Chapter 11: Appendix, Glossary

Allulose (D-psicose)

A naturally occurring, low-calorie monosaccharide that tastes similar to sugar but contains only a fraction of the calories.

GRAS

"Generally Recognized As Safe" – the FDA's classification for food ingredients that are generally recognized as safe.

Glycemic index (GI)

A value indicating the blood sugar-raising effect of foods.

Caramelization

The process during which sugar turns brown under the influence of heat and changes its taste, smell, and color.

Ketogenic diet

A low-carb, high-fat diet in which allulose is a popular sweetener.

Sugar alcohol

A sweetener that is partially or fully absorbed but not fully metabolized (e.g. erythritol, xylitol).

Scientific sources, references

About the safety of allulose

FDA (GRAS status), multiple human and animal studies confirm safe consumption in moderate amounts.

Main health benefits

Low calorie content, minimal glycemic effect, tooth-friendly properties369.

Side effects

In larger quantities, digestive complaints (bloating, gas, diarrhea) may occur, but these are temporary and mild.

Allulose is not an artificial sweetener, but a natural, plant-based sugar alternative.

Recipes with allulose

Chocolate brownie with allulose

Ingredients:

• 100g butter

• 100 g dark chocolate (min. 70%)

• 120 g allulose

• 2 eggs

• 60 g almond flour

• 1 tsp vanilla extract

• pinch of salt

Preparation:

Melt the butter and chocolate over steaming water.

Stir in the allulose, then the eggs one by one.

Add the almond flour, vanilla, and salt.

Pour into a baking tray lined with baking paper and bake at 180°C for 20–25 minutes.

Allulose lemonade

Ingredients:

• 1 liter of water

• Juice of 1 lemon

• 2–3 tsp allulose

• mint leaves (optional)

Preparation:

Mix the lemon juice, allulose, and water.

Add mint leaves and lemon wedges to taste.

Serve well chilled!

Allulose jam

Ingredients:

• 1 kg of fruit (e.g. strawberries, raspberries)

• 150 g allulose

• 1 package 3:1 jam fix

Preparation:

Mash the fruit, mix in the allulose and jamfix.

Bring to a boil, then cook for 5 minutes.

Pour into sterile jars and leave to cool upside down.

Caramel sauce with allulose

Ingredients:

• 1/2 cup allulose

• 4 tbsp butter

• 1/2 cup whipped cream

• 1/2 tsp vanilla extract

• Pinch of salt

Preparation:

Melt the butter over medium heat.

Add the allulose, dissolve it completely.

Stir for 5-6 minutes until golden brown.

Carefully pour in the cream, stirring constantly.

Add the vanilla and salt, and let it cook for a few minutes before cooling.

Mug cookies (microwave)

Ingredients:

• 1/2 tbsp butter

• 2 tbsp. water

• 3 tbsp allulose

• 1/4 tsp. salt

• 1/2 tsp vanilla

• 3 tbsp. (almond) flour

• 1/2 tsp baking powder

Preparation:

Melt the butter and water in a mug in the microwave.

Add the rest of the ingredients, mix, and then microwave for about 45-50 seconds.

Keto chia pudding (vanilla, chocolate, or peanut butter-roasted fruit)

Ingredients:

• 1.5 cups unsweetened almond or coconut milk

• 2–4 tablespoons allulose (to taste)

• 1 teaspoon vanilla (for vanilla or chocolate version)

• 0.5 cup chia seeds

• (Optional: 0.25 cup cocoa powder for chocolate version; 1 cup raspberries + 0.25 cup keto peanut butter)

Preparation:

Mix together the milk, allulose, and vanilla (and cocoa if you're making a chocolate version).

Add the chia seeds, stir, let stand for 10 minutes. Stir again, then refrigerate for at least 3 hours or overnight.

Roasted fruit: Cook the berries with milk, puree, add the allulose, then stir in the chia seeds; cool.

You can decorate with extra toppings when serving.

Foamy cottage cheese breakfast bowl

Ingredients:

• 170g cottage cheese

• 3 tablespoons allulose

• 1 tablespoon melted butter

• 1 teaspoon vanilla extract

• 1 tablespoon almond butter

• 15 g chopped walnuts

• 15 g blackberries or other berries

Preparation:

Blend the cottage cheese, allulose, melted butter, and vanilla until creamy.

Spoon the almond butter, nuts and fruits on top.

