Is Allulose REALLY the best sweetener? | Safety profile and latest evidence review 2022
Вставка
- Опубліковано 19 лип 2022
- #allulose #sweetener #sugarsubstitute
Allulose is gaining in popularity but does the latest evidence support the described health benefits? More importantly is it safe? In this video, I will provide the latest evidence and scientific literature review on the benefits of Allulose as well as important safety considerations.
I am a physician, board-certified in Internal and Obesity Medicine, with a passion for preventive health, weight loss, metabolic health, and longevity.
DISCLAIMER:
This video is for general information and educational purposes only and does NOT constitute the practice of medicine or other health services. No doctor-patient relationship is formed. The contents of the video are not intended to be a substitute for professional medical advice and are not intended to treat, diagnose, cure or prevent disease. See your doctor for medical advice and treatment. Blueprints MD (Dr Kim) will not assume any liability for any direct or indirect losses or damages that may result from use of the information contained in the videos on this channel, including but not limited to, economic loss, injury, illness, or death.
The contents of this video are my personal opinion and do not represent that of my employer(s).
I love allulose and it’s the only sweetener I use. I’ve been keto for a year and reversed my t2d and fatty liver.
That's wonderful
Hey! A year later, how are you doing?
My problem here is that most drinks have at least 22 grams of sugar in them. So I would have to assume whatever has this sugar substitute in it will have the same amount to make the drink drinkable. If you drink three of those a day you go well over the recommended dosage and don't even know it because it's not labeled as a sugar. So when you sit on the toilet for the last half of your day with stomach issues you don't even know...
You shud smoke bidi,s it is good in reversing diabetes quickly
What brand do you use? We don’t have it here in Canada.
It's always refreshing to watch someone who's done the research, can cite the studies, and knows what they are talking about. Much appreciated! Thanks
Thank you!
Actually, This is a chemically processed novel food, meaning not enough long term study on human health available, it has not been passed off in Europe or Canada yet.
My husband is Type 2. We have been using Allulose in our coffee for about 2 months now. My husband's blood sugar is amazingly lower and he seems to be less hungry till supper. It tastes good and even will caramelize like sugar. I make my own sour dough 🍞 and want to try it in some recipes.🎉
Yes, I would like to know more about Monk fruit. I have been using it for several months with no adverse reactions. It is helping me lose excess weight. I am 81 years old.
This channel is so underrated. I could listen to you for hours. Thank you for sharing your knowledge.
Thank you for the kind words. I'm hoping to shed more light on the topics that are just not discussed at a typical doctor's visit and help more people (and myself) to sift through all the noise out there
@@LeonidKimMDgreat topics. I've been overspending way too much on date syrup for making my own ice cream/chocolate and to replace maple syrup, honey and any other kitchen sugar. I'm excited to try allulose and monk fruit instead as I was spending $60+ on dates right now and I'm mainly worried about glycemic index. I had a grandfather with type 2 diabetes and an uncle with type 1.
good call, the concentration of sugar in dates or syrup is still problematic for many people
This is such wonderful news. Thank you for this information, Dr. Kim. For anyone wondering, Allulose is only 70% as sweet as regular refined sugar, so it's not a 1:1 ratio, but that's an easy fix. If you have a recipe which calls for one cup of sugar, then instead simply use one plus one third cup of Allulose. If you need a tablespoon of regular sugar, instead just use one tablespoon plus one teaspoon of Allulose. (3 teaspoons = 1 tablespoon) Whatever the recipe calls for in sugar, just add that amount of Allulose plus one third that amount. Easy as sugar free pie.
