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What is Tagatose? Tagatose is a food additive that is used as a natural sweetener. It is virtually indistinguishable in taste from sucrose at 92% sweetness but with a slightly quicker onset. Classed as a simple sugar (monosaccharide), it has a similar formula to that of fructose but with a slight change in chemical structure. Although it provides a similar taste to that of sugar (sucrose), it provides less than half the calories at 1.5 kcal/g ( 1); whilst having a low glycemic index (GI) of 3.

Where Can Tagatose be Found? Tagatose is produced from lactose naturally found in whey based foods. It is also found in small quantities in foods including apples, pineapples, oranges, raisins and dates.

How Does the Body Absorb and Metabolise Tagatose? Although the metabolic steps are the same as other simple sugars, the rate at which tagatose is metabolised is slower than related sugars. Only 20% of the tagatose ingested will be absorbed in the small intestine. The rest makes it way to the large intestine where it is fermented ( 2).

What Are the Benefits of Tagatose? As well as being used as a natural sweetener, there is interest in the impact that tagatose may have on the health of the body. It May Offer Benefits to People with Type 2 Diabetes Early human studies on the use of tagatose in those with type 2 diabetes showed promising results. In one small study, eight subjects consumed 75 g of tagatose of sucrose every day for 8 weeks ( 3). An oral glucose tolerance test showed tagatose produced no change in fasting glucose or insulin levels; bringing conclusion that it may be a useful adjunct in the management of type 2 diabetes. A cross, randomised, double-blind experimental design study, examined the effect of tagatose on glucose levels in 85 subjects ( 4). They were given one of three doses of tagatose (2.5 g, 5 g or 7.5 g), three times per day for 6 months. Only those within the 7.5 g group exhibited reductions in fasting glucose levels at 6 months — indicating that a higher level of tagatose is needed to see therapeutic benefits in blood glucose levels. Bestselling Keto Books Keto Chaffles Order and get 5 bonus chaffle recipes! My latest keto cookbook! 75 Delicious Treats for Your Low-Carb Diet Chaffles are the epitome of simplicity and versatility Simple Keto Meal-prepping, planning, and shopping strategies 100+ delicious low-carb recipes Quick & easy, no stress, no complication The Beginner's KetoDiet Cookbook Easy keto guide 100+ delicious low-carb recipes Whole foods, optimized for nutrition The Keto All Day Cookbook My best keto recipes 100+ delicious low-carb recipes Allergy-free options Quick Keto Meals in 30 Minutes or Less Quick and easy meals 100+ delicious low-carb recipes Allergy-free options Sweet & Savory Fat Bombs Sweet treats & savory snacks 100+ delicious keto recipes Allergy-free options Keto Slow Cooker & One-Pot Meals 100+ delicious low-carb recipes Ideal for batch cooking and meal prep Allergy-free options The KetoDiet Cookbook 150+ delicious low-carb recipes Quick guide to keto Keto food list Super Low-Carb Snacks 100+ delicious low-carb recipes Tasty paleo treats and snacks Ultra low-carb fat bombs Get it now Have any of my books? Claim your Premium Diet Plans In a similar, phase 3, randomised controlled, double-blind, placebo controlled trial, the safety and efficacy of tagatose in type 2 diabetic individuals was evaluated. Patients received either 15 g of tagatose three times a day or placebo, for 12 months ( 5). Results showed those in the tagatose group had a statistically significant reduction in HbA1c compared to placebo at all-time points. Those in the tagatose group also had a significant reduction in both total and LDL cholesterol compared to placebo. Whilst the exact mechanisms are still not fully understood, there have been some proposed hypotheses to help explain the metabolic effects observed: It may inhibit the release of glucose in the body — tagatose appears to be able to promote glycogen synthesis whilst simultaneously reducing its utilisation ( 6) It may delay the absorption of glucose — tagatose may have competition with or inhibit glucose transporters in the small intestine and so blocking its absorption ( 6) It Could Increase Fat Loss In a double-blind, randomised crossover study the impact of supplementing tagatose on subsequent food intake was investigated in 19 men ( 7). Ingesting 29 g of tagatose at breakfast was shown to reduce food intake by 15% by supper. In another study, the impact of tagatose on weight loss was investigated in eight diabetes subjects over 1 year ( 4). The results showed that subjects experienced a significant reduction in weight by 12 months. For many with diabetes, losing weight is often key to gaining control of blood sugar levels. However, weight gain is often a main side effect of insulin. Therefore, tagatose may be a novel supplement that can help mitigate weight gain side effects noticed with diabetes medications. It May Have Potential Probiotic Properties When tagatose is metabolised in the large intestine, it is broken down into short chain fatty acids (SCFAs). SCFAs such as butyrate, are known to have a prebiotic mechanisms within the body. In animal studies, tagatose was shown to alter the composition and population of the microflora in the gut (8). In a randomised, placebo-controlled, double blind study, 30 subjects were given 30 g of raspberry jam containing 7.5 g or 12.5 g tagatose, 7.8 g fructo-oligosaccharide, 7.6 g tagatose plus 7.5 g fructo-oligosaccharide, or 15.1 g sucrose at breakfast for 2 weeks ( 9). Those in the higher tagatose group showed an increased butyrate production, compared to those consuming the lower amount of tagatose.

