Allulose
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Allulose: The Sweet Solution for Perimenopausal Women

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What if there were a sugar alternative that not only tastes great but is actually good for you? While we may not yet have a good-for-you sweetener, emerging research suggests that allulose, a low-calorie sweetener, may offer some interesting health benefits. And for us midlife women, navigating weight gain and metabolic challenges, this could be a game-changer.

But what exactly is allulose, and how can it help? In this blog, we’ll dive into everything you need to know about this sweetener and how it could benefit women like us during perimenopause.

The Sugar Conundrum in Perimenopause 

As women enter perimenopause, fluctuating hormones seem to impact almost every aspect of life. One of the most common struggles? A sluggish metabolism and the all-too-familiar weight gain, particularly around the midsection. 

We know cutting back on sugar is good for our health and our waistline, but of course, that’s easier said than done. It often feels like the harder we try to avoid sugar, the more we want it. And there’s a biological reason we feel this during perimenopause.

Hormonal shifts can play a significant role in intensifying sweet cravings, making it even more challenging to cut back.

Several factors are at play here:

What is Allulose

Allulose steps in as a sweet solution to satisfy cravings without fueling the metabolic mayhem of midlife. With just 10% of the calories of table sugar, it delivers the taste we crave without contributing to weight gain or high blood sugar. 

Now, in no way is allulose a license to eat all the sweets you want. But if having an occasional sweet treat helps to satisfy your taste buds, using allulose may be a healthier way to indulge. 

Allulose is what’s known as a “rare sugar,” meaning it naturally occurs in the food we eat, just in very small quantities. We’ll find allulose naturally in foods such as: 

  • Figs
  • Raisins
  • Brown sugar
  • Maple syrup
  • Ketchup
  • Caramelized foods

How Allulose Differs from Table Sugar

Allulose looks, tastes, and functions like table sugar, making it an ideal substitute (even for baking), but its slightly different structure means it’s metabolized by the body in a completely different way.

Here are a few facts about allulose:

  • Allulose is very low in calories. It only has about 0.4 calories per gram, compared to the four calories per gram in regular sugar. 
  • Allulose is metabolized differently from sugar. This is why allulose does not contribute the same number of calories as sugar does, nor does it raise blood sugar levels.
  • Allulose is less sweet than sugar. It is about 70% as sweet as sucrose, meaning a slightly higher amount is needed to achieve the same sweetness.
  • Allulose is a great sugar substitute for baking. Unlike many other low-calorie sweeteners, allulose caramelizes and browns like sugar, making it suitable for baking.

Potential Health Benefits of Allulose

Beyond being a low-calorie ‘natural sweetener,’ early research suggests it may offer several potential health benefits. Let’s explore them.

Supports weight management

There are several ways that allulose may support weight management.

  • A small study found that consuming 5 grams of allulose, compared to 10 mg of aspartame, promoted better fat utilization over storage after eating. Their glucose levels were also significantly lower. In simple terms, this means that after eating, people who consumed allulose burned more fat for energy rather than storing it as body fat.
  • Studies suggest that allulose may be a potent stimulator of GLP-1, a peptide that plays a role in insulin secretion and hunger signaling. This may be one way that it supports weight management. 
  • The weight loss reported in these studies is small to modest, yet still meaningful. This could be particularly beneficial for women in perimenopause, who often struggle with increased fat storage, especially around the abdomen.

Regulates blood sugar levels 

  • Allulose has little impact on blood glucose or insulin levels. In people with diabetes, those who consumed 8.5 grams of allulose a day, in addition to a diabetes-friendly diet, had better glucose control after a meal than the placebo group (a group who had no allulose). 
  • What’s particularly interesting is that even in healthy individuals, meaning those without diabetes, consuming allulose may help to keep blood sugar in check. A meta-analysis found that consuming 5 to 10 grams of D-allulose with a meal significantly lowered post-meal blood glucose levels compared to control groups.
  • It’s unclear what the long-term impact that allulose will have on blood sugar control, but in the short term, it appears to offer some benefit. 

Enhances fat loss

  • Animal studies suggest that allulose may inhibit fat accumulation and even encourage fat loss.
  • While human research is still in the early stages, these findings are particularly interesting for midlife women looking to manage their weight more effectively. Allulose is certainly not a “fat-burning supplement,” but could be a useful tool in a much-needed arsenal for helping with mid-section bulge.

Anti-inflammatory impact

  • Preliminary research (mostly in animals) suggests that allulose may have antioxidant and anti-inflammatory properties.

Is Allulose Safe

At this point, it is widely assumed that allulose is safe for human consumption.

Some concern has been raised that allulose can become a fuel source for our microbiome. Animal studies show that it may alter the gut microbiome. Studies are conflicting regarding this impact, with some indicating that it feeds the beneficial bacteria, resulting in potentially positive changes in short-chain fatty acid production. Other studies have raised the concern that allulose may promote the growth of unhealthy microbes in the gut. 

To be fair, table sugar and most other sugar alternatives may also impact the gut microbiome, so this is not unique to allulose.

Consuming a large quantity of allulose may cause GI upset, but other serious adverse reactions appear to be limited. 

Allulose for Weight Loss in Perimenopause

Let’s be clear: there’s no miracle food or sweetener that will single-handedly lead to weight loss. But allulose shows promise as part of a smart, well-balanced approach to midlife nutrition.

By helping regulate blood sugar, potentially supporting GLP-1 release, and reducing overall calorie intake without sacrificing taste, allulose for weight loss is a compelling option, especially when those hormonal cravings hit. Because let’s be honest, when they hit, it’s nearly impossible to ignore.

I’ve been particularly enjoying these RxSugar Swealthy Stix, which I mix into water to help keep me hydrated, and these RxSugar Swealthy Snax, when I’m craving something sweet.

Allulose vs. Monk Fruit vs. Erythritol: How Does It Compare?

With so many sugar alternatives on the market, it’s natural to wonder how allulose stacks up against other popular options like monk fruit and erythritol.

Allulose vs. Monk Fruit: Monk fruit is a natural sweetener derived from a small melon and contains compounds called mogrosides that provide intense sweetness without calories. It’s often blended with other sweeteners (like erythritol)  to reduce bitterness. Allulose, on the other hand, has a more sugar-like taste and texture, making it ideal for baking and cooking. While monk fruit may be sweeter, many find allulose to be more versatile and better tolerated in larger amounts.

Allulose vs. Erythritol: Erythritol is a sugar alcohol known for its zero-calorie content and decent sugar-mimicking taste, although some report an aftertaste associated with this sweetener. Also, it can cause digestive issues like bloating or gas in some people. Allulose tends to be gentler on the gut and doesn’t produce the same cooling aftertaste that erythritol often does.

The Bottom Line

Perimenopause is hard enough without having to white-knuckle your way through sugar cravings. Allulose may not be magic, but it’s a science-backed, gut-friendly, and metabolism-conscious way to indulge in sweetness without sabotaging your health goals.

So the next time you’re craving something sweet, consider reaching for something made with allulose. It’s a simple, evidence-informed way to satisfy your taste buds and support your health during midlife and beyond.


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