If you’re looking for a smarter way to enjoy sweetness, allulose, a sugar alternative can enhance your diet and sweeten your life in a healthier way. This guide will explain what is allulose and how to use it in recipes.
What is Allulose?
Allulose is a sugar substitute gaining attention, especially among those on low-carb or ketogenic diets. It is “widely regarded as a promising substitute for sucrose. It’s an excellent low-calorie sweetener, with 70% sweetness of sucrose and just 0.4 kcal/g dietary energy (0.4 calories/gram). Its unique properties and benefits have contributed to its rising popularity.
What is Allulose Made From?
Allulose, also known as D-psicose, is a rare sugar found in small amounts in foods like figs, raisins, and wheat. It can be naturally produced during the processing of sucrose and fructose or synthesized through chemical or enzymatic means.
Try this ice cream recipe made with allulose: Ninja Creami Coffee Ice Cream
Allulose Benefits
A major benefit of allulose is its minimal impact on blood sugar levels. Unlike traditional sugars, it does not cause spikes in blood glucose or insulin, making it appealing for people with diabetes or those managing blood sugar. Allulose also offers potential health benefits, such as anti-hyperlipidemic and anti-inflammatory effects, which may help prevent obesity and atherosclerosis. Its low-calorie content, about 0.4 calories per gram—makes it valuable for reducing caloric intake while maintaining sweetness.
Allulose Side Effects/Safety
Allulose is generally recognized as safe for human use. Furthermore, it was shown that D-allulose, compared to sucralose, reduces body mass index (BMI), including abdominal and subcutaneous fat areas.
Consuming large amounts of allulose may cause mild digestive issues; moderation is advised. Acute intake of 25 g does not affect blood glucose, insulin, or ghrelin levels, unlike erythritol, which lowers ghrelin. Both allulose do not impact blood lipids, uric acid, or inflammation markers.
Allulose Substitutes
When substituting allulose for other sweeteners, use the following ratios:
- Allulose to Sugar: Allulose is about 70% as sweet as sugar. Therefore, 1 tablespoon of sugar is roughly equivalent to 1.4 tablespoons of allulose.
- Allulose to Xylitol: Allulose is about 70% as sweet as sugar, while xylitol is as sweet as sugar. To replace 1 tablespoon of xylitol, you would need approximately 1.4 tablespoons of allulose.
- Allulose to Maple Syrup: Maple syrup is slightly sweeter than sugar. About 1.5 tablespoons of allulose can replace 1 tablespoon of maple syrup.
- Allulose to Monk Fruit: You'll need roughly 1.25 tablespoons of allulose to replace 1 tablespoon of Monkfruit
- Allulose to Erythritol: Erythritol is about 60-80% as sweet as sugar, making it comparable to allulose. Generally, 1 tablespoon of allulose can be replaced with approximately the same amount of erythritol.
Monk fruit is one of the most popular low carb sweeteners people tend to choose. Curious about monk fruit, check out this post I wrote all about monk fruit a low carb sweetener.
Does Allulose Raise Blood Sugar?
Allulose does not significantly raise blood sugar levels, making it suitable for people with diabetes or those managing their blood sugar.
This study shows that 5g or 10g of allulose can lower postprandial blood glucose compared to meals without it. Mechanisms include inhibiting α-glucosidase, competing with glucose for transporters, stimulating glycogen synthesis, and increasing GLP-1 release. While the effect is small but clinically significant, further research with larger samples is needed to confirm these results.
Is Allulose a Sugar Alcohol?
Allulose is not a sugar alcohol. It is classified as a rare sugar or a monosaccharide. Unlike sugar alcohols, allulose is a low-calorie sugar that is chemically similar to fructose but with fewer calories. It is found naturally in small quantities in foods like figs and raisins.
Does Allulose Cause Diarrhea?
Some people may experience mild gastrointestinal symptoms like diarrhea when consuming large amounts. This is more likely in individuals sensitive to sugar substitutes but typically resolves with reduced consumption.
The study found that D-allulose, even at doses below the maximum tolerable levels for adults, is generally well tolerated in children with few mild or moderate gastrointestinal symptoms. Specifically, only one participant in the low dose group experienced stool type 6 or 7, and none in the high dose group did, indicating no significant impact on stool consistency.
Net Carbs
Zero!
Allulose is a low-carb, calorie-free sweetener that tastes 70% as sweet as sugar and has minimal impact on blood sugar levels. Its natural origin and sugar-like qualities make it a useful alternative for those on low-carb or ketogenic diets.
Allulose on a Keto Diet
Allulose is ideal for ketogenic diets due to its low caloric content and minimal impact on blood glucose and insulin levels. Since the body does not fully metabolize allulose, it does not significantly contribute to net carbs.
Allulose Glycemic Index
Recent research on allulose shows mixed results regarding its effects on glucose and insulin levels. While some studies find no significant change in these levels when allulose is added to glucose or sucrose, others observe modest reductions in glucose peaks and improved glycemic control, especially at higher doses. This suggests that allulose may have potential benefits as a sugar substitute for acute glycemic control, but more research is needed to fully understand its long-term impact on blood sugar management.
Where to purchase
There are so many different brands of allulose and types (liquid, powdered, granulated) and they're pretty much become main stream. You can get them at your local supermarket, and of course amazon.
Below are some of the most widely used brands.
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