Chapter 10: Summary and recommendations

Main benefits and properties of allulose

• Low calorie content

The energy content of allulose is only 0.2–0.4 kcal/g, or one tenth of that of sucrose.

• Glycemic index

It has zero, meaning it does not raise blood sugar levels, so it is safe for diabetics and insulin-resistant people.

• Taste and texture

Its taste, sweetness profile, and functional properties (volume, browning, caramelization) are nearly identical to those of sugar, so it can be used as a one-to-one replacement in most recipes.

• Metabolism

Allulose is rapidly absorbed in the small intestine, but is not metabolized by the body, but is excreted unchanged in urine and feces; most of it is not fermented in the large intestine, so it does not cause significant digestive complaints.

• Safety

Allulose has GRAS (Generally Recognized As Safe) status in most countries (USA, Mexico, South Korea, Singapore, etc.), its side effects are minimal, and it is well tolerated up to 30 g per day.

• Does not cause tooth decay

It does not acidify the pH of the oral cavity and does not feed the bacteria responsible for tooth decay.

• Positive physiological effects

According to animal and human studies, it reduces body weight, improves insulin sensitivity, inhibits fatty liver, reduces inflammation, and supports blood sugar control.

Who can allulose be recommended for?

• For diabetics (type 1 and 2)

Allulose does not raise blood sugar and insulin levels, and may even reduce postprandial blood sugar spikes, making it a safe alternative to everyday sweeteners.

• For weight loss and dieting

Due to its low energy content, it helps reduce calories and supports weight loss diets, while not having to give up the sweet taste.

• For people with insulin resistance and prediabetes

It can help regulate carbohydrate metabolism by stabilizing blood sugar levels.

• For those following a ketogenic, low-carb diet

Allulose is not considered a net carb, so it can be included in these diets.

• For children and the elderly

Good digestive tolerance, no risk of tooth decay, natural origin.

• For people with food allergies

There are no known allergens, but always check the ingredients on the packaging.

• For health-conscious consumers

Those who want to reduce their sugar intake but don't want to compromise on taste or enjoyment.

When and how should you use allulose?

• Daily consumption

In most countries, up to 30 g per day is well tolerated, but it is worth introducing it into the diet gradually, especially if you have not previously consumed rare sugars or sugar alcohols.

• Baking, cooking

Allulose is heat-stable and caramelizes well, making it excellent for baked goods, cakes, sweets, drinks, sauces, and creams.

• Sweetening beverages

It dissolves quickly in coffee, tea, lemonade, and smoothies, leaving no aftertaste.

• In functional foods

It is also suitable for sweetening protein bars, yogurts, cereals, ice cream, chocolates, and sugar-free sweets.

• Combination with other sweeteners

Allulose can be combined well with sweeteners with high sweetening power (e.g. stevia, erythritol), thus achieving a more complex taste and optimal sweetness level.

Practical advice for using allulose

• Dosage

Its sweetening power is about 70% that of sugar, so if we want to completely replace sugar, we need to use slightly more to achieve the desired sweetness.

• Storage

Store in a cool, dry place, protected from light, in tightly closed packaging.

• Graduality

Start with a smaller amount and then increase the dose, observing your body's reactions.

• Sensitivity

In larger quantities (over 30 g/day), mild digestive complaints (bloating, diarrhea) may occur, but these are rare and temporary.

• Labeling

Allulose must be listed on the ingredients list of products and may be labeled as an “added sugar” in some countries, even though its physiological effects are different from those of traditional sugars.

Long-term effects and research directions of allulose

Based on current scientific evidence, long-term consumption of allulose is safe and does not show any toxic, carcinogenic, or other harmful effects. In both animal and human studies, allulose has been shown to:

• Reduces weight and body fat gain.

• Improves insulin sensitivity and glucose metabolism.

• Protects the liver from fatty liver and reduces inflammation.

• It does not raise blood sugar levels and does not burden the pancreas.

• Does not cause tooth decay or feed oral bacteria.

Research is ongoing, especially in the areas of long-term human studies, effects on gut flora and metabolism, and applicability in different age and health groups.

Summary recommendations

We recommend the use of allulose for those who:

• I want to reduce my sugar and calorie intake,

• they don't want to give up the sugar-like taste and texture,

• living with diabetes, insulin resistance, obesity, metabolic syndrome,

• follow a health-conscious diet,

• children or the elderly, for whom it is important to protect teeth and metabolism,

• they follow functional, special diets (e.g. keto, low-carb).

Not recommended:

• if someone has experienced a known, confirmed allergic reaction to allulose or its contaminants,

• if you have severe digestive sensitivity, it is worth trying smaller doses first.

Future prospects: the place of allulose in modern nutrition

Allulose represents a new generation of sugar substitutes that offer both the pleasure of sugar and the benefits of a health-conscious diet.