On a side note, I've been using a Monkfruit Allulose blend. The bulk of the blend is Allulose, even those most brand will market it as Monkfruit, but once you read the ingredients, you'll see Allulose is listed first, which means it contains mostly Allulose. The upside of blending it will Monkfruit is that Monkfruit is much sweeter than sugar, so most of the Allulose Monkfruit blends sold are blended so a cup of the blend is equal to one cup of regular refined sugar. In other words, it makes it a 1:1 substitution, so no math involved. If the recipe calls for a cup of sugar, then you can simply use a cup of the Monkfruit Allulose blend, and it will be equally as sweet as sugar. The downside is it costs a bit more per ounce or per pound than pure Allulose. However, the fact that it's a 1:1 ratios, rather than a 1:1.33 ratio, probably brings the cost a bit closer to what you'd spend using pure Allulose. In any case, the convenience to me is worth a little extra cost, but that's for each to decide for themselves.
My experience is that it's like 10% as sweet as sugar.
Or just have your food taste slightly less sweet. I find normal sweetness these days to be way over the top.
Thank you for sharing the ratio of Allulose not being 1:1.
Tried two teaspoons of allulose in my coffee and within a couple of hours had uncontrollable bowel movement six times. I didn’t give up. Took two tablespoons of ground chia and flax seeds to coat and feed my microbiome in the intestine before every meal. Took allulose again, and my gut was fine. Problem solved with my gut much healthier.
Coffee is a diuretic so might be the coffee not thecallulose
They said the same thing about Erythritol regarding "gaining traction or popularity." Erythritol is everywhere in the supermarkets in the Stevia and Monkfruit isle. However, now, they have research regarding Erythritol stating it causes blood clots in mice.
It's based on an incredibly flawed study. Look into it. Half of these so called studies have no business being released until there's further corroborating evidence and are peer reviewed.
Right ! I stop using Erythritol because of that anything that can cause blood clots is dangerous I won't use it .Best thing is just use a very small amount or sugar or just stop using it altogether. I don't know if honey or molasses good for you either. I think artificial sweetener are all bad.
@@Happy-Girl1950my doctor told me to avoid erythritol as has concerns if it affects liver told me better to use a little sugar. So am trying to go without
There is an online dentist (youtube), that says erythritol gum is key in reversing/preventing caries. She has people buy it 😮
@@andycristiana1043maybe you’re confusing it with xylitol
This guys channel is exceptional. I’m glad I found it. He’s awesome.
Pure Monk fruit sweetener is the way to go, IMO. The brand I use is Smart Monk. A little 3oz tub lasts a long time.
Rough on kidneys.
@@sgill4833 ugh hard pass
Great channel. Liked and subscribed. Thanks for the clear and concise info friend!
I can’t thank you enough for this data. This video was recommended by UA-cam. Happy to have become a new subscriber.
Thank you!
Thank you for taking the time to share this information with us, Dr.! It is both helpful and interesting.
Allulose is the newest sweetener in my sugar free arsenal! I stopped sweetening my coffee a few years ago and I haven't sweetened my tea since I was a child so I usually use them in foods. I really enjoy it and appreciate it's properties for things that sugar alcohols just don't work for. My favourite use is in ice cream, no more rock hard vanilla ice cream full of watery ice crystals, just smooth and creamy! Thanks for the additional info about allulose, I hope that Health Canada takes note and it will be available in stores here soon!
Thank you for sharing! Yes, it’s amazing how difficult it is to get it in Canada
@@LeonidKimMD yep, Amazon saves the day again!
Good news overall and yes it would be good to hear latest research on monkfruit thanks.
You will be getting the chemical replicated variant because the cost in trying to process it is very high....probably.
Do you know of any literature that examines the effects of allulose on formation of Advanced Glycemic End-products (AGE)?
Allulose has a much longer residence time in the bloodstream and therefore in peripheral interstitial tissues. In vitro studies show that allulose leads to AGE formation at about double the rate that glucose does when incubated in various serum components like albumin.
In people with diabetes or metabolic dysfunction, I can see how IF allulose leads to improvements in management of A1C and body composition, these positive changes may be worth risking other adverse effects, but what if allulose is also promoting accelerated AGE formation? One would not detect this by standard proxy measurements like blood glucose, because of course the glucose is being replaced by allulose, which is still present as a possible silent promoter of these detrimental tissue changes.
