Those following the Keto or Paleo diet are often faced with the challenge of trying to find foods that are approved for consumption on either of these diets. A common question that arises is whether there are any sugar or sweetener alternatives that are keto and paleo-friendly.
Allulose, also referred to as D-psicose, is considered to be a rare variety of sugar that is low in calories with a taste that is very similar to that of normal sugar.
Its chemical structure is similar to fructose and it is often used as an alternative sweetener by many food and beverage manufacturers. Because allulose does not metabolize inside the body it will not raise blood sugar levels. Therefore it is safe to be consumed by those who are diabetic.
It also does not have any effect on glucose levels but is it keto or paleo-friendly? We have created a guide below that provides you with all of the answers.
What is the keto diet?
The keto diet promotes the consumption of foods that are low in carbs but high in fat. As the body becomes accustomed to foods with a high-fat content it enters a state of ketosis.
This is when the body burns fat instead of carbohydrates and produces ketones as a result. These ketones are then used for fuel. The keto diet can also lower insulin and blood sugar levels.
Is allulose keto-friendly?
Allulose can be eaten by those on a keto diet. This is because it doesn’t have the same calorie content as regular sugar and will not force your body out of a state of ketosis. It has a very low-calorie content, which means that our bodies are not going to access a huge amount of calories.
Not only does allulose lower blood sugar levels as it has a glycemic index of zero, but it can also contribute to improved fat oxidation by using more fat for energy. This, of course, is crucial in the success of this diet.
As mentioned, a great thing about allulose is that it tastes very similar to sugar. Because of this, you don’t have to miss out on any sweet treats, instead, you can enjoy a healthier alternative.
What is the paleo diet?
The paleo diet approves foods that were eaten when humans first roamed the planet around 25 million years ago. It promotes the consumption of whole foods that contain healthy proteins and fats. It does not promote processed foods, grains, or those that contain sugar.
Essentially, those following a paleo diet are encouraged to eat as naturally as possible. A paleo diet should consist of fruit and veg, grass fed meats, nuts, seeds, and healthy oils and fats.
Is allulose paleo-friendly?
Now you are aware of the restrictions of the paleo diet you may be wondering whether allulose is an approved food. Allulose is suitable for those following this diet to eat so long as it is eaten in foods that are not processed and natural.
In most cases, allulose will not be permitted for consumption on this diet if it has been commercially produced. This is because it is sourced from corn which is not classified as paleo-friendly as it is a whole grain that has traces of phytic acid.
If the allulose is sourced from brown sugar, dried fruits, and figs, etc, then it is deemed to be paleo-friendly.
As you can see, identifying whether allulose is paleo-friendly or not, is a little more difficult because it essentially depends on where it comes from and how it is consumed. For this reason, you may be on the lookout for alternative sweeteners that are confirmed as being paleo-friendly.
Raw stevia is a natural, paleo-approved sweetener that has a taste that is over 30 times sweeter than regular table sugar. It comes in multiple varieties as a green powder, dried leaves, or a potted plant.
Another sweetener that is allowed on the paleo diet is coconut sugar. This type of sugar is considered to be suitable for consumption by those following the paleo diet because it is more than likely the case that it existed and was available during the Paleolithic era.
Raw honey provides a third alternative, though it is worth noting that it should not be eaten excessively by those on this diet as it contains a fairly high amount of fructose. As it is naturally occurring, raw honey can be enjoyed occasionally.
Are there any side effects associated with the consumption of allulose?
According to existing research, there are a few side effects that those who eat allulose may encounter. When eaten in small amounts, it is safe but large amounts can cause bloating, nausea, diarrhea, and gastrointestinal issues.
Remember that experience and severity of these side effects can vary between individuals. Whilst some people may experience some discomfort after eating allulose, especially if they have eaten a lot, others may not experience any side effects.
Also, if you are trying allulose or any of the alternatives that we have listed above, you must give your body time to adjust. Do not continue to eat it, if you are not certain that your body agrees with it.
Final Thoughts
Whilst allulose is a keto-friendly ingredient, it is only approved for consumption by those following the paleo diet when it is sourced naturally. If this is going to be problematic, there are a few alternatives available that can be used instead.
A great thing about allulose is that it allows people on low-carb diets to continue to enjoy the sweet taste of sugar through something that contains fewer calories.
Eating allulose can have many benefits on your health but this does not mean that it should be eaten in large quantities regardless of the diet that you are following.
Instead, you should eat small amounts of it because this will reduce the likelihood of you experiencing any side effects. Cutting down on normal sugar can aid with weight loss whilst improving your energy levels.