Allulose: Healthiest Sugar in the World
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- Опубликовано: 22 май 2024
- Fructose and Metabolic Syndrome
Cell Metabolism: pubmed.ncbi.nlm.nih.gov/32502...
Fructose, intracellular pathway
J. Biol Chem: pubmed.ncbi.nlm.nih.gov/23035...
Allulose RCT, glucose and insulin
Jour. Func Foods: www.sciencedirect.com/science...
On GLP-1
Nature Comm: www.nature.com/articles/s4146...
Nature Letters: www.nature.com/articles/s4158...
Cell Metabolism: pubmed.ncbi.nlm.nih.gov/30943...
0:00 - Intro. Could a Sugar be a Healthy?
0:46 - Roadmap of this video. 3 chapters.
1:20 - Chapter 1. Fructose
5:19 - Chapter 2. Allulose
9:05 - Chapter 3. Allulose and the obesity epidemic
12:33 - Conclusion and Call to Action
#RxMetabolism University!
I hope you’re all appreciating the improvement in my channels’ production quality. My earlier videos were all recorded on an iPhone, with minimal editing, and I have since transitioned to 4K filming on a Sony alpha 6700 camera, coupled with crisp audio on Rode microphones and topped off with outsourced professional video editing.
These improvements in your educational experience would not be possible without the extremely generous support of RxSugar (rxsugar.com, discount code NICK20), and company CEO Steve Hanley. I am NOT paid to explicitly promote their product, NOR given profits on sales, NOR otherwise incentivized to try to exploit you for my own gain. No, this is a different!
My friend Steve, and by extension his company, are devoted to promoting population metabolic health, as a mission I share! To that end, WE feel compelled to provide free education on metabolic health you all of you via RUclips. I do my part by generating video content, but I require support, especially as a busy PhD and MD trainee. (I’m not a career influencer). To amplify the message and enhance the lessons, Steve and RxSugar are supporting video editing fees.
Perhaps this will build brand trust and in that way work into the business model? Or maybe not. But I share this with you in the spirit of openness and transparency. And if you can believe me, I feel the strength of our movement comes from the fact that all of us, from me to Steve to you, are bonded by a deep desire and passion to Make Metabolic Health Mainstream! 
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The level of detail on the chemistry side = immediate subscribe
Welcome to the nerdthusiastic corner of YouTubE!
@@nicknorwitzPhD😢
I really like how he brakes down the science. He’s good at taking to us dummies. lol
@@dannybeach8452 Be virtue of being here and listening, I refute the hypothesis that you're a dummy... p
Same. From Thomas Delaur ❤
I’ve been using Allulose for over 2 years now and I have no side effects from it. I lost 150lbs by going low carb. That was 6 years ago. I switched over to Allulose after having severe side effects from Stevia. Stevia is a vasodilator and a diuretic. It landed me in the ER 3x’s in the summer of 2022. Stevia would constantly make me urinate, and I had strange cardiovascular symptoms because of it - BP would go up high, go down low, irregular heartbeats, etc…
@@JohnS-er7jh Stevia taste is concentration dependent, or so I've heard.
I’d never heard of the adverse side effects you described from allulose. Thanks for sharing
Plants are trying to kill us, and Stevia is from a plant our good doctor Anthony Chaffee 2:22 would say and probably many others.
Hmmmmmm! Hate Stevia.
Thank you for sharing your story. I had no idea about Stevia's possible negative effects.
I'm still a little wary. Given the sheer QUANTITY of sugar Americans have been trained to eat, just substituting enormous quantities of allulose may reveal adverse consequences that the research hasn't demonstrated
Agree. It may be like the efforts to replace gasoline engines with battery electric vehicles. The manufacturer of and operation of each still requires dirty generation of electricity and may not end up being the solution. Likely the real solution hasn’t been invented yet.
@@universalassociates6857The real solution was being practiced 200 years ago before we decided to abandon those ways and eat the mass produced, chemicalized stuff pawned off as food.
Don't sweat it, 4.5 x the price of Sugar, you won't be getting it unknowingly.
@TomSmith-cv8hk it's not available for sale in Australia (or many other parts of the world) so it's even more expensive here cuz of of postage costs too.
I know what would happen if I ate as many grams of Allulose as I used to of sugar as a kid... someone would need to stock up on toiler paper like a COVID hoarder...
Much of the data on allulose developed in Japan. They have been using it as a sweetener of choice for over 20 years.
Oh wow this is excellent info thank you
Japan again!
An how is Japan doing relative to the United States...
Methinks that was Stevia.
Japan eats fruit not fake sugars
Nick, you are awesome! I learned about allulose a year ago through Peter Attia’s podcast who barely addressed its benefits. Have been using it since then and find it the best replacement for refined sugar, especially when baking. As a nutritionist, I will forward your video to all my clients and friends and family. It would be helpful if you could simply explain the components of table sugar vs fructose in the beginning of this video for those viewers who are beginning their keto/low carb journey and adapting a new lifestyle from the SAD. And thank you so much for your bravery and courage by bringing controversial research and info to the uninformed because mainstream medicine thinks we are all idiots when we do not adhere to a low fat plant based diet only!
Thanks! Love this... although hopefully this isn't too "controversial." Table sugar = sucrose = disaccharide of glucose and fructose.
Any research that promotes a low carb lifestyle which includes saturated fats and alternative low glycemic sugars can be considered “controversial.” That has been my experience. 😢
Do you think we could theoretically make chocolade bars with thi stuff so that the candy itself doesn thave nearly as much calories?
@@oranges557 I don't see why not, but allulose is only 70% as sweet as sucrose, so you'd need more of it.