Thank you so much for sharing this information Dr. Leonid Kim! Plus, your explanation skills makes your content very pleasant to listen to :)
thank you!
I have been using 1 tsp allulose and 1 tsp stevia in my Green tea for over a year now. This confirms that I should continue to do so. Thank you for your thorough information.
Yes, I would love to hear more about monk fruit!
Thank you Dr. Kim for this video. I'm type 2 and I use stevia monkfruit and erythritol sweeteners. When i watcked this video I got excited about the ability of allulose to block other carbs from being absorbed in the small intestines. I went on Amazon and ordered a 40 0z. Bag (The highest volume for the lowest price) from a company called "So Nurished" out of Albany New York...
After reading viewer comments and concerns regarding what allulose is made from and any possible adulterants added to it.
I read the ingredient on my package and it says Allulose and nothing else, I thought I made a good purchase untill I saw the words below the barcode... Made in China... I do my best not to eat anything made in China the most enviromentaly polluted country on Earth. I will do a better job of checking the source before purchasing allulose again and will give it a try. Thanks to all the Commenters. ❤️🙏🌎
Good catch. Avoid made in China
Return it to Amazon + tell them WHY - made in China.
Amazon has several pet food companies from China selling pet food + treats on Amazon.
I bought some pet treats, not knowing this + returned them.
I had to call Amazon's 800 number because trying to return treats on line, it said I wasn't able to return.
Making the phone call, I was able to get my money back.
Subbed and Saved. Thank you from a type 2 diabetic working their way to zero meds. This helps guide me on appropriate use of sweeteners. I love allulose as well as monk fruit. It helps to know how it works, safe dosage, side effects to watch out for. With diet control I went from 4 metformin extended to 1 metformin extended. If I can get my aic down a bit more I will be removed from all meds. (I started out with a1c of 12.4)
Thanks for your professional opinion! You mentioned urinary tract infections - does that include or correspond with kidney stones?
Great video Dr. Kim ! Just what I needed!
I bought a keto maple syrup that has Allulose. It is great. makes me feel better, but I'm sure that is also some of the maple antioxidant properties.
I needed this ,very well explained report, thank you. Easy to understand too.
Thank you for this video and all your work in this specialty.❤
Excellent video and channel!!! Answers my questions about the sugar.
I'm ordering allulose, so I'm thanking you for that, as well as your warning about the bladder. I was having like an irritated bladder just last night!
Dr. Kim, could you provide both monk fruit and stevia as a sugar substitute, thanks! Very good analysis! Happy New Year!🎉🎉🎉
Yes, please do a video on monkfruit and monkfruit blends. Thank you very much for this video, Doctor Kim- I learned a lot!
thank you for the kind words! I’ve gotten a lot of requests on monk fruit and it’s on my list of videos to make soon.
Great, well-balanced presentation. Thanks very much for data summary.
Excellent to have your professional opinion; reeealy helpful in my decision to use Allulose. 💕
I appreciate the Dr. Greger style format! Hopefully that sets the bar for health and nutrition comments.
you meand the scientific evidence approach. Greger did not invent that.
@@sustainablelife1st you have no evidence that I claimed he did, but I do have evidence that he popularized evidence based video commentary.
We need more information about sweetners. Thank you for your instruction.
Yes please, I would like to hear your opinion on Monk Fruit and Stevia.
Very helpful video. Those of us who are so addicted to the taste of sweet really need the safe way to use sweetener without hurting our health. Thank you
Thanks for making the point about monkfruit. Its hard to find it without erythritol in a standard grocery store
Thank you. Would like stevia, monk fruit and erithratol info.
Blessings
I noticed Allulose as an ingredient in a sugar free drink I bought. It is used along with Monk Fruit as sugar substitute. Thanks for an informative, well researched information. Hope to check out more of your content soon!
thank you!
Do you happen to remember the name of the drink you bought?
@@winterinbloom it was sugar free canned kombucha from Costco
Bless you, Doc. I sure hope you’re right!
