Diabetes-Friendly Sugar?
Could sugar be beneficial for diabetes outcomes? Maybe, but not the sugar we're used to. This episode is devoted to sharing exciting research on the benefits of a rare natural sugar, allulose.
Read the study here:
https://www.mdpi.com/2072-6643/15/12/2802
EPISODE DETAILS:
Welcome back to the Holistic Health Bites podcast where we discuss all things metabolic health. Today, I want to share some information on a rare sugar called allulose and a randomized clinical control pilot study using it as part of a diabetes-friendly diet.
We know that sugar intake increases the likelihood of developing and worsening type 2 diabetes, so how could a specific type of sugar actually be good for diabetes? Allulose is unique.
Allulose is a natural sugar found in small amounts in figs and raisins, as well as other plants in nature. Unlike sucrose or regular sugar, allulose does not increase blood sugar or cause an insulin spike. It is a white crystalline powder that can be used in essentially every way regular sugar can.
Studies have shown that allulose is not broken down in the body, but rather can be found directly in the urine. As it transits through the body, several powerful beneficial actions take place.
- It reduces the risk of atherosclerosis by inhibiting certain immune proteins and upregulating cholesterol uptake by HDL.
- It interacts with the gut microbes to reduce inflammatory symptoms and supporting the population of some friendly species.
- Has anti-obesity properties through inhibiting fatty acid production and increasing energy expenditure and fat burning.
- Has anti-diabetes properties through reducing post-meal blood sugar levels, stimulating GLP-1 release (which is your body’s natural Ozempic), and potentially protecting the B-cells of the pancreas from developing insulin resistance.
- Has antioxidant properties through scavenging for free radicals.
- Has neuroprotective properties in that it increases intracellular glutathione synthesis (your master antioxidant).
Just to name a few amazing benefits.
In 2023, researchers in Japan published a pilot study using allulose as part of a diabetes diet in a randomized clinical controlled trial and published their results in the Journal Nutrients.
This study included 24 patients with type 2 diabetes, randomly assigned them to either group A or B. Glucose levels were tested in both groups using continuous glucose monitors.
Group A was fed a diabetic diet three times daily for two days. They then had a washout period of at least one day, then fed a diabetic diet that contained allulose three times daily for two days.
Group B was fed the exact same meal structure as group A, but started with the allulose-inclusive diet. All participants, therefore, followed both versions of the diet. This is a crossover trial. They made no modifications to medications or dosing throughout the trial.
The primary endpoint was to evaluate post-meal blood glucose peak levels. The secondary measures were the post meal blood sugar trends, the proportion of time spend within target range (70-180mg/dL in this study), proportion of time above range, proportion of time below range. C-peptide was analyzed before and after meals. Questionnaires were used to review patient satisfaction. And diarrhea episodes were tracked as safety endpoints. Minor gastrointestinal distress is the most common side effect when first introducing allulose.
The results of the study were as follows: 4 patients were excluded from the study (either not meeting the inclusion criteria or for personal reasons), leaving 20 patients to be analyzed. The diabetes diet group without allulose had a mean post meal glucose peak of 191mg/dL which the allulose group at a mean peak of 173mg/dL. 18 points less and within their target range. The total area under the curve (glucose exposure) decreased, the time above range decreased as did the C-peptide levels (indicating less insulin was released). There were no statistically significant changes for time in range or time below range.
Patients reported no noticeable change in flavor, smell, quantity of food, color/appearance of the food. There were no complaints of the different meals and participants could not discern which meals contained allulose. No increase in diarrhea was noted.
Overall, a very positive outlook on the prospect of including this rare sugar for improvement in blood glucose levels and reducing insulin release. This is a pilot study, so it was small in sample size and only a few days long. Further research is needed to more fully assess the long term risks and benefits.
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