Dr Nick, I have watched several of your videos and want to thank you for presenting the facts. Too many people present their opinions and push sponsored products. You are a gem!
Thanks! Making my Sunday!
I've been low carb for years, despise sugar, and use allulose. I still learned something. Love your videos. Thank you!!
I didn't get on with allulose, I use monkfruit with erythritol on the rare occasion I use any.
What do u use it with mate?
@@connorgray2896 I use it for baking
@@connorgray2896 almost anything that requires table sugar as a sweetener.
I also have been low-carb for years, and do not miss anything sweet at all. Sugar and a carby meal or snack are in my rear-view mirror and I don’t miss them at all
Thank you for the clear, honest, balanced view of the science of allulose. I have been ignoring allulose and products that highlight its inclusion because it seemed like just another "sugar substitute"; big in the moment but possibly joining the "bad" sweeteners in the future. Thanks again for offering us ways to be well informed with facts!
You're welcome! That's what I'm here for!
You took the words right out of my mouth!
@@jamesedwards2687 Like the Twizzlers?
One of the "sweet" properties of allulose is as an emulsifier, mouth feel enhancer. When making ice cream the traditional way as in churning ice cold milk. Allulose is as good or better than sucrose in generating smooth lovely mouth feel product. If there is a step in your recipe requiring heat, be careful it browns at very low temperatures.
Allulose is not an emulsifier. Allulose, like regular sugar, is hygroscopic (loves/absorbs water.) And, like regular sugar, will help limit the size of ice crystals that form in cold things like ice cream. While allulose is slightly more hygroscopic than regular sugar, the true issue usually boils down to people using more allulose in their homemade foods to make up for how it is 60-70% as sweet as regular sugar. This means there is actually more sugar in the ice cream than if you were to use regular sugar so it can have a larger effect on limiting ice crystal size.
Personally, I love allulose, but I like to combine it with stevia extract so that my mix is double the sweetness of regular sugar so I use less allulose. Again, I love allulose, but I think many of the issues people have with allulose is completely switching over to allulose and causing gut issues because of the sudden switch combined with needing more allulose to make up for it being less sweet. Much like any rapid diet switch which you don't have the gut flora population to deal with the change in diet.
@@littlepotato2741 All great points here. I made the switch over to allulose gradually (mixing with stevia) and tolerance is high now that even large doses cause NO GI issues.
For making ice cream, I use half allulose and half Boca Sweet, which is made from a type of squash. The Boca Sweet will keep the frozen ice cream from becoming too rock hard.
Good points. I make kick butt Cherry Garcia Ice cream with allulose. Once had buffalo cream for it and OMG... so good!
@nicknorwitzPhD Will you share your recipe please?
I've been doing this for a while. I have family members who want something sweet a lot. In fact my entre extended family all seem to be sugar addicts. While I'm carnivore they are not as strict. To help prevent them from eating the bad stuff, I make them sweets with Allulose. It's very difficult to get them to give up carbs and sweets and stick to a proper diet so I make sure they get something healthy as often as I can.
there are certainly alot more information about with recipes that can cover keto to almost completely carnivore (we are talking about using allulose here so obviously you cannot be 100% and have allulose) and incorporating allulose in these meals. Keto Upgrade is a good one for sweets cooking for keto while small adjustments to some recipes from Chris Cooking Nashville would be a good option as well.
@@scottw2317 Definitely. I follow both of their channels although I haven't tried anything recently from them. I'm a bit of an amateur chef who likes to try different recipes and invent new ones. Normally, I have to convert them to carnivore, or keto depending on the ingredients.
@@carnivorewhisperer5823 I have had some success with one of the keto upgrade cake bases. It was so much like an actual cake I would've made myself. The only issue people would need to be weary of is if they use Allulose and some people would have mentioned already elsewhere is that allulose 'burns' at a fairly low temperature so don't be surprised if the base comes out darker than what people are used to. I tested the base further by making a multi-layer cake slicing the base in half and it held together fine and further tested by soaking the cut portions in coffee like some normal cakes and again a good result. Being carnivore most of the time I don't make this often though.... for special events.
I've been using allulose for about 3 months without adverse effects. I stopped taking Metformin because of nausea and gut issues and have found allulose is more effective in lowering blood sugar in my case. It helped reverse my type 2 diabetes although the bulk of that likely came from switching to keto and leveling up my fitness training.
If you do keto where do you use the allulose?
@oranges557 - I add a teaspoon of allulose in my coffee. It's taken a bit of getting used to because I haven't had sweetened coffee for decades. It just seemed a simple way of utilizing allulose.
Great video! I'm glad to see your channel is growing and seeing this video blow up in particular warms my heart. Keep at it!
I will! That's a promise!
I can tell this is a revamp of a video you did some months back, except this time you made it “RUclips slick” in all the right ways, IMHO. Very nice friend!
Haha... ya I'm leveling up ;)
I'm a 30+ year type 2 diabetic. I use Alluose in some ways and Splenda in others. I have DEFINITELY seen a lowering of my blood sugar (i wear a continuous blood glucose monitor) by eating Alluose. So much so I have to adjust my insulin dosages. Im sold. 😊
Hey Nick! I found your profile two days ago and been watching your videos. Thanks so much for sharing the informaiton. You have been a blessing!
You're very very welcome!
Hey Nick! Those video covers are awesome! Any tips on tools you used to create them? Congratulations on your channel!
Thanks! I recently learned DaVinci resolve, which is great. But most of my editing it outsourced to Fiverr. For the Thumbs, the guy doing my Thumbs, Andrew D, just emailed me one day and offered his help. Very nice! I got lucky!