Thank you for the information. I've noticed it actually lowers my blood sugar when I use it but unfortunately, I'm one who cannot tolerate it in large amounts. I thought I was in heaven when I found it for making homemade ice cream low carb because it kept it from getting hard, but I suffered the GI affects after using it. Horrible gas and bloating!
That's me and Erythritol!😖Not fun! Not tried Allulose yet
Could you be lactose intolerant or lactose sensitive? How much of the ice cream did you eat?
I really enjoyed your video on Allulose. I have recently switched to Monkfruit and I would really appreciate an evaluation of Monkfruit as an natural sweetner. Thank you for your time and effort.
Thank you so much for this presentation! Very helpful
Lakanto just released a new product that contains both monk fruit and allulose 😊
Lakanto is best monkfruit brand.
Very well explained, thank you so much.
Looking forward to watch your assessment of monk fruit sweetener. Some family members cannot go without having some chocolate almost every week so I got a chocolate melanger to make sugar free chocolate. I used erythritol in the past with mixed results. I will experiment with pure monk fruit powder and allulose separately to see the response. Well done health oriented video.
Thank you for the kind comments; I'm especially curious about people's experiences when it comes to cooking or baking. Thank you for sharing
Very well done! Thank you. I saw it as the first ingredient in Liquid IV an electrolyte powder I take. This was really helpful.
I had to listen to this video, my son started using allulose and is seeing some good things happening, like he wakes up and has energy and has a good night's sleep
Would you please review the clinical safety of Pentose in Bocha Sweet? Thank you.
I would like your review on monk fruit, so far I haven’t found a sweetener I can tolerate. Thank you
I have been using an Allouse-munk fruit mix. I haven't had an ill effects. I really like it, perfect amount of sweetness!.
Thank you for this information. Would you please inform us about monkfruit.
What a great video! Very informative - thanks so much!!
thank you for the kind words Sharon
Can you please compare allulose, stevia and monk fruit? Pure ones.I’m not including products like stevia in the raw or any other one with an extra ingredient
Yea, please do cover Monkfruit. I love Choc Zero products that are sweetened with Monkfruit only.
Than you Dr. Very well delivered great information.
Just happened upon your video. Will be subscribing. Very interesting and useful information. I got diagnosed with type 2 diabetes several months ago. I wasn’t particularly overweight, only by 10 pounds. Unfortunately, diabetes is in my family, so for me, doctor said it was genetic. That most likely I had become insulin resistant over many years. You can’t buy allulose here n Canada yet. Health Canada has not approved. I could only buy online through American site, if I so chose, that deliver to Canada. I’ve been using Lankanto monk fruit/erythritol blend. No gastrointestinal issues whatsoever. But I don’t consume everyday. Only in baking. Don’t use sugar n my coffee or tea, never have.
Thanks so much for your explanation.
Every little true bit helps
Recently switched to allulose from stevia in my soda stream syrups I make. Haven't used it in baking at all yet. It's only been a couple of weeks, but I did my research first. This just solidifies my decision. Thank you.
Do you have a video explaining how to make your syrups, or can you share your recipe?
Excellent presentation!
I use Monk Fruit to sweeten my berries and soy milk. It’s really good! My son said he likes Swerve, but I haven’t tried that yet. Happy healthy eating everyone! 💜
Very informative and I love that you use clinical trials in your evidence. I rarely use sweeteners but this is the one I use most. I once experienced the bloating diarrhea issue when I made a keto version of a Shamrock Shake. It got me past that craving, though. Lol. I wonder how much people in those studies were using when they lowered their blood sugar.
I am also interested in the monk fruit studies. 👍
I got upset stomach too. Used just a little shy of 5 teaspoons.
Thanks for your sharing, as a Keto & low-carb diet person, and now sharing experience on YT, I personally love allulose since it's pretty much the sugar substitute for any baking and I have never experienced any issue with it!
That’s amazing! Do you have any other recommendations as far as sweeteners or sugar substitutes?
