If you’ve been wishing for a better tasting low-calorie sweetener, allulose might be the answer. This recently FDA-approved sugar substitute boasts a lot of positives. But before adding it to your coffee, it’s important to get the whole picture.
“Allulose is a new option in the list of safe alternatives to sugar,” says University Hospitals registered dietitian Elizabeth Traxler, MS, RDN, LD. “Like many sugar substitutes, allulose is low calorie and doesn’t raise insulin or blood sugar levels, so it can be helpful for weight management and diabetes. The thing that sets allulose apart is it has a texture and flavor similar to table sugar and it doesn’t seem to give the strong aftertaste that is often associated with most low-calorie sugar substitutes.”
What is Allulose?
Allulose is a sugar found naturally in raisins, figs, maple syrup, molasses and wheat. Allulose is commercially produced by heating the sugar molecule fructose and changing its chemical form. The resulting sweetener is available granulated like sugar or in liquid form. You can find it online, but you won’t find it on most store shelves or in many low-calorie foods or beverages – at least not yet.
Allulose and the Body
The body responds to allulose differently than it does to table sugar. Allulose is quickly absorbed and excreted, but isn’t metabolized by the body. Because it isn’t metabolized, allulose doesn’t increase insulin or blood sugar levels, isn’t stored as fat and won’t promote weight gain like sugar does.
The “Sweet” News about Allulose
Sweet and tasty. Allulose is about 70 percent as sweet as sugar and tastes a lot like sugar, with little or no aftertaste. That means you can truly enjoy it as a sugar substitute, including for baking.
Low calorie. Allulose has about one-tenth of the calories in sugar. It contains approximately 1.6 calories per teaspoon compared to 16 calories in 1 teaspoon of sugar.
Safe. Allulose has received the “Generally Recognized as Safe” approval from the Food and Drug Administration (FDA).
No tooth decay. Unlike sugar, and like some other sugar substitutes, allulose isn’t metabolized in the mouth, so it doesn’t contribute to tooth decay.
Doesn’t raise insulin and blood sugar levels. Allulose doesn’t raise insulin or blood sugar levels, which makes it an appropriate choice for individuals with diabetes. But the benefits may go far beyond that.
“A few studies have shown that if a certain amount of allulose is consumed with other carbohydrates, there may be a lower blood sugar spike than what is typical for that food on its own. And studies conducted with rats demonstrated that allulose may enhance the body’s sensitivity to insulin, which is important for blood sugar regulation,” says Traxler.
The Drawbacks of Allulose
Side effects. At this point, there aren’t many human studies to show how much allulose may be harmful. While not many side effects have been identified, it’s possible that when consumed in higher amounts, allulose may cause GI upset due to its poor absorption. In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.
Price. The product is new, has to be commercially produced and has a lot of positive qualities that put it in high demand. That all adds up to a high price. Compared to other sweeteners, allulose is the most expensive. Allulose is almost five times the price of table sugar, more than twice the price of Sweet’N Low, and about 30 percent more expensive than Truvia and Equal.
“If you can afford the cost, allulose has a lot in the plus column. It provides another safe option for adding sweetness without sugar or calories. It may be especially appealing due to its potential to support weight loss and blood sugar management. However, like any other sugar substitute available, we should consume it in moderation as more research is needed to assess its health impact over time,” says Traxler.
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University Hospitals has a team of clinical dietitianswith the expertise to provide counseling and personalized eating plans for anyone looking to enhance their health, meet nutritional goals or lose weight safely and effectively.
FAQs
Allulose is also approximately 70% as sweet as sugar, allowing for a satisfying level of sweetness while keeping calories in check. Additionally, allulose is not metabolized by the body in the same way as traditional sugar, resulting in minimal impact on blood sugar levels.
What is the downside of allulose? ›
The Drawbacks of Allulose
While not many side effects have been identified, it's possible that when consumed in higher amounts, allulose may cause GI upset due to its poor absorption. In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health.