Very interesting! Thanks, Thomas Delauer, for linking to this video!
You've got a new subcribe from me!
WOO HOO! Thanks Thomas!
Great vid as always. I’d like to see you talk to Paul Saladino about fructose and more, I think it would be a very ‘fruitful’ conversation.
That would be great. Paul is a very level headed individual and I think it would be a great discussion. Let's debate!
Not sure we'd vibe that well... Although I've found him good for a giggle recently... gotta make sure I don't get white light damage at night when I go for my midnight snack and Watermelon Juice Viagra 🤣
@@nicknorwitzPhD lol he is an open minded guy, it might go well and would defo grow your reach! At the very least he is respectful and I can tell that matters to you (as it should).
@@nicknorwitzPhD Paul just released his blood work results and it looks great. Maybe its the watermellon?
@@connorgray2896 Ya. I'll say I did read his book and connected with him in a positive way, way back when. I'm always open to converse with people. Well, almost always... no thanks to Nick Heibert or Kevin Bass but that's because I don't hate myself
What is interesting about the difference between a dietary signal of GLP-1 secretion (allulose) and constitutive inhibition of GLP-1 breakdown (semaglutide) is that one can be switched on and off. For a process that was evolutionarily conserved to be present for a few minutes at the start of a meal - this is a relevant distinction.
Thank you, Nick. I appreciate the effort you go to to help educate the public. I learn from you all the time.
Do you think there is any value in making clear a distinction between the genetically-ingrained attraction to sweet, the fact of habituation to seeking sweet as a mood-modifier and the option of an informed individual to be aware of how their physiology works, their habits and to mindfully choose how much, if at all, to utilize sweet?
I may be speaking only from my lens of experience and bias, but I perceived you to be expressing a sentiment akin to “we’ll never give up sweet, so we might as well engineer what people eat to give them sweet while lessening the harm (and maybe adding something beneficial) from the sweet”.
To my listening, that sentiment seems very practical, but might be taken as a reason not to encourage people to ask themselves why they use sweet.
I am suggesting that “choices” and habits and socialization around foods, including sweet, (I.e., the reasons we do things) are not mindfully understood by many people. I am thinking that, in order for public health improvement which may be possible with allulose to be established / accomplished / maximized, people must be aware of when, how, and why they are using sweet.
someone already wrote a book about it- we have 7 ( I think ) receptors in a brain which lit's up from sugar, fat,etc etc...
This is exactly the kind of content that your channel does best. Great blend of science and practical application.
I’ve been enjoying Rx Sugar Swealthy Snax for about a month now. The flavor profile may not be as good as high quality, regular sugar alternatives, but they’re certainly acceptable given the health benefits.
For me, the difficulty in avoiding sugars is primarily due to my love of fruits. Never met an apple, orange, nectarine, mango, or grapefruit that I didn’t like, and don’t get me started on melons, etc. too. I can make some keto ice cream if I need to, but I’ve not figured a way to enjoy a keto peach. 😎
I was always a cantaloupe guy ;)... and as a kid a good mango Lassi... I mean come on!
I was introduced to allulose at my local keto cafe run by diabetic owners. I actually liked it when i was keto, it was a really good alternative to sugar, which i relied on because i couldn't stomach stevia. Oh the good ol days of keto, great memories.
Hi Nicholas, your videos are great, I enjoy them! I have a question. It's often been said that fructose is damaging in a so and so way when it gets into the cell, but what if before it can do such a thing and cause any damage, it's converted to glucose effectively?
I found 2 studies called "Fructose co‐ingestion to increase carbohydrate availability in athletes" (J Physiol. 2019) and "The Small Intestine Converts Dietary Fructose into Glucose and Organic Acids" (Cell Metab. 2018).
In the first study, it says "fructose can be converted within the intestine and the liver into glucose and lactate (Lac). This can be used as an additional fuel source during exercise and also as a substrate for (liver) glycogen repletion during post‐exercise recovery."
In the second study, "Here we use isotope tracing and mass spectrometry to track the fate of glucose and fructose carbons in vivo, finding that dietary fructose is cleared by the small intestine. Clearance requires the fructose-phosphorylating enzyme ketohexokinase. Low doses of fructose are ~90% cleared by the intestine, with only trace fructose but extensive fructose-derived glucose, lactate, and glycerate found in the portal blood. High doses of fructose (≥1 g/kg) overwhelm intestinal fructose absorption and clearance, resulting in fructose reaching both the liver and colonic microbiota."
So in the scenario where one consumes
Thanks a lot for those citations. It certainly helps to explain the more complex metabolic relationship with fructose from dietary sources in humans than can be extrapolated from mouse models or just straight feeding someone a large bolus of pure fructose. It may also explain why the longest lived people in the world can still eat fructose containing foods like fruit without the same kind of deleterious effect as one would have in pure isolated high fructose experimentation, and would explain my own dietary changes unique to me and outcomes, going from obese to slim and super fit, despite still eating fruit and some honey (all in moderation)
New subscriber here! Your videos are fantastic! I’m wondering what you think of monk fruit sweetener. It’s one of the few sugar alternatives that doesn’t hurt my stomach, but it *sounds* like it’d be high in fructose.
Great flyover of the evils of fructose! Appreciate your concise discussion to keep the video short, impactful, but include useful information ! The uric acid generated can also predispose to gout and kidney stones for some. For those that want more about fructose, Robert Lustig has some fantastic lectures on fructose and how it acts similarly to alcohol in destroying health.
