Ntsib Allulose, Cov Qub Qes-Calorie Qab Zib Tshiab Uas Yog Sweeping Market

Zoo Siab

• Dab tsi yog allulose, raws nraim?
• Cov txiaj ntsig ntawm allulose yog dab tsi?
• Puas muaj qhov tsis zoo rau allulose?
• Koj tuaj yeem pom allulose nyob qhov twg?
• Yog li, puas yog allulose noj qab nyob zoo?
• Ntsuam xyuas rau

Ob peb yam sib tw qhov ntev ntawm koj daim ntawv teev npe ua tshwj tsis yog rau cov npe "zoo-rau-koj" cov qab zib thiab cov khoom qab zib uas tsis muaj calorie tsawg uas zoo li ua kom loj hlob ... thiab loj hlob ... thiab loj hlob.

Qhov khoom qab zib tshiab tshaj plaws kom tau qhab nia qhov chaw ntawm kab ntawv no? Allulose, uas -tau txais qhov no - yog txheej txheem qab zib. Tsis zoo li cov khoom dawb tau ua phem, txawm li cas los xij, allulose tau tshaj tawm rau nws cov ntsiab lus qis hauv calorie thiab kom muaj kev txhawj xeeb txog kev noj qab haus huv tsawg dua li qab zib. (BTW, qhov no yog qhov koj lub cev lub cev teb rau qab zib.)

Tab sis, puas yog allulose qab zib? Thiab nws puas noj qab nyob zoo? Ntawm no, cov kws noj zaub mov noj qhia txhua yam koj xav paub txog allulose.

Dab tsi yog allulose, raws nraim?

Allulose yog cov piam thaj ib txwm muaj nyob hauv cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav, zib ntab, thiab suab thaj xim av. Nws tshwm nyob rau hauv qhov me me uas nws suav tias yog "tsis tshua muaj" qab zib, raws li Tebchaws Asmeskas Cov Khoom Noj thiab Tshuaj (FDA).

Kuj tseem hu ua D-psiscoe, allulose yog thev naus laus zis monosaccharide (lossis qab zib yooj yim) thiab tau ua los ntawm cov piam thaj ib yam nkaus li zoo li paub qabzib (aka ntshav qab zib) thiab fructose (pom hauv zib ntab, txiv hmab txiv ntoo, thiab lwm yam). Tsis zoo li cov suab thaj li niaj zaus, allulose muaj 90-feem pua ​​cov calories tsawg thiab moos nyob rau ntawm 0.4 calories ib gram piv rau qab zib plaub calories hauv ib gram, raws li FDA. Nws kuj tseem "ntxiv qhov qab zib yam tsis muaj ntshav qab zib ntau ntxiv," hais tias Lisa Moskovitz, RD., CDN, CEO ntawm tus kheej kev noj zaub mov noj NY Nutrition Group hauv New York City lub nroog loj. (Ntau dua ntawm txhua qhov ntawd, hauv qab no.)

Txij li thaum nws tau muab rho tawm thiab tsim los ntawm cov nroj tsuag - feem ntau fermented pob kws - thiab tom qab ntawd feem ntau ntxiv los hloov cov suab thaj, allulose yuav tsum tau saib xyuas thiab tswj hwm los ntawm tsoomfwv, zoo ib yam li lwm yam khoom ntxiv (xws li chicory hauv paus). Hauv xyoo 2012, FDA tau ntxiv tag nrho cov npe rau cov khoom noj "feem ntau lees paub tias muaj kev nyab xeeb" (aka GRAS), txhais tau tias nws tuaj yeem muag hauv khw muag khoom raws li cov hmoov qab zib thiab ntxiv rau lwm yam khoom noj.

