If you ever wished for sugar that may taste similar to the real thing but doesn’t come with the usual calories, you’re not alone. Due to various health reasons and personal preferences, many people seek sugar substitutes to enjoy some baked goods or other sweets without the increased risk of blood sugar spikes that table sugar usually promotes.

Allulose, as a sugar alternative, has been generating buzz in health and food circles. Found naturally in small amounts in certain foods and considered a low-calorie sweetener, this sugar alternative can become a part of the diet for those seeking to manage their blood sugar levels or simply watch out for their daily caloric intake.

In this article, let’s explore what allulose is, where it comes from, and why this alternative sweetener is gaining popularity.

What is allulose?

According to the International Society of Rare Sugars, rare sugars are monosaccharides and sugar alcohols that rarely exist in nature. Allulose, also known as D-psicose, is a sugar substitute often found in low-calorie products, which can be described as a rare sugar, as it is naturally present only in a few foods like wheat, figs, and molasses.

However, the amounts of naturally occurring allulose are minimal in those particular foods. Usually, the majority of allulose available on a larger scale is manufactured by using a special process that converts simple carbs, usually from corn or wheat, to allulose through an enzymatic reaction.

Allulose is a relatively new sweetener on the market, which is expected to be 70% as sweet as table sugar, mimicking the taste of regular sugar, too.

Why allulose is used as a sugar substitute

Allulose is becoming more and more popular in health-targeted packaged foods and among weight management communities due to a few most pronounced properties. Let’s explore them together.

Caloric benefits

Compared to regular table sugar, allulose contains almost zero calories, or around 90% fewer calories, to be more specific. A gram of allulose contains only 0.4 calories, meanwhile, sugar contains around 4 calories per gram.

That is because your body absorbs allulose in the digestive tract — the small intestines — but instead of breaking it down for energy, it quickly excretes most of it unchanged through urine.

In other words, you may get the sweet taste without contributing much to overall daily calories. This property of allulose is quite unique, which makes it especially attractive for glycemic control or those seeking weight loss.

Taste and functionality

Allulose sets itself apart from other sugar substitutes with its clean, sugar-like flavor with no ‘chemical’ aftertaste, no bitterness, and no ‘cooling’ sensation like you get from some of the more well-known sugar alcohols.

While allulose is less sweet than the simple sugars most people are used to, it tastes similar to other added sugar types, so using it as an alternative sweetener in recipes requires few adjustments. Some people even propose that allulose can be used as a 1-to-1 replacement for regular sugar in most baked goods or other recipes.

Health benefits

As with any ‘new’ product on the market, the proponents of allulose suggest that this sweetener may provide some benefits, especially for those with certain health conditions.

Blood sugar management

One of the most common proposed health benefits is the contribution to blood sugar regulation. One systematic review found that around 5 grams of allulose per meal may help control postprandial blood sugar in healthy adults. Theoretically, since most of the allulose isn’t broken down like other sugars — such as brown sugar or table sugar — using this alternative sweetener in place of simple sugars may help support blood glucose control.

However, while a few human studies assessed the potential of glycemic control using allulose, especially in people with diabetes, insulin resistance, or metabolic syndrome, it’s worth mentioning that most of the beneficial effects are observed with relatively small participant groups, short study durations, and varying doses of allulose. This is why more research is needed to fully understand its effects on blood sugar control.

Weight management

It is well-known that long-term excessive intakes of added sugar may contribute to weight gain, especially in Western-style diets. This is why many people seek alternatives that would still offer a sweet flavor without added calories.

Due to its low energy content, allulose, like other sweeteners, is often promoted for weight loss. Some animal studies have even shown potential fat loss when sugar was replaced with allulose.

In terms of human studies, some suggest that 4–7 grams of allulose vs. a placebo twice per week for 12 weeks provided a decrease in body fat percentage and mass, including abdominal fat.

However, human research on allulose's impact on weight is highly limited since the changes that allulose provided were relatively small. Thus, it may not translate to real-world weight loss without other dietary or lifestyle adjustments.

Dental health

It is well-researched that frequently consuming added sugar without proper oral hygiene may increase the risk of dental cavities.

Unlike sugar, allulose, similar to other sweeteners like xylitol, most likely does not contribute to tooth decay because oral bacteria do not metabolize it into acids that can cause enamel erosion.

Liver health

Allulose is attracting more interest from the scientific community in terms of its potential role in liver health. Research with animal models proposes that allulose may potentially contribute to fatty liver by reducing fat accumulation, which is especially important for people with non-alcoholic fatty liver disease (NAFLD).

However, human trials on allulose for liver health are lacking, which makes the limited evidence insufficient to support such potential benefits.