Have recently switched all alcohol sugars I was using to offset the real thing due to being pre-diabetic with allulose and so far at least I have experienced no unpleasant side effects and my A1c is dropping (with the addition also of Akkermansia) to a healthy level of 5.2. Just made these changes a couple months ago but hoping it will continue to drop under 5.0 as a goal. The day my A1c drops under 5.0 is the day I can begin relaxing on my hyper low carb focus and get back to enjoying the occasional fresh baked and fancy sourdough rolls served up at my favorite restaurants. I miss those so much.
Speaking of ice cream. The new Ninja creami can be used to make great keto ice cream with any artificial sweetener without loss of exceptional mouth feel. I usually make a high protein , no sugar version using herbs like basil rosemary or lavender. The end product is equivalent to the most expensive sugar product, and humours keto/ vegan/ all comers.
Awesome! I'd ad allulose isn't artificial, but a rare natural sugar. What's your fav flavor? Lavender sounds amazing.
I remember fructose being sold as a safe sweetener because it has a very low glycemic index. It turns out, as Dr. Norwitz points out, that it does a number of things far worse than straight glucose, particularly with respect to insulin sensitivity.
So I'm still a little wary of allulose, although i have started using it. So far, all the indications are good, but it's still pretty new to the market.
My favorite brand is Now Organic Allulose and I was told by a Now representative that they will be coming out with an Allulose/Monk Fruit blend.
I love my allulose products from RX sugar.
I get mine from Thrive Market, but I'm sure there are other places as well.
:)
That was very informative. Thank You.
you're welcome :)
Dr.Boz just posted a video saying she felt awful the next day after eating that Rx candybar. But I used to use allulose in my coffee and had zero side effects. In fact, I think allulose is the very best tasting sweetener. It's just expensive.
I've emailed her about her video. I didn't think it was her best... there was a suggestion that the Swealthy Snax bar increased her blood pressure and caused interstitial edema. But it was a singular episode without replications and she didn't even bother to measure her blood pressure before insinuating a snack bar she ate the prior day promoted hypertension... seems "odd"
@@nicknorwitzPhD
Are you getting paid by RX?
@@EurithraPDaley See here: x.com/nicknorwitz/status/1782016117751373908
Allulose in bulk is not that expensive... on Amazon 3 lbs for $25
@@jalvo2004 For an apples to apples comparison, you have to double that to compare to other sweeteners.
Great video. I started seeing Allulose popping up a few years ago and just assumed it to be another sugar substitute. There is nothing wrong with that, in and of itself, but the fact that it could be more than just a zero calorie sweetener is very interesting. For the most part, I don't eat a lot of sweets, but it would be nice to have something like this to lean on when I do get a sweet tooth.
Great response!
Love this channel and I know it will be gigantic some day
😍🤩😍🤩
@@nicknorwitzPhD mark my dang words :)
Excellent video Nick! I am going to make the time to make treats with Allulose I want to help people around me to displace Sugar. The taste of Rx Sugar sticks are very similar to Sugar. I am most surprised that after eating Rx Sugar there is zero cravings later. Sugar and erythritol definitely increase my cravings after I eat them. Stevia seems neutral on cravings. I want to see an electrolyte drink like LMNT that uses allulose as it's sweetener. That might be a very helpful tool.
Love hearing this! Hopefully more partnerships to come between RxSugar and other brands
I'm going to give it a try--thanks
Enjoy 😆
Im not a huge sugar consumer, but I love diet soda and sweet tea. I’ve switched from monk fruit/erythritol to Allulose for all of my sweetener needs after the concerns over cardiovascular issues with erythritol.
Did you come across any data on whether it’s safe to give small amounts of allulose to toddlers (as in the occasional treat, such as frozen SF yogurt pops or cottage cheese mock ice cream?) Fantastic video; thank you so much!
Thank you for your attention to framing this as a population health solution, it sounds very promising as a public health initiative we can get behind
Right?! Glad you get it :)
@@nicknorwitzPhD why the "?", was that a typo or did you mean something with it?
@@willcoll8789 It's just emphasis on a rhetorical "?!"
Thanks so much! Such a great presentation of the facts.😊
As always new information, very informative and will try it. Using stevia now and have been hearing it may not be the best. I am curious about the fructose..I do minimal fruit, but will do blueberries and a very occasional apple as my oreo challenge... as I am back and forth on that panic button. Is there any "safe" amount of fructose? Is it like the oatmeal? If you are healthy and have the machine to run it, it is fine? I can't imagine no fruit. But they again I am a LMHR and life is full of all this crazy. I feel 30, so I'm trying to rest in that...until my heart gives way. lolol
Great video! Subscribed!
Welcome!!!
Great video Nick. Been carnivore for over 2 years to reverse UC and its been a game changer.
Could you please do a video about the amino acid glycine as a carnivore sweetener
Yes yes yes please! Very hopeful that someone will give glycine some attention soon in this regard. I’ve been using it in my coffee with no problems, but I don’t think you can bake with it.
Happy to hear you're doing well! I've Gly-Seen your comment and will consider :)
@@nicknorwitzPhD😂 Actually I make up a mix of Glycine and Taurine in a container at a 4:1 ratio (4 of glycine and 1 of Taurine) and I supplement with it and / or use it as a sweetener. I think it tastes better than straight glycine. Straight glycine is okay but in my experience the subtle flavour of the Taurine reduces the slight after taste I experience with just glycine.
I worry when people say “this is healthier than that” because it usually just involves a single metric, like blood sugar or cholesterol, as if all of human health is boiled down to those two factors
True... trying to simplify for a message. Depends how you define "health." Including social factors, I could even argue ice cream is "healthy," if it's healthy to build the memory of having a cone with you kid on a hot summer day.
Have been trying for over 20 years to make my husband stop with the amount of sugar he uses in his coffee. Am getting allulose and really hope this can be of help. Thank you kindly for the information.