Thaum lub Plaub Hlis 2019, FDA tau tso cai tso cai tsis suav nrog tag nrho thiab ntxiv qab zib suav rau ntawm cov ntawv qhia zaub mov noj, vim nws muaj calories tsawg (0.4 ib gram). Vim li cas? Allulose tsis tau teev nyob rau hauv 'tag nrho cov piam thaj' lossis 'ntxiv qab zib' grams ntawm cov khoom noj thiab dej haus vim tias nws yog qhov tseem ceeb tso tawm kom zoo (zoo li cov fiber ntau tsis tuaj yeem hloov pauv) thiab tsis ua rau muaj kev hloov pauv hauv cov ntshav qab zib, hais tias Lauren Harris-Pincus, MS, RDN, tus tsim ntawm Nutrition Starring You thiab tus sau ntawm Lub koom haum noj tshais Protein-Packed Breakfast Club. Vim tias allulose "kev cuam tshuam ntawm lub cev nqaij daim tawv (ntawm cov kab noj hniav, cov ntshav qabzib thiab qib insulin, thiab cov ntsiab lus caloric rau kev noj haus)" txawv ntawm lwm hom qab zib, raws li International Food Information Council Foundation (IFIC). Kev txhais lus: Allulose tsis ua zoo li qab zib hauv koj lub cev, yog li nws tsis tas yuav suav ua ib qho.

Yog tias koj yog keto, taub hau: Allulose yog thev naus laus zis suav nrog tag nrho cov carbohydrates, tab sis txij li nws cuam tshuam rau koj lub cev feem ntau tsis tsim nyog, nws yuav tsum tsis txhob cuam tshuam tiag tiag rau koj cov carbohydrates los yog tus nqi ntawm carbohydrates tau zom. Yog tias koj tab tom noj zaub mov nrog allulose, thiab koj xav kom ntseeg tau ntawm koj cov suav suav suav suav, siv lub tshuab xam zauv no pom zoo los ntawm Harris-Pincus.

Allulose zoo ib yam li qab zib ntawm erythritol (xoom-calorie qab zib cawv) tab sis nrog qhov tsw ze rau cov piam thaj li niaj zaus, piav qhia Rachel Fine, RD, sau npe noj zaub mov thiab tus tswv ntawm cov kws pab tswv yim tawm tswv yim ruaj ntseg rau The Pointe Nutrition. Nws muaj li ntawm 70 feem pua ​​​​ntawm cov qab zib ntawm cov suab thaj ib txwm muaj, raws li kev tshuaj xyuas xyoo 2012, yam tsis muaj qab zib uas feem ntau ntsib los ntawm lwm cov khoom qab zib qis xws li stevia. Vim li no, ntau tus neeg thov nws yog ze li qhov koj tuaj yeem tau txais cov qab zib tiag tiag. (Muaj feem xyuam: Yam Koj Yuav Tsum Paub Txog Txog Qhov Tseeb Lwm Yam Qab Zib Qab Zib)

Cov txiaj ntsig ntawm allulose yog dab tsi?

Raws li tau hais ua ntej, allulose yog ntau qis hauv cov calories ntau dua li cov piam thaj thiab nws tsis ntxiv rau net carbohydrates, ua rau nws yog A+ kev xaiv rau tib neeg ntawm kev noj zaub mov keto (leej twg xav tau lo rau cov txiv hmab txiv ntoo uas muaj suab thaj qis ib yam.)

Tab sis keto-ers tsis yog tib tus uas tuaj yeem tau txais txiaj ntsig los ntawm kev hloov pauv cov piam thaj thiab cov qab zib rau allulose. Cov neeg uas muaj ntshav qab zib tseem tig mus rau allulose vim tias nws tsis nce ntshav qabzib lossis ua rau insulin tso tawm txoj kev uas qab zib noj, hais tias Zoo.

Qhov tseeb, ntau qhov kev tshawb fawb tsiaj tau pom allulose kom txo cov ntshav qab zib, nce insulin rhiab heev, thiab txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Ntxiv rau, kev tshawb fawb tib neeg thaum ntxov kuj qhia tias allulose tuaj yeem pab tswj ntshav qab zib. "Allulose muaj calories tsawg vim nws tsis metabolized. Hauv cov kev tshawb fawb uas allulose tau noj ib leeg, nws tsis nce ntshav qabzib lossis cov ntshav insulin hauv cov tib neeg noj qab haus huv lossis thaum noj los ntawm cov neeg mob ntshav qab zib hom 2," hais tias Harris-Pincus.

