significant contributory factor to obesity. Obesity has been linked with metabolic disorders like diabetes, high cholesterol, and cardiovascular diseases.
Use a substitute of high caloric sugar with a low-calorie sugar substitute like Allulose. It may help to control your obesity rate. One study suggests that Allulose may provide some benefits for patients with type 2 diabetes and obesity. Some more researches report that Allulose helps to control the levels of glucose and improve insulin resistance. Many researchers show the effects of allulose by using animal models. Allulose sugar will help reduce body fat, affect blood cholesterol, and affect markers of diabetes. Here are some health benefits of Allulose sugar.
Helps to Control Blood Sugar
It turns out as a powerful tool to control diabetes. Some studies on animals have found it can lower blood sugar levels. It can also help increase the insulin level’s sensitivity and reduce the risk of type 2 diabetes by protecting the pancreas’ insulin-producing beta cells. Other studies also suggest that allulose is beneficial for blood sugar regulation in humans. Doctors consider this sugar a safe and healthy option.
It May Boost Fat Loss
Some researches on obese rats show that Allulose sugar can help to boost fat loss. It can work on unhealthy belly fat, also known as visceral fat—this problem is directly linked to heart disease and other health problems. Obese rats eat a normal and high-fat diet with the supplements for eight weeks. While eating that diet, rats gain less belly fat than the other obese rat’s group.
Protect Against Fatty Liver
Studies on rats found the prevention of weight gain. Also, this sugar seems to reduce fat storage in the liver. A liver fat disease known as Hepatic steatosis is more commonly known as the fatty liver. It is strongly associated with insulin resistance and type 2 diabetes. In the diabetic mice, allulose reduce by 38% as compared to the mice given no sugar.
Why Is Allulose Beneficial for the Keto Diet?
There are some key benefits of using allulose that has a high demand among the followers of the keto diet:
- Allulose sugar is sweet as sucrose and contains 90% fewer calories.
- This sugar contains an extremely low glycemic index, which means it never spikes up the blood glucose levels.
- The allulose never metabolize by the human body like regular sugar. Instead, it is directly absorbed by the small intestine and goes out through urine.
- It’s a kind of natural and unrefined sugar.
- Also, it’s not sugar alcohol. Therefore, it never causes gastric distress when it is consumed in moderation.
- There is no difference between regular sugar and Allulose sugar when it comes to taste and texture.
- It has a clean and sweet taste like regular sugar.
- Moreover, this sugar is vegan-friendly and gluten-free.
How To Use Allulose?
Allulose is not so sweet as the other sugar. People who use allulose must use more to get the same amount of sweetness as like regular sugar. Here some FDA approved usage of Allulose sugar:
- Some few bakery products such as sweet rolls, cakes, and pastries.
- Non-alcoholic drinks
- Chewing gum
- Confections and frosting
- Some frozen dairy products like ice cream, soft serve, and sorbet
- Yogurt and frozen yogurt
- Salad dressings
- Puddings & fillings
- Hard & soft candies
- Jams and jellies
- Sweet syrup and sauces
- Fat based cream
- Medical foods
Possible Side Effects
Researches show that Allulose sugar never causes any adverse effects. People who consume Allulose in a high amount reported that they got experience bloating, abdominal pain, diarrhea, prevention in appetite, gas problems, and abdominal sounds. One study investigates the adverse effects of Allulose sugar on a regular basis.
Where To Buy Allulose?
A minimal amount of allulose founds in some dry fruits. Hence extraction is harrowing. Allulose was first time produced on a large scale, and the production cost was very high. But now, Allulose sugar adds to some food products for some time now. But now recently, Allulose also available by itself in stores such as Target and Wholefoods. Also, it is available to buy through online stores like Amazon.
Doctors said that sugar is a common reason for obesity and diabetes. If a person lowers the amount of sugar and uses a substitute with low and no-calorie sweetener can make it easy to help in weight loss. As compared to regular sugar, Allulose contains a lower amount of carbohydrates.
People who are following the keto diet can replace their sugar with Allulose sugar. Also, everyone searches for a safe and affordable sugar substitute. Allulose is an excellent and healthy sweetener substitute but try to avoid consuming its large amount. It can cause adverse effects.
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