It's a shame allulose is not yet approved in the EU.
It’s not illegal and for sale on eBay, it works,I mix it with yogurt and a few raspberries and I’m never hungry anymore, lost a kilogram this week just by replacing the erythrotol for allulose
you can import it yourself through platforms such as iherb. i have done so myself earlier this week and it worked flawlessly.
sure it costs 3-4x as much this way as you would like to see, but still, as least we can get it.
BOO!
It's easy to buy it online in the EU: iHerb, Zumub, etc
I live on usa and I buy allulose in the grocery store.
When I first heard of left-handed sugar in the 70s/80s? I was looking fwd to eating cakes without the weight gaining problem. Hopefully it’s finally here? Thx Nick for your fascinating viewpoint.
you're very welcome :)
Allulose is a great choice. It does have some significant GI upset for some of us. How about a video comparing Allulose to Erythritol ? Thanks for all you do.
I experimented using a teaspoon of allulose in coffee with mct oil and/or cream and I also tried a little in salad dressings. My experience was that allulose seems to inhibit emulsion so I stopped using it and went back to using glycine. But maybe the particular allulose I was using was the "problem"....if indeed there is any problem! I remain open minded and very much appreciate the great info here!
Thank you Nick. Myself carnivore but always concerned about grandkids. Looks like allulose be a good replacement for fructose. Will try it.
Now I'm imagining baking for my grandkids in 40+ years... awe... looking forward to it!
Just a question: My reading has led me to believe that fructose embedded in its native matrix of fiber in fruit and vegetables is fine. Natural whole foods do not cause the metabolic problems of isolated manufactured fructose. How else can you reconcile the success of the Mediterranean and other Blue Zone diets, which are all very plant-centric, and include very sweet fruits like bananas, grapes, and pomegranates? When you eliminate or drastically reduce natural fructose - you also drastically reduce palatable vegetables and fruit. Peppers, carrots, peas, tomatoes, and beets, which all have demonstrated health benefits, are all naturally high in fructose. I would be very interested in hearing your take on natural vs. isolated fructose.
I am on high carb starch diet but I follow you because I love your work
Awesome! Thank you! 🙏🏻
Great vid!
TYVM :)
Hi Nick, I'm one of the 100 participants in the LMHR study. I've been about 99% carnivore for nearly 4 years. In the last year I started adding a piece of fruit a day, and about 1 T raw honey to very small bowls of cream cheese, yogurt or heavy cream. After watching you talk about your concerns regarding fructose consumption, I decided to try replacing honey with allulose. First day had about 2 tsp in yogurt. Two hours later had abdominal distress and horrific diarrhea. Am I just in the group of folks who won't be able to tolerate allulose? Or is it a matter of starting out with much less and gradually increasing? Thoughts?
Started with 1/2 tsp next week or two one. That is my limit in coffee. I actually get no taste of sweetness but notice no food desires but NONE. Already Carnivore except coffee and Allulose.
What about the question: should you be eating when not hungry? The application of allulose wasn't stated clearly in this video, nor was the dosage or side effects.
I love allulose but 10-15g in coffee on empty stomach may cause GI issues. I typically get 20-30g/day now and have a much higher tolerance with it in food. After using it I hit my lowest average glucose numbers (CGM) and HbA1c
@@DominicDAgostino if you stopped allulose, how would your sugar be?
@@neomt2 slightly higher average. also slightly higher spikes with meals when stopping allulose.
@@DominicDAgostino and are you on a low carb/keto/carnivore diet?
@@neomt2 yes, in ketosis for about 15yrs now.
Allulose is by far my favorite alternative sweetener! I love that I can make creamy ice cream or caramels. I can’t do that with grainy erythritol with that minty aftertaste. I was sold a long time ago! Tastes like sugar to me. I have to use more in recipes. So if a cake calls for 1 cup allulose I will use 1/3. Works everytime!
what's your best recipe?
So interesting I just bought one of the products and didn't know much about it and your video was so helpful. I got the swealthy sticks thinking it was a drink mix but it is a sweet treat. I hope they come out with a delicious drink mix that has electrolytes in it without synthetic vitamins.
Please elaborate on your concerns... I'm interested...
Nick, I have heard that the combination of fat and sugar (ex: ice cream) may be detrimental to our metabolic health. What’s your take on it?
Not a bad heuristic but a tad oversimplified. But if you want to live by "avoid fat-sugar combos" be my guest. But don't take that to mean sugar alone is metabolically benign. Ask Sour Patch kids... first they're sour... then they inhibit fatty acid oxidation, promote DNL and hepatic steatosis... yada yada... Mostly having fun here... you're an adult and in the end you can make you own decisions about what to eat and what not to eat. No judgement from me. I just want to provide data and tools for consideration
Great video! I don't have a sweet tooth, but my family and friends do. Thanks Nick
You're in the same bucket as me!
Has anyone found a way to keep it from causing digestive problems? It seems to be the culprit when I add it to my iced Americano each morning.
QUESTION:-
how does Stevia measure up against Allulose as explained in your super-informative video?
Here in the UK Allulose is harder to find but we have successfully used it before.
Since starting low carb/keto living 3+ years ago we’ve lost our sweet tooth but occasionally used organic Stevia drops, usually vanilla.
Thanks, Andy
Gotten this question a few times. I have seen data (pre submission) that I can report on in the future showing benefits of allulose over stevia, but unfortunately I can't share these quite yet.
@@nicknorwitzPhD ... and any gut bacterial effects? I make saurkraut and Kefir as the positive effects are substantial.
Thank you!
You're welcome!