Hauv kev tshawb fawb me tau luam tawm hauv Phau ntawv Journal of Nutritional Science thiab Vitaminology, allulose pab txo qis cov ntshav qab zib hauv 20 tus neeg noj qab haus huv tom qab noj mov. "Kev tswj ntshav qab zib yog qhov tseem ceeb rau lub zog ruaj khov," lub ntsiab lus koj tuaj yeem tshem tawm cov suab thaj siab thiab qis uas tuaj yeem ua rau muaj kev qaug zog, hais tias Zoo.

Lub caij no, hauv txoj kev tshawb fawb xyoo 2018, cov neeg koom nrog rog rog uas tau muab allulose (piv rau sucrose, cov piam thaj dawb tsis tu ncua) tau ntsib kev poob qis hauv lub cev rog feem pua ​​thiab lub cev rog rog. Cov kws kho hniav kuj nyiam qhov tseeb tias allulose tsis tsim kev loj hlob ntawm kab noj hniav uas ua rau kab mob, hais tias Harris-Pincus. (Tshawb nrhiav tsib txoj kev coj txawv txawv uas koj cov hniav tuaj yeem cuam tshuam rau koj kev noj qab haus huv.)

Tab sis tsuas yog vim allulose los ntawm cov nroj tsuag thiab tsuas yog muaj txog 0.4 calories ib gram tsis txhais tau tias koj yuav tsum pib ntxiv daus tom qab daus rau koj cov kas fes thaum sawv ntxov (uas, btw, koj yuav tsum tsis txhob hla nrog ob qho tib si).

Puas muaj qhov tsis zoo rau allulose?

Yog tias siv ntau dhau, hloov cov piam thaj zoo li allulose "kuj tseem tuaj yeem ua rau koj xav tau yam khoom qab zib ntau ntxiv - thiab poob qhov kev kov nrog koj ua siab ntev rau cov zaub mov tsis qab," hais tias Zoo. "Qhov ntau koj siv cov qab zib no, qhov ntau koj nyiam tsis nyiam cov khoom qab zib tsawg dua li txiv hmab txiv ntoo thiab zaub."

Zoo ib yam li qab zib cawv, tib neeg lub cev tsis tuaj yeem zom cov allulose. Yog li, nws muaj peev xwm hais tias kev noj cov allulose tuaj yeem ua rau mob plab (xav tias: roj, plab, thiab raws plab), tshwj xeeb tshaj yog rau cov neeg uas muaj lub plab rhiab. Qhov ntawd tau hais tias, "qee tus neeg pom tias allulose ua rau lub plab tsis xis nyob thaum piv rau cawv cawv," hais tias Fine. "Tab sis qhov no yuav yog nyob ntawm tus neeg." (Muaj feem cuam tshuam: Cov Khoom Qab Zib Qab Zib Qab Zib thiab Qab Zib, Qhov Zoo Li Cas?)

Allulose zoo li ua siab zoo rau koj cov kab mob GI, txawm hais tias xav tau kev tshawb fawb ntxiv -tshwj xeeb rau tib neeg. Kev kawm 30 tus neeg hauv phau ntawv xov xwm Cov khoom noj pom tias 150-phaus poj niam yuav tsum noj 27 grams (lossis kwv yees li 7 diav) ntawm ib zaug ua ntej nws yuav ua rau nws sab hauv tsis zoo siab. Txog kev pom, ib qho Quest protein bar muaj txog 11g allulose ib bar.

Koj tuaj yeem pom allulose nyob qhov twg?

Muag nyob rau hauv ntau lub khw muag khoom noj qab haus huv thiab cov khw muag khoom loj, allulose feem ntau tuaj yeem pom hauv hnab lossis thawv hauv qhov ci ci. Koj tuaj yeem yuav nws ua cov hmoov qab zib ($ 9 rau 11 oz, amazon.com) thiab siv nws khob-rau-khob zoo li qab zib-tsuas yog cia siab tias cov txiaj ntsig yuav qab zib me ntsis.

Harris-Pincus hais tias "Koj yuav xav tau ntau ntxiv kom ua tiav tib qib qab zib piv rau cov qab zib hnyav xws li stevia thiab txiv hmab txiv ntoo," Harris-Pincus hais.