Is allulose the best sweetener? ›
The Bottom Line
Leaning on allulose as an alternative to table sugar can be a healthy substitute when you're trying to decrease your sugar intake, especially if you have diabetes.
Which is better, allulose or stevia? ›
Allulose leads to a much lower rise in blood sugar and insulin compared to sugar, while stevia doesn't raise blood sugar at all in those with blood sugar levels already in normal range.
Is allulose hard on the liver? ›
Summary: Research in mice and humans has found that allulose may reduce the risk of fatty liver disease.
Why is allulose banned in Canada? ›
Allulose is banned in Europe and Canada, possible carcinogen.
What is the healthiest sugar substitute? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Why isn t allulose more popular? ›
Allulose is technically a “rare sugar”, meaning it's found in teeny tiny quantities in certain plants. In order to make tons and tons of allulose, scientists first had to find a way to enzymatically convert fructose into it, so it was only made available in the U.S. a few years ago.
Is allulose like Ozempic? ›
Exciting research has recently come out showing that allulose—the zero-calorie sweetener we love to love here at Scotty's—is actually being shown to have a similar effect in your body to GLP-1 weight loss medications like Ozempic and Wegovy! Yes, you read that right.
Is allulose better than Monkfruit? ›
Both sweeteners offer a way to satisfy your sweet tooth without the drawbacks of traditional sugar. Both have minimal calories, do not impact blood sugars, and are generally considered safe by the FDA. The one exception is their heat stability in baking. Allulose may be a better option for baked goods.
In the case of allulose, it is promoted as a natural sweetener because it is found in nature in jackfruit, dried fruits, maple syrup, and molasses. However, to be produced in a cost effective way, allulose is not isolated from those sources. Most commercially available allulose is synthetically made from corn.
Which is healthier erythritol or allulose? ›
In terms of calorie content, Allulose takes the lead. It contains only 0.2 to 0.4 calories per gram, which is significantly lower than regular sugar. On the other hand, Erythritol provides about 0.24 calories per gram. It's slightly higher in calories compared to Allulose but still much lower than traditional sugar.
Why add allulose to monk fruit? ›
While allulose is only about 70% as sweet as sugar, it is a perfect blend with Monk Fruit which is about 300 times as sweet as sugar. Being a monosaccharide like sugar, allulose can mimic some of its qualities, such as the ability to caramelize under heat.
What are the drawbacks of allulose? ›
If consumed in large quantities, allulose may cause some stomach discomfort, including gassiness, bloating and queasiness. That's true of most other artificial sweeteners, too. And contrary to some popular myths, the National Cancer Institute says research hasn't shown artificial sweeteners to cause cancer.
Is allulose a carcinogen? ›
The FDA states that allulose is “generally recognized as safe” (GRAS). “Basically, they know that small amounts aren't going to do any harm to people if they consume it,” DiMarino says.
Is allulose bad for the kidneys? ›
Rare sugar D-allulose prevents obesity; however, an excessive and continuous intake of D-allulose may induce weight increases in the liver and kidney without apparent pathological and functional abnormalities.
Is allulose bad for gut health? ›
If consumed in large quantities, allulose may cause some stomach discomfort, including gassiness, bloating and queasiness. That's true of most other artificial sweeteners, too. And contrary to some popular myths, the National Cancer Institute says research hasn't shown artificial sweeteners to cause cancer.
Is allulose banned in Europe? ›
Allulose isn't currently approved in the UK or EU, though a consortium of companies is trying to change that. The Supplant Company is currently preparing dossiers to submit its product to UK and EU regulators. Tagatose, meanwhile, has long been approved in the US, UK and EU.
Is allulose natural or synthetic? ›
Allulose is a naturally-occurring, low calorie sugar that exists in nature in very small quantities. It is about 70% as sweet as table sugar with 1/10th the calories. It offers the same sweet, clean taste of sugar with no odd aftertaste. Allulose is minimally metabolized by the body.