The body always releases insulin upon tasting any flavoring or sweetener. Whether it’s non-sweetened but flavored sparkling water, stevia, fructose or allulose, there is an insulin response. This response will vary depending on how much is eaten but there’s a response regardless
Doc i used to use Erythritol for years, and I would recommend it to everyone I know who wasnt keto like me; to use it just to cut down their calories. For 30 years it was touted as safe by multiple health organizations of the world, only to last year to rind the alarm bells for blood clots. I understand the group in the study was small, but still I have abstained from using any because I focus all my effort on my health and will not take chances. How do I know allulose is another sugar alcohol that will have the same miraculously dangerous effect after years of safe usage??
I have elderly in my family that are at risk for blood clots, i dont want to recommend something to them that can potentially harm them. How can I trust anything after this red alert?
Dr. Norwtiz, I would like to see you have a conversation with Dr. Paul Saladino, as he has become a recent advocate of consuming fructose laden foods, primarily in the source of fruits, freshly squeezed fruit juices and honey.
Thanks Nick for this information.
Is xylotol any good? I understand about its dental benefits, does it disregulate any metabolic funtions?
My two cents. Xylitol wrecks my GI. I will get a nasty diarrhea within 45 minutes of eating even a teaspoon of it. I’ve tried a few times because I made a fantastic tasting homemade keto ice cream with heavy cream, eggs and Xylitol .. also confirmed the xylitol thing by having it in my morning coffee. Not good. Your results may differ, good luck
Do you recommend-- for metabolic health sake-- to minimize or even eliminate consumption of fresh whole fruits b/c of the fructose content?
No, not necessarily. Low dose fructose (e.g. some wild blueberries) won't actually contribute net fructose to the system since it's bioconverted to other sugars by the small intestine at low doses. That said, may if one has type 2 diabetes a giant plat of mango is not the best choice for liver health, MetS, and glycemic control...
Ok so I went to RXsugar, and found that it is not transparent, what is the "Plant Base" that they are using The only ingredient is Allulose. Here's what we know:
Natural Occurrence: Allulose is found naturally in small amounts in certain fruits like figs, raisins, and jackfruit, as well as in maple syrup and brown sugar.
Commercial Production: Most commercially available allulose is produced through an enzymatic process, and the starting material for this process can vary.
Common Sources for Commercial Production: Corn and fructose are the most common sources used to create allulose in larger quantities. While the corn used is often non-GMO, it's important to note that this process involves enzymatic conversion and is not simply extracted directly from plants like figs. So is RXsugar using Corn like the others: AllSweet Allulose by Anderson Advanced Ingredients:
Source: They state their allulose is derived from non-GMO corn.
Available as: Syrup or powder.
Astraea Allulose by Ingredion:
Source: Derived from corn.
Available as: Liquid or crystalline (granulated).
Rare Sugar Sweetener by Quest Nutrition:
Source: Made from non-GMO corn.
Available as: Crystalline (granulated).
Dolcia Prima Allulose by Tate & Lyle:
Source: Made from corn.
Available as: Syrup or crystalline (granulated).
KetoseSweet by Icon Foods:
Source: Derived from non-GMO corn.
Available as: Crystalline (granulated).
What does the research show about side effects? Why has Europe not approved this. What country is Allulose made in, There is limited but growing research on the potential impact of allulose on gut bacteria. While allulose is generally considered safe and not metabolized by the human body, some studies suggest that it could act as a substrate for certain bacteria in the gut.
One area of concern is the potential for allulose to promote the growth of Klebsiella pneumoniae, an opportunistic pathogen that can cause infections in humans, particularly in those with weakened immune systems. In vitro studies have shown that K. pneumoniae can utilize allulose as a substrate, raising concerns about whether high dietary intake of allulose could provide a growth advantage for this bacteria in the gut or other sites of infection.
However, it's important to note that:
Limited Evidence: The research on allulose and its effects on the gut microbiome is still limited and ongoing. More studies are needed to fully understand its potential impact on different bacterial populations.
Individual Variations: Gut microbiomes are highly individual, and the effects of allulose may vary from person to person.
Dosage Matters: The potential for negative effects is likely linked to the amount of allulose consumed. Moderate intake might not pose the same risks as excessive consumption. Just some thoughts and questions I have. Another video with the questions answered would be nice. Right now as a layperson I consider if this is not naturally made and extracted by nature and corn does not contain allulose naturally, then this product is synthetic.
Technically, as with some other carbs, it’s not non-caloric. It has been found, however, to have the same effect.
As a lay person, I find it fascinating that simple molecular chirality is the arbiter between a potential health benefit or a mitochondrial toxin. Or, should I say, healthy or 'metabolically malicious'.
Super interesting. Many thanks for sharing
Happily!
Yo! Nick. Can you do a video on how to repair the damage done to the mitochondria involving atp production?
Mitochondria are very dynamic. I'd be speculating given the limited in vivo human studies (would be very hard to do), but I think a regular exercise routine is going to have the biggest bang for the buck, followed by good sleep and if you want to eat a low glycemic load diet that wouldn't hurt either.
@@nicknorwitzPhD Thanks for the info. That makes sense. I'm exercising and getting back to full carnivore. Sleep has been very difficult. I'm getting a 3am cortisol kick both in and out of ketosis. I think most of my issues are due to intense stress. Trying to fix it but it's been slow going.
My palate has adjusted to a no sugar life and I haven't been happier so I am hesitant to eat something that will retrain my taste to Crave sweet things again.
Then don't do it... who is telling you that you should? Not me
@@nicknorwitzPhD I don't disagree with the video at all because most people eat far too much sugar in their diets and if they cannot live without it then this is an excellent substitute!