Qee lub npe siv nws ua qhov kev xaiv qis-carb sweetener hauv cov khoom xws li yogurt, txiv hmab txiv ntoo kis, syrups, gum, thiab cereal (xws li cov protein ntau, celeb-hlub Magic Spoon). Nws kuj tseem tuaj yeem pom hauv cov khoom lag luam zoo li Good Dee's Chocolate Chips ($ 12 rau 9 oz, amazon.com) thiab Quest HERO Protein Bars ($ 28 rau 12, amazon.com).

Cov thawj koom ruam zoo: Lub hom phiaj rau 6g lossis tsawg dua ntawm allulose rau lub plab kom nyab xeeb, hais tias Harris-Pincus.

Yog li, puas yog allulose noj qab nyob zoo?

Cov neeg Amelikas nruab nrab noj ntau ntau cov suab thaj ntau dhau - mus rau lub suab ntawm rau khob ib lub lis piam, raws li New Hampshire Department of Health thiab Human Services. Ntxiv rau, ntau cov carbohydrates dawb (uas feem ntau muaj cov piam thaj ntau dua) tuaj yeem ua rau txhua yam los ntawm cov kab mob rog rog mus rau hom 2 mob ntshav qab zib, raws li kws tshaj lij ntawm Tsev Kawm Kho Mob Harvard.

Tab sis tseem, koj yuav tsum tau swapping qab zib rau allulose?

Cov neeg txiav txim tseem tsis tau tawm, hais cov kws tshaj lij. Txog tam sim no, tsis muaj kev tshawb fawb tib neeg tau pom tias muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv lossis kev pheej hmoo ntawm kev siv allulose, hais tias Moskovitz. Tab sis rau ntau yam ntawm cov khoom qab zib tshiab no, "tseem tsis muaj pov thawj txaus tias nws zoo dua li cov qab zib li niaj zaus rau kev noj qab haus huv," ntxiv Fine. (FYI: Feem ntau cov kev tshawb fawb tam sim no ntawm allulose yog me me lossis ua rau tsiaj.)

Thaum cov khoom qab zib zoo li allulose tuaj yeem qhia kev cog lus rau cov neeg uas muaj cov hniav qab zib tab sis tseem suav nrog suav suav, saib lawv qhov hnyav, lossis ntshav qab zib paub, "txoj hauv kev zoo tshaj yog sim lwm cov khoom xyaw uas muaj cov khoom qab zib," hais tias Moskovitz. "Cinnamon, vanilla extract, txiv hmab txiv ntoo tshiab, thiab cocoa hmoov tuaj yeem ntev mus ntxiv qhov tsw rau koj cov dej haus, khoom noj thiab khoom qab zib uas tsis muaj peev xwm paub. uas koj tsis xav tau zaub mov kom saj qab zib heev kom txaus siab rau lawv. " (Xav tau qee qhov inspo? Nov yog cov piv txwv ntawm cov tib neeg tswj hwm lawv cov piam thaj txhua hnub.)

Tag nrho cov khoom qab zib ntxiv (xws li txiv tsawb txiv hmab txiv ntoo, stevia, thiab allulose) yuav muab pov tseg koj cov khoom qab zib ntuj. Yog tias koj ceev faj txog ntshav qab zib rau kev kho mob, ces allulose tuaj yeem yog lwm txoj hauv kev zoo rau cov khoom qab zib xws li cov suab thaj, zib ntab, los yog kua qab zib. (Muaj feem cuam tshuam: Vim Li Cas Qes Qab Zib-Qab Zib lossis Qab Zib Zaub Mov Tsis Pub Noj Qab Zib tuaj yeem yog Lub Tswv Yim Tsis Zoo)

Moskovitz hais tias "Txawm li cas los xij, hauv qhov nruab nrab, cov khoom qab zib zoo ib yam muaj kev nyab xeeb rau cov tib neeg noj qab nyob zoo," "Tsis muaj teeb meem dab tsi, twv yuav raug hu noj allulose hauv qhov nruab nrab yog tias koj txiav txim siab ua li ntawd."

Thiab, zoo li ib txwm, nws yog lub tswv yim zoo los tham nrog tus kws tshaj lij xws li kws kho mob (tshwj xeeb tshaj yog tias koj txhawj xeeb txog qib ntshav qab zib vim hais tias, ntshav qab zib) thiab/lossis tus kws qhia noj zaub mov yog tias koj tsis paub meej.

Ntsuam xyuas rau