Regulatory status and availability

D-allulose is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA) for use in foods, as a sweetener in beverages, and other applications.

Moreover, since allulose does not impact blood sugar or other health-related parameters the same way sugar does, it has a food labeling advantage. Allulose can be excluded from total and added sugars on nutrition labels primarily due to its low caloric value and a lack of glycemic effect.

For these reasons, allulose is widely available in the U.S. It can be found in supermarkets as a granulated sweetener or as an ingredient in most low-carbohydrate, keto, or diabetes-friendly packaged products.

Meanwhile, in Europe, allulose is not currently approved for sale as a food ingredient since it is still under safety evaluation by the European Food Safety Authority (EFSA).

Potential considerations and side effects

As with any new type of ingredient, there is always one question that has to be answered: are there certain potential considerations or side effects of allulose that you should be aware of?

In a recent YouTube video I watched from MD Leonid Kim, the doctor said: “With the potential health concerns that our well-known sweeteners may have, one seems to stand out. Allulose seems not to yet have the same ‘baggage’ as other sweeteners in terms of safety and considerations like disruption of gut microbiome or metabolic health impact.”

Safety concerns

Since the FDA recognizes allulose as generally safe, short-term research does not seem to indicate any potential safety concerns, even at high doses of allulose consumption up to a year. Allulose also does not seem to have a negative effect on blood sugar levels or insulin. Thus, it may be safe for people with certain health conditions.

In the same YouTube video, Dr. Kim highlighted that “While allulose may seem like the holy grail for its proposed potential health benefits, it’s important to note that we are still missing long-term large safety evaluations, as well as any proposed health benefits come only from small, short-term observational data.”

Digestive effects

While there are no short-term safety concerns of allulose use noted yet, some considerations are raised for potential digestive issues when allulose is consumed, especially in larger intakes.

Some of the common side effects are associated with bloating, excessive gas, loose stools, or diarrhea, which are particularly important for those suffering from digestive conditions.

Mild gastrointestinal side effects were observed in people who consumed this rare sugar in doses over 0.4 grams per kilogram of weight. So, for someone with a body weight of 165 lbs, that would amount to around 30 grams of allulose per day. These potential side effects may result from allulose's ability to draw water into the large intestine and its fermentation by gut bacteria.

In any case, individual tolerance and variability may vary depending on each person, so if you decide to switch to allulose, make sure to do it gradually to avoid any potential adverse effects. If you already have certain digestive issues and gut health is a concern, it is always recommended to consult with your healthcare provider before introducing new foods.

Usage recommendations

If you decide to try incorporating allulose in your standard diet or simply want to use allulose as an alternative to sugar, here are some tips that may help you make the transition easier.

• Incorporate allulose gradually. Around 2–5 grams per day may help you assess your individual tolerance to the sweetener and monitor your body for any potential side effects.
• Avoid consuming large amounts of allulose sweetener at once. Best to divide usage across meals to minimize digestive upset.
• Allulose works best in sweet dishes and drinks. Try using it to sweeten beverages, baked goods, and other treats instead of sugar — this may help you minimize daily sugar intake and ease the transition to regular allulose use.
• Choose pure allulose products. Pre-blended sweetener mixes that include allulose may also contain other sweeteners that may affect glycemic impact.

Alternative options

However, if you are not ready to try allulose as an alternative to sugar, you may try other practices that may help to reduce your daily sugar intake gradually.

• You can try other sugar alcohols or other sweeteners. Sweeteners and sugar alcohols like erythritol, stevia, monk fruit, or xylitol have low to almost no glycemic impact, and thus are usually suitable for blood glucose management. However, individual tolerance and potential considerations of these sweeteners should be evaluated before use.
• Focus on whole, unprocessed foods. Prioritize whole grains, legumes, vegetables, nuts, seeds, and lean protein sources to reduce your overall daily sugar intake without alternative substitutions.
• Rely on whole food sweetness. Roasted sweet potatoes, berries, and fruits like bananas can provide natural sweetness and be a great addition to meals or a delicious snack to include throughout the day.
• Replace sugary beverages. It is well-known that most of the added sugar intake comes from sweetened beverages we consume per day. Substituting at least some of those with herbal tea or water flavored with berries may help to control your sugar and caloric intake.

Final thoughts

Allulose is considered a new, promising low-calorie sweetener that closely mimics the taste of sugar without the same impact on caloric intake. While current evidence supports its general safety and proposes potential health benefits, more long-term research is still needed.

If you are looking to reduce sugar in your diet, allulose can be one of the helpful tools, especially when introduced gradually and used alongside other balanced dietary strategies.

As always, individual tolerance, health, and personal goals matter, so listening to your body and consulting with a healthcare provider when needed is key.