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 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.
What is the downside 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 the best sweetener? ›
Allulose can be a good substitute if you want to cut back on the amount of sugar or overall calories you eat. You can use it to make baked goods, frozen desserts, or your favorite drink. Since the sweetener has an extremely low sugar content, people on the ketogenic or “keto” diet have started to use allulose more.
Which is healthier allulose or stevia? ›
Neither of these sweeteners is necessarily healthier than the other. While both of these sugar substitutes may still require further research, both stevia and allulose have minimal documented side effects of health risks in humans.
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 better than Monkfruit? ›
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 is a better option for baked goods. Check out this Keto Chocolate Bundt Cake recipe from Cathy's Cake Salon made with a monk fruit allulose blend.
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.
The FDA has determined these sweeteners are safe, or not toxic, for the general public:
- Aspartame.
- Acesulfame potassium (Ace-K)
- Sucralose.
- Neotame.
- Advantame.
- Saccharin.
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.
How much allulose per day? ›
The authors say that the amount you can eat without experiencing side effects is based on body weight. So, someone who weighs 132 pounds should be able to comfortably consume 24 grams of allulose in a single sitting and up to 54 grams per day (two teaspoons of allulose is 8 grams).
What are the negatives of allulose? ›
That said, consuming high doses of allulose could lead to side effects like nausea and diarrhea. This led the researchers to suggest a maximum single dose and maximum total daily intake of allulose of 0.4 grams per kg of body weight and 0.9 grams per kg of body weight, respectively.
Is allulose banned in Europe? ›
While most have US approval through Generally Recognized As Safe (GRAS) designations, approval is more onerous in Europe. Allulose isn't currently approved in the UK or EU, though a consortium of companies is trying to change that.
What is the truth about allulose? ›
Allulose does not increase blood glucose and does not promote the growth of the kinds of bacteria in the mouth that cause cavities. Allulose is safe to consume and permitted for use in foods and beverages by the U.S. Food and Drug Administration (FDA).
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 natural or synthetic? ›
Allulose is a naturally occurring sugar that is found in plant foods in very small amounts. It is also commercially produced from corn or fructose. Allulose is naturally low in calories. It contains about 10 percent of the calories of the same amount of table sugar and is about 70% as sweet.
Why is allulose banned in Australia? ›
Currently, allulose is deemed a 'novel food' in Australia, meaning it hasn't been around long enough for the Food Standards Australia New Zealand (FSANZ) office to declare it safe for regular public consumption. Thus, it's not readily available in supermarkets – yet.