@@LeonidKimMD I personally also like to use monk fruit sweetener and erythritol. I'm planning to do a video about sugar substitute but it's really a big topic for sure 😂
has allulose knocked you out of ketosis?
@@travv88 no, it will not be digested by our system
@@ketodiana Cool. I might have to give it a go in my coffee. I've heard that stevia can have negative hormonal effects so I'm wanting to move away from it. Monk fruit and allulose seem good candidates.
I just finished listening to Dr Bikman on this, sooo many benefits.
Yes need video on Monk Fruit and where I can buy that in Oxford MS.
Just got my allulose today, excited to try. Drank 5 teaspoons of it, had diharea and nausea. Guess you really have to be careful of dosage. Some people are just less tolerent. Another super strange property is that it taste super sweet if I just put it in my mouth, but much less so if I put it in my drinks. That's the reason why I put 5 teaspoons!
Sorry to hear that! You’re absolutely right, some people don’t process it as well and have to use much lower quantities. Also, I’ve gotten some mixed with other sweeteners, like sugar alcohols, and those are notorious for causing GI upset
Wow, 5 teaspoons of any sweetener is a bad idea. Use it as a sweetener in food or added to a drink like coffee. Your reaction to that dose you took would be expected.
@@PatrickOnDemand a can of soda has 7-10 teaspoons of sucrose. So, 5 tsp isn't much. Allulose is not as sweet as sucrose either, so more is needed for the same effect on tastebuds.
I would love to learn more about Monk Fruit as well. I've watched clips that state that Stevia and other sweeteners damage gut health - have you seen this with Monk Fruit? Thank you for the great videos and information.
Thank you for sharing your knowledge.
Yes, please review Monk Fruit. Thank you.
My first time using allulose I had a very scary reaction in my brain/head. Very frightening. I put 2-3 tablespoons of organic allulose in a pan along with 3 tablespoons of grass fed butter. Heated it and mixed it into a caramel consistency. Separately I roasted some raw macadamia nuts. After they cooled I mixed them into the caramel. It was so good I ate all of it! But a little while later I developed the strangest sensation in my head/brain. It was like you would imagine a hangover to be only a THOUSAND times worse. I was incapacitated. All I could do was crawl into bed. The next morning I was still having the effect, but milder. I had to stay home from work that day. I don't know whether cooking it in the pan like that had something to do with it, or the amount I consumed was the issue. But the effect was so severe I generally avoid allulose even though I have a large bag of it. I have used it a few times in small amounts and had no similar effect. But generally I avoid it completely. The effect was very severe. The fact that I had such a severe reaction tells me it is probably not safe for long term use. I'm kind of glad that was my first experience instead of using it in small amounts over a long period of time. Considering the severe effect it had I can't imagine it's safe.
that alone concerns me in using it until more in depth long term studies are done.
Thanks for sharing this experience!
I know it's probably not something you'd like to try again, but if you did repeat the exact thing, preferably without the nuts just to eliminate some variables, that would be very valuable experiment appreciated by many people!
Probably you had a big dose of it and as allulose blocks carbohydrates from being absorbed you got very low glycemia until it got excreted from your body. Just a thought.
That's SCARY! No thanks now!
Would you recommend Boca sweet?
THANK YOU AND YOU PRESENTED THAT PERFECT I JUST BOUGHT THIS SWEETENER and wondered is there a catch cus I like it 😊 I drink with my tea, iv been diagnosed with pcos and really watch my diet and glad to add this to my diet regime ❤
XYLITOL actually stops giving diarrhea if they start small and increase it
Its grest for teeth
I use monk fruit all the time and would like you to talk more about it. Thanks
Good video doc!!!!
Thank you for this information. I have been curious about how safe allulose is because it seems to check all the boxes for me. Its natural and actually tastes like sugar with out the odd aftertaste that most sugar substitutes have. And it does not raise my blood glucose which is extremely important to me because I am type 2 diabetic and I control my bg entirely with my diet and time restricted eating.
