What is Allulose?

A New Natural Sweetener on the Market

27 October 2022

If you are looking  a low-calorie sweetener that doesn't impact your blood sugar or insulin levels, allulose could be the perfect fit for you. This article explores what allulose is, if allulose is healthy, its benefits and downside effects, and how you can use it in your diet plan.

 What Is Allulose?

Allulose is a sweetener that naturally occures in some fruits like raisins, figs and maple syrup. Allulose has fewer calories per gram than any other sweeteners because it doesn't break down in your body like other sugars do, meaning it has no effect on your blood sugar or insulin levels- making it an excellent choice for people who have diabetes or are trying to lose weight by eating. 


Is Allulose Healthy?
The US Food and Drug Administration- FDA has evaluated allulose as "Generally Recognized as Safe" (GRAS)..
Allulose can be used as a substitute for table sugar or high fructose corn syrup (HFCS). It has been shown to have many health benefits including weight loss, improved blood pressure levels, reduced risk of diabetes and even lower LDL cholesterol levels! In addition, some studies have shown that it has anti-inflammatory properties that could help people who suffer from chronic pain conditions like 
arthritis or fibromyalgia.


allulose, sweetener, low sugar, healthy


What Are The Benefits of Allulose?

  • It's low-calorie: allulose only has 2.4 calories per gram, while table sugar has 4 calories per gram.  


  • It doesn't spike blood sugar levels: allulose does not have an effect on blood sugar levels in people who have diabetes- see study


  • Weight management: Unlike sugar or glucose, which spikes blood sugar levels quickly and then drops off again, allulose is metabolized slowly over time and won't cause an insulin spike or crash in your body—so it won't cause blood sugar imbalances or weight gain. 


  • Allulose has no aftertaste: instead it tastes like sucrose (table sugar), making it easy to swap out in recipes where you'd normally use regular sugar or another sweetener like stevia or xylitol. 
  • Allulose does not promote cavities, according to the FDA, unlike table sugar. See study 


What Are The Downside of Allulose?

  • It's expensive: Allulose is over 10x the cost of table sugar. 
  • Allulose appears safe and is unlikely to cause health problems when consumed in moderation. However, as with any food, individual sensitivities are always a possibility.  


Who Uses Allulose?
Since allulose contains fewer calories than other types of sugars, people on the ketogenic diet have started using it more often. The keto diet is focused on eating very few carbohydrates—which means cutting out most fruits and grains (and any food with added sugars). Allulose doesn't have many carbs so it's a good option for the ketogenic diet plan.


Bottom Line
Since experts like the American Heart Association recommend that people limit their added sugar intake, finding ways to accomplish this goal without feeling deprived can be incredibly helpful. 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.