Whenever my children wanted sweets, I sent them to their room until I finished.
you finished what... the brownies?
@@nicknorwitzPhDall the sweets...lol
Amazon has some more affordable versions btw and magic spoon has allulose so Dr Bikman can enjoy his cereal but stay healthy 😊
Never had it... probably never will
Have you done any videos covering research on the overall safety profile of allulose?
Though allulose is not insulinogenic, it seems to me that it may still have pathophysiologic potential via glycation reactions, as it does spend time in the blood stream and thus in contact with the endothelium, glycocalyx, and tissues all over the body through interstitial fluid. This effect could be magnified in cases where humans with extensive comorbidities (such as a person with DMII with CHF/renal failure and experiences peripheral edema) are subject to increased volume and stasis in interstitial spaces which could contribute to infection risk or progressive formation of advanced glycation end products. One could easily imagine a scenario where such a person would see high dosing of allulose as a way of chasing this GLP-1 mimetic effect, and because they are not seeing any increase in their blood glucose, may be completely unaware of what levels of allulose are infiltrating these systems with high repeat exposures through dietary intake.
I also wonder about effects of higher doses of allulose on renal function, specifically changes in glomerular ion/mineral exchange, and whether that may have any long term adverse effect.
Do you have any thoughts on this?
I've subscribed to learn more about this topic.
Lovely! There will be more!
@@nicknorwitzPhD l look forward to more videos.
@@patienceankrah4219 I'm just getting started...
How does allulose react to heat? Just wondering for cooking with it. I understand that it’s 70% as sweet as regular sugar which is a good thing in my opinion to reduce my desire/tastes for sugars. I would also appreciate knowledge on any possible side effects of consuming this product.
It bakes, browns and caramelizes like cane sugar 😊
Baked produces have a tendency to burn, though, so be careful.
With this knowledge how can it applied in the real world to mimic a GLP-1 and the benefits of appetite suppression? Obviously dose dependent if it does work, but how to figure this out. Are there any studies pending?
Anyone found a way to limit the gastric issues some have with allulose? I like the taste, results with baking, etc., but it's rough on my gut (although I hear this is rare). Thanks!
If I understood something you said correctly, the body prioritizes metabolizing allulose before fructose. If that’s accurate, could allulose be used medicinally after eating something that has a high glycemic load to blunt the glucose and insulin response?
I didn't say that? ... Not sure where you get the from?
You'd want to take it with or before.
@@nicknorwitzPhD You’re correct; however, I’ve done so much investigation into existing studies on allulose that I made an inference. Here’s just a couple of snippets from 2 studies:
From the study result, allulose intake attenuates postprandial blood glucose levels in healthy humans. A 5g intake of allulose per meal is significant enough to attenuate postprandial blood glucose levels in healthy humans. A 10g intake of allulose attenuate postprandial blood glucose levels in healthy humans as well.
***
An examination was conducted to verify D-psicose suppressed the elevation of blood glucose and insulin concentration in a dose-dependent manner under the concurrent administration of maltodextrin and D-psicose to healthy humans. Twenty subjects aged 20-39 y, 11 males and 9 females were recruited. A load test of oral maltodextrin was conducted as a randomized single blind study. The subjects took one of five test beverages (7.5 g D-psicose alone, 75 g maltodextrin alone, 75 g maltodextrin +2.5, 5 or 7.5 g D-psicose). Blood was collected before an intake and at 30, 60, 90 and 120 min after an intake. Intervals of administration were at least 1 wk. The load test with 75 g maltodextrin showed significant suppressions of the elevation of blood glucose and insulin concentration under the doses of 5 g or more D-psicose with dose dependency. An independent administration of 7.5 g D-psicose had no influence on blood glucose or insulin concentration. D-Psicose is considered efficacious in the suppression of the elevation of blood glucose concentration after eating in humans.
@@nicknorwitzPhD You said, "Allulose will displace fructose, so you won't get the negative effects of fructose." That can imply that you can use Allulose to blunt the effects of eating fructose. That caught my brain similarly to @wellesleyshaine6548 .
Are there any [negative] impacts to the allulose-fructose molecule through heating? Aka, by using allulose in baking, are we getting the same positive effects?
Good question. I don't actually know for sure, but I think fine to use in baking. If I get more information on this, I'll let you know.
I recall the old cereal slogan for Lucky Charms: “They’re magically delicious!” My boyhood brain twisted that to “tragically malicious” and now I can apply that to fructose.
You can buy alcoholic beverages sweetened with agave nectar, a double whammy for the liver because agave nectar is mostly fructose.
Now please do something on the benefits of using granulated glycine as a sweetener to improve glucose response.
Although I consume lots of it, I’m really not fond of the taste of glycine as a sweetener.
Do you do independent consultations with people that have individual questions?
WOW Dr. Nick I though Allulose was just another additive 😃! THANK YOU
You're very very welcome!
Thoughts on allulose vs monk fruit?
what´s your take on fructose from whole fruits and honey in an animal based diet?
Taste like powdered sugar on your finger but taste like alka seltzer in green tea no matter how much I put in. I'll stick with sucralose by sucrozee that has no preservatives like splenda.
Great info vid about fructose and Allulose. I wish you would have explained the pathway of Allulose the way you showed the pathway of fructose. I’m curious now. Does the liver process (tag) alllulose in a similar way it processes (tags) fructose, like a poison? Like alcohol?
Allulose is not processed through that fructose pathway to any appreciable degree
@@nicknorwitzPhD Percent wise, what %, would you say, of allulose is dealt with by the liver then compared to fructose of the same amount?