Are There any Side Effects of Tagatose? Tagatose has been declared as Generally Regarded as Safe (GRAS) under FDA food ingredient rules (8). It has also been approved as a ‘novel food ingredient’ in the EU, with no reported incidences of allergy or toxic side effects. Although there has been no safety concerns associated with tagatose, there have been some specific side effects noted. The documented side effects associated with the excessive consumption are gastrointestinal upsets. Due to tagatose not being fully absorbed, the fermentation can cause osmotic effects resulting in more water in the large intestine. The majority of studies have shown that intakes above 30 g can cause symptoms such as stomach distension, flatulence and diarrhoea ( 4). Therefore the recommended dose of tagatose should not exceed 30 g in one day. Under European law, any food products containing more than 15 g of tagatose must be displayed (10).

Should You Add Tagatose into Your Diet? Although it provides a similar taste and texture as sugar, it provides less than half the calories whilst also having a very low GI. Both of which means that it has little effect on raising blood sugar levels in the body. There appears to be no serious side effects with it being deemed safe for general consumption and classed as a ‘novel food ingredient’. That being said, it has been shown to cause gastrointestinal upsets which may not make it suitable for everyone to consume. Even though it has an overall low GI, it is not at a level of zero like other low carbohydrate sweeteners. Therefore, using it in combination with other sweetener options may be the optimal approach. Therefore, if you are looking to integrate tagatose into your diet, it would be recommended to do it slowly and in small increments. Start at a lower dose (the lowest dose from the studies being 5 g) and gradually increase, never exceeding 30 g within one day. Similar to allulose, tagatose doesn't seem to crystalize and is suitable for low-carb recipes including low-carb ice-cream, keto marshmallows or sugar-free caramel sauce. Also, if you don't like the aftertaste or cooling effect of erythritol you are going to like allulose. The #1 Keto Diet App Free Download 1,500+ delicious keto recipes Trialed & tested for best results Optimized for nutrition Never feel hungry Planner & tracker Track all macros including net carbs Scan products Create your own meals Advanced tracking Track ketones, blood glucose & lipids Stay hydrated with water tracking Track your mood & energy levels Macro calculator Calculate your ideal fat, protein & carb intake Set any goal: weight loss, maintenance or weight gain Your macros update based on your progress Progress Monitor your macros, water intake, mood & energy Body weight, body fat and body measurements Ketones, blood glucose & lipids Evidence-based content Expert articles to help you make informed choices Guides & free diet plans New daily content And so much more...! Complete Keto Diet guide Integrated shopping basket Restaurants & guide to eating out Free Download App Store Google Play App Store Also available on Google Play Google Play Also available on App Store

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Emily Maguire, BSc, MSc Creator of lowcarbgenesis.com After completion of her BSc in Nutrition, Emily went onto study for an MSc in Obesity Science and Management. Author at lowcarbgenesis.com, she is keen to share the myths and truths surrounding the ever confusing and interesting topic of nutrition. With over 7 years of experience working within the commercial weight loss sector, she has unprecedented insight knowledge into the use of alternative nutritional therapies, particularly that of the ketogenic diet. More posts by Emily Maguire, BSc, MSc Emily Maguire, BSc, MSc Expert Article This article was written by Emily Maguire, BSc, MSc who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page. Evidence Based Evidence-Based articles are based on medical research, and scientific evidence. Our expert authors focus on hard evidence alone and include relevant research references from trusted sources to support their articles. We always aim to deliver relevant, trustworthy and up-to-date information based on trusted evidence and proven research.