Keto/low carb banana bread

Ingredients:

• 0.5 cup almond flour

• 0.25 cup coconut flour

• 0.5 cup allulose

• 1.5 teaspoons baking powder

• Pinch of salt

• 1 ripe banana

• 3 eggs

• 1 teaspoon vanilla

• 0.5 cup melted butter

Preparation:

Preheat the oven to 175°C. Mix the dry and wet ingredients separately, then combine them.

Pour the mixture into a loaf pan and bake for 33–37 minutes. Cool, slice, and eat.

Keto breakfast cookies

Ingredients:

• Sunflower seeds, pumpkin seeds, sesame seeds

• Ground flaxseed

• Almond butter

• Melted butter

• Egg

• Coconut flakes

• Allulose (for the soft-crisp texture)

• Cinnamon, vanilla

Preparation:

Mix the ingredients into a sticky mass, shape into biscuits.

Bake in the oven for 10–12 minutes until golden brown. Let cool.

Caramelized pecans

Ingredients:

• 1/4 cup butter

• 1/2 cup cream

• 1 tsp vanilla

• 3 tbsp allulose

• 1 cup pecans

Preparation:

Melt butter, cream, allulose, and vanilla over low heat, then caramelize for 7-8 minutes.

Mix in the pecans and then spoon onto baking paper.

You freeze it in the refrigerator.

Keto puff pastry bread

90-second keto bread or other low-carb bread

Ingredients:

• 1 egg

• Cream

• Cinnamon, vanilla

• Allulose with the consistency of powdered sugar (for breading, flavoring)

Preparation:

Make or use ready-made keto bread, slice it.

Beat the eggs with the cream, vanilla, cinnamon and allspice.

Dip the bread slices in the butter and then fry until golden brown.

Serve with extra allulose and sugar-free syrup.

Tip:

Allulose is a perfect substitute for sugar in pancakes, muffins, smoothies, granola – simply use it instead of sugar, in the same amount.

Allulose – practical summary

Usage

Baking, cooking, drinks, desserts, jams, syrups, frosting, creams, ice creams.

Storage

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

Dosage

Its sweetening power is about 70% that of sugar, so use a little more for the desired sweetness.

Security

It is generally well tolerated in moderate amounts, but in larger amounts it can cause digestive problems.

Advantages

Low calorie content, zero glycemic index, sugar-like taste, tooth-friendly, heat-stable, natural origin.

Disadvantages

Higher price, more limited availability (especially in the EU), digestive complaints in large quantities.

Quality and purchase considerations

• Purity: Choose food-grade allulose with a purity of over 99%.

• Certifications: ISO, Halal, Kosher, FDA, USDA.

• Packaging: Hermetically sealed packaging, protected from light.

• Warranty: 2 years with proper storage.

Frequently Asked Questions (FAQ)

Is allulose safe?

- Yes, it is generally recognized as safe (GRAS) by the FDA. It is well tolerated in moderate amounts, but may cause digestive problems in larger doses.

What is the main benefit of allulose?

- Low calorie content, zero glycemic index, sugar-like taste, tooth-friendly properties, heat stability.

What should you pay attention to when buying?

- Reliable source, high purity, certificates, proper packaging and warranty.

Tables: comparative data, nutritional values

The table below summarizes the main characteristics and nutritional values of allulose, traditional sugar (sucrose), and the most common alternative sweeteners (erythritol, xylitol, stevia).

This information will help you make an informed choice when looking for a sugar substitute based on different dietary or health considerations.

Sweetener kcal/g GI Sweetening power

Sucrose 4.0 65 100

Xylitol 2.4 13 100

Stevia 0 0 200

Erythritol 0.2 0 60

Allulose 0.2 0 70

Explanation of the main features

Calorie content (kcal/g)

It shows how many kilocalories are contained in 1 gram of sweetener. The energy content of allulose and erythritol is negligible compared to sugar.

Glycemic index

It shows a blood sugar-raising effect. Allulose, erythritol, and stevia have a value of zero, so they do not raise blood sugar levels.

Sweetening power (sucrose=100%)

Allulose is about 70% sweet, erythritol is 60% sweet, while stevia can be up to 200 times sweeter than sugar.

Tooth decay

Allulose, erythritol, xylitol, and stevia do not feed oral bacteria, so they do not cause tooth decay, unlike sugar.

Thermal stability

All sweeteners withstand heat well, making them suitable for baking and cooking.

This table will help you quickly see which sweeteners have what benefits and properties, making it easier for you to choose an alternative that suits your diet and health.

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