I wondering if you took a few teaspoons of Allulose before or after a hide carb meal would it prevent a glucose spike
You're onto something :)
Before it would attenuate it, according to the RCT linked and provided in video
@@rxsugar Maybe RX Sugar can develop Allulose tablets to take before or after a carb meal, and maybe add some cinnamon and Berberine to lower the carb spike!
Dear PhD, what amounts of fructose are we talking about that it would be relevant to our daily life? Nice lesson of metabolic biochemistry, I did that too, at the university, but I also reviewed a large number of studies examining the effect of fructose on metabolic health on HUMANS and the conclusion is not that straightforward. Most negative effects were found in people consuming experimental doses in liquid form in one sitting and on top of their energy balance. Forums and youtube are full of bashing HFCS, just ignoring the fact that most HFCS on the food and drinks market is just 55% fructose and HFCS frankly replaced the sucrose, leading to just a small increase in sugar consumption since 2000. What was driving the obesity stats up was processed oils consumption more than anything, along with increased fast food outlets, i.e. deep fried starch. You can develop fatty liver and diabetes on processed food with little fructose in it, simply by constantly being in a positive energy balance. And I am saying as being no addict to sugar or having any ties to sugar industry.
Ppl used to get fat but FLD and IR, T2 were not the epidemic they are the last 2-3 decades
It ain’t just seed oil
@@YeshuaKingMessiah People generally didn't live as long as they do today and obesity wasn't as prevalent either. They had far more physical activity, too. Just being bed bound can bring on insulin resistance. Also sugar consumption wasn't as prevalent back then, if we don't count fruits and honey to which they had access (also rich in fructose). Henry XIII was quite a sick man and we could hypothesize he had type 2 diabetes. Not every obese person will get diabetes, it is more genetic, some people are less efficient in storing fat subcutaneously and will store it viscerally, even slim looking ones. The culprit is a consistent positive energy balance that will make cells protecting themselves from accepting glucose from the blood by downregulating insulin sensitivity and voila, you have insulin resistance. Start exercising and it suddenly goes away in early stages. There are frutarians having a plentiful supply of fructose and they don't suffer from fatty liver. It has to be taken from a broader context.
Well it will different depending on the individual and metabolic context. Hard to give a specific number. If you want me to give you my "best guess" number, prob ~0.5g/kg/day
What has not been addressed is the Cephalic phase of Insulin release with Allulose / sweeteners.
See the RCT I linked. Shows insulin curves, although the early post-ingestion resolution may not be sufficient to capture the exact nature of the cephalic phase response... bring me a Cont Insulin Monitor!
@@nicknorwitzPhD Does that exist - a continuous insulin monitor (CIM) ?
rumors are that one is in development ...@@henrikmadsen2176
@@henrikmadsen2176rumors are that one is in development, but it is difficult because insulin is not available in large qty in the blood
@@henrikmadsen2176 no... not yet... dreaming...
For a minute I thought you were Daniel Radcliffe and every time I see you I think of Harry Potter.
Nick goes to a different kind of school: medical school.
Studied biochemistry at Oxford University where various scenes at Hogwarts are filmed ... that's the connection I make.
You'd be astonished how often I get this in RUclips comments. I wish I could cast spells... sadly... no...
@@nicknorwitzPhD
If it's any consolation, I don't think Daniel Radcliffe can really cast spells either. It's only camera trickery.
@@gerontodon NOOOO!!!!
My issue with this type of idea is that decades ago ‘science’ decided that we should be eating polyunsaturated fats (from seed oils) rather than saturated fats as a tool to help us solve heart disease (by reducing LDL). On the face of it, a reasonable proposition. However, now many are starting to question whether consuming something that was not traditionally in the food supply is such a sensible idea. Perhaps seed oils are poisoning us slowly - certainly there is reasonable evidence to support that hypothesis. Thus, swapping out fructose for allulose might sound like a good idea (if we’re convinced that the actual problem is fructose). However, you can then still make junk foods with large quantities of refined grains, seed oils and other such questionable ingredients and use allulose as the sweetener. What if the biggest issue is actually the seed oils (or the grains, or the emulsifier, or whatever other additive) rather than the fructose? Then we’ve solved nothing!
I also disagree that we can’t ’give up sweet’. Certainly, when we are bombarded with advertisements for sweetened junk food, then it is difficult. If parents constantly feed children sweetened junk food in the belief that it is a good way of giving them energy, then this trains us to seek sweet foods. The ‘authorities’ don’t hesitate to try to stop people from doing things that are considered harmful to them (such as smoking, consuming alcohol) and people do manage to give these things up even though they are highly addictive. So, the same could be achieved to stop people eating junk food. Sure, ‘big food’ would be opposed to this but the tobacco giants were also opposed to the anti smoking message yet eventually lost out. Is allulose perhaps the equivalent of putting a filter tip on a cigarette to make smoking ‘less harmful’?
I do use Allulose as a substitute sweetener in Klondike protein balls that I make for my daughter unfortunately allulose is expensive at my local grocery store. Also, I have never seen it in powdered form and I would need that in order to wean my spouse and daughter off of sweet and low. I’ll see if this company that Nick recommends offers such a version if not, they should consider it.
Hopefully as the popularity increases the cost will decrease. Ingestion of allulose has actually been show to lower blood glucose levels.
I've used RX sugar powder and the problem is a couple heaping spoonfuls in a cup of coffee t&b a little bit sweet.
I would like to see a complete list of scientists and influencers with ties to RX.
For example, Bikman Johnson, and Perlmutter disclosed (briefly) that they're on RX's scientific advisory panel.
Who else?
Even zero sugar foods that are sweet will send me into my long term addiction to fructose.