Based on scientific findings, positive consumer experiences, and continuous technological developments, it is expected to become an increasingly widely available and used ingredient in the food industry and in everyday diets.

Allulose is not a panacea, but it is a modern, safe, natural, functional sweetener that can help reduce sugar consumption, improve metabolic health, and contribute to a longer, healthier life.

Summary:

According to current scientific knowledge, allulose is an excellent alternative to sugar, which is safe, well-tolerated, versatile, and has positive physiological effects.

With conscious choice, moderate consumption, and adequate information, allulose can be beneficial for all ages and life situations.

Key lessons and practical tips for using allulose

Key lessons learned

• Low calorie content and glycemic index

Allulose has an energy content of only 0.2–0.4 kcal/g, one tenth of that of sugar, and has a glycemic index of zero, so it does not raise blood sugar levels.

Therefore, it is ideal for diabetics, insulin-resistant people, dieters, and those following a ketogenic or low-carb diet.

• Sugar-like taste and texture

The taste, sweetness profile, and texture of allulose are remarkably similar to those of traditional sugar, with no bitter or cooling aftertaste, making it an excellent substitute for sugar in most recipes.

• Versatile usability

Allulose is heat stable, caramelizes and crystallizes well, making it perfect for baking, cooking, making beverages, desserts, jams, syrups, and even energy and hydration drinks.

• Safe when consumed in moderation

Allulose is generally well tolerated, but in larger amounts (above 0.4 g/kg of body weight at a time or 0.9 g/kg of body weight per day) it may cause digestive complaints, such as bloating, diarrhea, or nausea.

These symptoms are usually temporary and disappear when the dose is reduced.

Health benefits

Research suggests that allulose may reduce post-meal blood sugar and insulin spikes, help reduce weight and body fat, and protect insulin-producing cells in the pancreas.

However, these benefits only apply with moderate consumption and a balanced diet.

Practical tips for using allulose

Usage rates, sweetening power

The sweetening power of allulose is approximately 70% that of sugar.

If you want to replace sugar completely, use a little more of it, or combine it with another sweetener (e.g. stevia, monk fruit) if you want a more intense sweetness.

General rule: You can substitute sugar 1:1 in most recipes, but if you want a sweeter taste, increase the amount or combine it with other sweeteners.

Baking-cooking, caramelization

Allulose browns and caramelizes faster than sugar.

When baking, be aware that the cookies may brown too quickly - it's a good idea to cover them with foil during the last 5–10 minutes to prevent them from burning.

Allulose gives cakes a softer, juicier texture.

If you want a firmer texture, add half a teaspoon of psyllium or inulin to the dough.

Usage ideas

• For sweetening coffee, tea, lemonade, and smoothies.

• For making cookies, muffins, sponge cakes, breads, pancakes, waffles.

• Creams, glazes, puddings, jams, fruit jellies, syrups, caramel, homemade chocolate.

• Energy drinks, hydration drinks, sports drinks, as it does not raise blood sugar levels.

• Low-sugar jams, compotes, fruit desserts.

Dosage and tolerance

Introduce it into your diet gradually to assess your individual tolerance.

Do not exceed a single dose of 0.4 g/kg of body weight or a daily dose of 0.9 g/kg of body weight (e.g. for a 70 kg adult, approximately 28 g/occasion, 63 g/day).

If you experience any digestive complaints, reduce the dose or consume it in several portions.

Combination with other sweeteners

Allulose can be combined well with other natural sweeteners (stevia, monk fruit, erythritol) to achieve the desired sweetness level and texture.

Pay attention to the ingredient lists: some mixtures may also contain erythritol or xylitol, which can also cause digestive problems in larger quantities.

Purchase and storage

Always purchase allulose from a reliable, certified source.

Check the packaging for purity (over 99%), country of origin, and certifications.

Store in a cool, dry place, protected from light, in tightly sealed packaging to preserve its quality.

Labeling and inspection

Allulose may appear on the ingredient list under several names: d-allulose, d-psicose, psicose, pseudo-fructose.

Always read the ingredient list, especially when buying blended sweeteners.

Who is it especially recommended for?

It can be beneficial for diabetics, insulin-resistant people, dieters, ketogenic dieters, athletes, health-conscious consumers, children, and the elderly.

For those who want to reduce their sugar intake but don't want to give up the sweet taste and sugar-like experience.

Summary

Allulose is a modern, naturally occurring, low-calorie sweetener that provides a very similar experience to sugar, but does not raise blood sugar levels, does not cause tooth decay, and is well tolerated.

It can be used in a variety of ways for baking, cooking, drinks, and desserts – but always pay attention to moderation, individual tolerance, and purchasing from a quality source.

Allulose can be a conscious choice for anyone who wants to sweeten in a healthier way.