Have you heard of allulose yet? I hope so because it is getting some major attention in the media as of late!

Allulose is a sugar that provides sweetness similar to regular sugar but without the same metabolic impact. Could it be a “super sugar”? Let’s find out...

Allulose is a low-calorie sweetener that occurs naturally in small amounts in some foods, such as figs, raisins and jackfruit. Chemically, it’s classified as a monosaccharide (a simple sugar) and is structurally similar to fructose, though with key differences. 

It tastes like table sugar but contains about 90% fewer calories and has little to no effect on blood sugar levels. Say what? I’m thinking metabolic efficiency, aren’t you?

In the United States, the Food and Drug Administration (FDA) allows allulose to be listed separately from added sugars on nutrition labels. This is a super important distinction is because the body does not metabolize allulose in the same way as glucose or fructose, so it doesn’t contribute to spikes in blood glucose or insulin levels. Let me say that one more time…IT DOESN’T CONTRIBUTE TO SPIKES IN BLOOD SUGAR!

As a result, allulose is considered a “rare sugar” with some unique benefits for weight management and blood sugar control (which we love because we are all about Metabolic Efficiency Training!

Potential Health Benefits of Allulose

1. Low-calorie sweetener - With only about 0.2 calories per gram, allulose is a solid option if you are looking to reduce calorie intake without sacrificing taste. 

2. Blood sugar-friendly - Allulose has a negligible impact on blood glucose and insulin levels, making it an obvious choice if you want to improve your health and metabolic efficiency. Studies have shown that allulose can even improve insulin sensitivity, helping the body use insulin more efficiently.

3. Potential for fat reduction - Preliminary research indicates that allulose may have the potential to reduce visceral fat. While more studies are needed to confirm this benefit, it may add to allulose’s appeal as a weight management tool.

4. BONUS BENEFIT: Good for baking and cooking - Allulose’s stability at high temperatures makes it suitable for baking and cooking, where it can replace sugar in various recipes. However, it’s worth noting that allulose is only about 70% as sweet as table sugar, so you may need to use slightly more to achieve the same sweetness level.

All of this sounds great, right? Here are a few ways you can use it in your daily nutrition routine:

1. In coffee and beverages
   Swap sugar for allulose in coffee, tea, matcha or yerba mate. Since it dissolves well and provides a similar sweetness profile, it’s an easy replacement.

2. In baked goods
   Use allulose in recipes for muffins, cookies, and other baked treats. Many brands sell allulose as a granulated or powdered sweetener, which can be substituted for sugar in recipes. Because it browns well, allulose adds a pleasant appearance to baked goods, though it may require a slight adjustment in measurement due to its lower sweetness.

3. As a sweetener for yogurt and oatmeal
   If you enjoy adding a hint of sweetness to breakfast staples like plain Greek yogurt or steel cut oats, a teaspoon of allulose can provide the flavor without the blood sugar spike.

4. Making sauces and condiments
   Sweetness is often a key ingredient in sauces like barbecue sauce, marinades, and dressings. Allulose works well in these applications, especially if you are trying to create a low-sugar version of these staples.

While allulose offers many benefits, it may cause digestive discomfort if consumed in large amounts. For most people, a moderate amount (around 5-10 grams per serving) is well-tolerated, but higher doses could lead to bloating or gas. Remember, more is not better!

So, what do you think? Are you going to try allulose? I use it from time to time depending on the purpose and will vouch that it does replace sugar very well. 

HERE is the one I use because I trust the brand 100%. 

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