With so many new sugar substitutes on the market, it can be difficult to differentiate the types and learn which option may be the best for you and your dietary needs. Many questions from consumers are rising in regard to sugar substitutes with a question in particular being, “is allulose low FODMAP?”. Allulose is a relatively new sweetener on the market that is not only low in calories but may have potential health benefits.
In this article, we will explore what makes Allulose an unique sweetener and the role of it when following the low FODMAP diet.
What is Allulose?
Allulose is a type of carbohydrate that is naturally present in small amounts in foods such as wheat, raisins, dried figs, molasses, maple syrup, and brown sugar. Allulose is estimated to be 70 percent as sweet as sucrose otherwise known as table sugar. Allulose is relatively low in calories being that Allulose provides 0.4 calories per gram which is why Allulose is often utilized as a sugar substitute given its lower calorie content as compared to table sugar [1].
For example, regular table sugar has 4 calories per gram of sugar. If you were to consume 15 grams of table sugar which is equivalent to 1 tablespoon of sugar it would be 60 calories. If you were to substitute regular table sugar with 1 tablespoon of Allulose then the calorie content for that serving would be much lower at 6 calories in total.
Is Allulose Fermentable?
Allulose is a type of carbohydrate that is not fermented in the intestines, not leading to uncomfortable instances of gas, bloating, which may make this sugar substitute a suitable option for individuals following the low FODMAP diet who are looking to reduce and eliminate fermentable carbohydrates.
The FDA has estimated that 70% of Allulose is absorbed in the small intestine where it then passes into the bloodstream and is excreted intact in the urine without metabolism by the body [1]. The other 30% of Allulose remaining that was not absorbed by the small intestine is sent to the large intestine where it is again not fermented and is excreted intact through bowel movements. The FDA has concluded that once ingested, Allulose is absorbed within 1 hour and and 70% of Allulose that was ingested is cleared by the body either through urine or a bowel movement within 48 hours [1].
Additional Benefits of Allulose
As you can see, Allulose is a carbohydrate that is low in calories and can be suitable for individuals following a low FODMAP diet given that Allulose is not fermented by the intestines. Allulose can provide several additional benefits according to the FDA and Cleveland Clinic including:
- Allulose does not promote an increase in glucose response making this another product that could be suitable for individuals with diabetes [2].
- Allulose does not promote an increase in insulin levels which is another contributing factor for individuals with diabetes [2].
- Studies show that Allulose does not promote an increased risk of dental caries [1].
- Allulose is similar in taste to sugar and can be utilized as a replacement in many recipes calling for regular table sugar [2].
Allulose FODMAP Testing
If you are looking to experiment with Allulose in your diet, then there are a few companies in particular that are on the market. If possible, it is best to find companies that have third party testing to ensure a low FODMAP certification on the product. One such third party company that you may see is from a third party company called FODMAP Friendly which will have this symbol below identified on products tested and certified to be low in FODMAP.
FAQ:
Is Allulose Low FODMAP?
Yes, Allulose is tested to be low FODMAP by Monash University as well as third party verified companies such as FODMAP Friendly. Allulose is low FODMAP given that Allulose is a carbohydrate that is not fermented or digested poorly in the small and large intestines.
Is Allulose Low Glycemic?
Yes, Allulose is low glycemic and the FDA reports that Allulose provides little to no effect on blood glucose and insulin response in the body which could make this a suitable option for individuals with diabetes.
Is Allulose IBS Friendly?
Yes, Allulose may be an IBS friendly choice given that Allulose is not fermented by the intestines and many individuals with IBS follow a low FODMAP diet for symptom management and symptom relief. Of course, it is always best to test your individual tolerance of any product as every individual may react differently.
Is there a substitute for Allulose?
Yes, there is a substitute for Allulose which could be Stevia. Allulose is a type of carbohydrate that is known as a non-nutritive sweetener which essentially means it is a type of sweetener that is low in calories and does not impact blood glucose levels. An additional substitute that is low in FODMAP and provides very little calories would be Stevia. It is important to note that Allulose is 70% as sweet as table sugar whereas Stevia is 200x sweeter than table sugar which means that if using either in a recipe the sweetness level should be taken into consideration and it may mean using less of a product such as Stevia given that Stevia is much sweeter tasting than Allulose.
Is Allulose syrup Low FODMAP?
Yes, Allulose syrup is low FODMAP and can be utilized in recipes as a sugar substitute. A company that tests different brands of Allulose is known as FODMAP Friendly and provides third party certification on products to be tested for low FODMAP content.
Can I substitute monk fruit for Allulose?
Monk fruit has not been officially certified and tested by Monash University to be low FODMAP. However, individuals can of course test their individual tolerance of different sweeteners after the Elimination phase of the low FODMAP diet. It is important to note that monk fruit is estimated to be 150-200x sweeter than regular table sugar and Allulose is estimated to be 70% as sweet as table sugar. Ratios may need to be adjusted according to preferred sweetness level.
Conclusions
Allulose is a carbohydrate that is not fermented by the intestines and is 70% as sweet as table sugar while also being low in total calories making this sugar substitute a great option for individuals to experiment with when following the low FODMAP diet. Of course, it is always best to test your individual tolerance of a product in varying serving sizes to best understand the types of sweeteners and amounts that serves your body and does not contribute to bothersome GI symptoms.
If you are looking for additional information regarding what other sweeteners may be utilized on the low FODMAP diet and how to navigate IBS related symptoms then please consider setting an evaluation with a Registered Dietitian from Health Loft for an individualized and evidenced based approach that best meets your goals and lifestyle.
Resources and Literature:
- Guidance for Industry: The Declaration of Allulose and Calories from Allulose on Nutrition and Supplement Facts Labels. (2020, October 16). FDA. Retrieved August 24, 2024, from https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-declaration-allulose-and-calories-allulose-nutrition-and-supplement-facts-labels
Allulose: What It Is, Benefits and Risks. (2022, August 26). Cleveland Clinic Health Essentials. Retrieved August 24, 2024, from https://health.clevelandclinic.org/what-is-allulose