Yes! I agree completely. It seems to good to be true. For most of my patients, it's either the taste or the gastrointestinal side effects that make Allulose less than ideal
I get terrible digestive issues, including diarrhea. I only had a small amount of allulose.
Thank you very much for this very interesting and informative video.
Great video Dr. thank you
Currently, Oct 2023, there appears to be a shortage of Stevia and therefore I am looking for an alternative sweetener. Thanks for the info on Allulose.
I tried Allulose before and developed headaches and fatigue. It went away when I stopped using it. I wish I could use it. It tasted so much better.
oh that’s interesting, thanks for sharing!
Was that the sugar withdrawal symptoms though?
Thanks for the video I didn't know anything about it.
Thanks! +1 vote for other natural sweeteners: stevia, monk fruit or any other healthy alternatives.
Thank you very much for clarifying the use of allulose.
My brother had told me about it and I am finally trying it because stevia is just too sweet for my taste.
I like allulose because it reminds me more of the taste of sugar but I will probably try monk fruit at some point too. 8:44
I hear that a combination of monk fruit and allulose is is good.
I’ve tried the golden MF/A combination from Micro Ingredients.
It’s pretty good.
I wonder if this sweetener has any adverse results for someone w/Stage 3 Kidney Disease. I'm pre-diabetic & have an autoimmune disorder, as well as high cholesterol & triglycerides. I bought MonkFruit Sweetener this week, but not Allulose. I also wonder if these sweeteners have the same risk of tooth decay as sugar. I like that it could help reduce my A1C. Thanks Doc...Very informative!
This is the first time I’ve heard of this sweetner. Can’t wait to try it.😊
Note that allulose is man made and often made from corn so make sure what you buy is labeled non-GMO! Also note that I could not find organic allulose. So multiple reasons allulose is probably not as healthy as organic monk fruit extract, which is what I will stick with. Too bad these things weren't talked about in Dr. Kim's video.
That’s what I read! That put me off, so I’m not trying allulsoe for the same reason(corn).I like pure stevia.I have used monk fruit once, but maybe I didn’t get the right one because it wasn’t sweet enough for me.I needed a lot
Try organic only, same with xylitol,
ALWAYS ORGANIC
Thank you so much for your work
I'M very cautious in all the sweetners as GRAS UNTIL it has been on rhe market longer and we actually see what develops over time.
I am wanting to use liquid allulose in a recipe that calls for 1 1/2 cup granulated sugar . I want to use my allulose instead . What is the conversion amount. Thank you
With anything new, start with small doses. I use allulose as a sweetener in my tea. I throw in a couple of cloves and it’s delicious and satisfying. I haven’t experienced any GI issues but I haven’t tried it in baked goods or ice cream yet.
can you tell us the truths about pure sucralose ? we get the pure sucralose and mix it with water and use it in drinks and some foods. we have been doing this for years with out any problems but when looking it up I get mixed reviews .
I made some keto brownies using allulose. Never again!
It gave me the worst bloating and bowel problems!
I thought it was a fluke so I decided to try again a few days later and the negative result was the same.
I was in the bathroom half the night.
Good video. I came here because Sweet Baby Ray's BBQ sauce, No Sugar Added, version uses allulose. And, I wanted to check if it was okay.
Asalamalaikum Dr kim thank you for this ❤️ God bless you brother very informational and i like the study for fasting in Ramadhan. From a.lebanese brother thank you(shukran) Asalamalaikum
Canada would really love some Allulose.
very helpful! thank you :)
I'd love to hear your thoughts on Monk Fruit.
Helpful, I still feel if I have to question it, best to stay away from it.
I just heard about bochasweet from Japanese pumpkins. Got anything on that?
The other little known sugar, I'm curious about, study wise is Bocha Sweet. It reminds me, taste and baking wise, a lot like Allulose.
Bocha Sweet doesn't carmelize unfortunately. I wish it did.
Yes, please do monk fruit. Can you please also add information about yeast infection and cancer. Does allulose and monk fruit feed cancer like sugar?
I may try adding a little to baking to assist reducing the glucose spike.