Chapter 9: Frequently Asked Questions and Misconceptions About Allulose

Is allulose an artificial or natural sweetener?

Allulose is a naturally occurring monosaccharide that occurs in small amounts in foods such as figs, raisins, brown sugar, and maple syrup.

In commercial use, it is usually produced enzymatically from plant-based ingredients (e.g. fructose from corn or wheat).

Although the production is an industrial process, the molecule itself is natural, not a sugar alcohol, not an artificial sweetener.

Therefore, allulose can be classified as a natural sweetener, as opposed to sucralose, aspartame, or other synthetic sweeteners.

How safe is allulose to consume? Are there any side effects?

Allulose is a food ingredient considered “generally recognized as safe” (GRAS) in the United States (FDA), Japan, South Korea, and several other countries.

Scientific studies show that allulose does not raise blood sugar and insulin levels, does not pose significant health risks, and is a safe sweetener for most people.

Side effects

When consumed in larger amounts (usually above 0.4 g/kg of body weight per day), bloating, mild abdominal pain, diarrhea, or gas may occur, but these symptoms are typically temporary and mild.

Allulose is generally better tolerated than sugar alcohols (e.g. erythritol, xylitol), but moderation is important.

Does allulose really help with weight loss and blood sugar control?

Animal studies and smaller human studies suggest that allulose may help reduce body weight and abdominal fat, and improve blood sugar control.

Allulose does not raise blood sugar levels, and in fact, some studies show that it reduces post-meal blood sugar and insulin spikes, which may be beneficial for diabetics and those with insulin resistance.

Several mechanisms may play a role in supporting weight loss

Low calorie content (about 0.2–0.4 kcal/g, compared to 4 kcal/g of sugar).

It does not raise blood sugar levels, so it does not stimulate insulin production.

In animal studies, it reduced visceral (belly) fat and increased fat burning.

However, it is important to emphasize that the number of human studies is still limited, so longer-term, larger-scale research is needed to make definitive statements.

How is allulose different from sugar alcohols and artificial sweeteners?

Sugar alcohols (e.g. erythritol, xylitol)

These are partially or completely absorbed, but not completely metabolized, often causing bloating and diarrhea.

Allulose is not a sugar alcohol, but a monosaccharide that is absorbed by the body but not converted into glucose, so it is low in calories and causes fewer digestive complaints.

Artificial sweeteners (e.g. aspartame, sucralose)

These are synthetic compounds that are hundreds of times sweeter than sugar and have no nutritional value.

Allulose, on the other hand, is a naturally occurring sugar with a sweetening power of about 70% that of sucrose and has (albeit minimal) calorie content.

Is allulose suitable for everyone? Who can consume it?

Allulose is generally safe for most healthy adults, people with diabetes, those who are overweight, those on a diet, and those following a low-carb or ketogenic diet.

It is probably safe for children, pregnant women, and nursing mothers, but as with any new food ingredient, it is recommended that they consult a doctor before regular consumption.

What is the recommended daily amount? Is it possible to overdose?

The FDA has not set a strict upper limit, but experts say that consuming 0.4 grams of allulose per kilogram of body weight per day is safe, for example, for a 70 kg adult this is about 28 g/day ( 6 heaped teaspoons ).

Consuming larger amounts may increase the risk of digestive problems, but there is no known risk of poisoning or serious health risks.

In what foods is allulose found naturally?

Allulose occurs naturally in small amounts in figs, raisins, jackfruit, brown sugar, maple syrup, and some other fruits.

However, its quantity in these foods is negligible, so commercially available allulose is produced from plant materials by enzymatic conversion.

Does allulose cause tooth decay?

No. Allulose does not feed oral bacteria, does not acidify the pH of the mouth, and therefore does not contribute to the development of tooth decay - unlike traditional sugar. Therefore, it is considered a tooth-friendly sweetener.

Does allulose affect digestion or gut flora?

Allulose is well tolerated by most people, but in larger quantities it may cause mild digestive discomfort (bloating, diarrhea, gas).

Its long-term effect on the intestinal flora is still poorly known, but according to current data, it does not cause significant imbalances and does not cause symptoms similar to those of sugar alcohols.

Is allulose allowed in all countries?

Allulose is a food ingredient and sweetener approved (GRAS status) in the United States, Japan, South Korea, Singapore, Australia, and a few other countries.

However, it is not yet permitted everywhere in the European Union, as a new food ingredient requires a separate authorization procedure.

The prevalence is constantly increasing, and regulations may differ from country to country.

Does it really taste the same as sugar? Does it have an aftertaste?

The taste and texture of allulose is very similar to traditional sugar, without the bitter or cooling aftertaste that many other sweeteners have.

That's why it's especially popular among those looking for an alternative that's most similar to sugar.

Is it really a “miracle sugar”? Are there exaggerated claims about allulose?

Although allulose has many advantages (low calories, zero glycemic index, sugar-like taste, tooth-friendly, good digestive tolerance), it is important to emphasize that it is not a "miracle sugar".

It is not a substitute for a healthy, balanced diet , and it is not a panacea for weight loss or diabetes treatment – it can only be a tool in conscious nutrition.

What are some common misconceptions about allulose?

• “Allulose is an artificial sweetener.” – Not true, it is a naturally occurring sugar.

• “Is allulose dangerous or toxic.” – Scientific evidence suggests it is safe for most people when consumed in moderation.

• “Allulose causes digestive upset in everyone.” – Most people tolerate it well, but in large amounts it can cause mild upset, like many other sweeteners.

• “Allulose is completely calorie-free.” – Not true, it contains about 0.2–0.4 kcal/g of calories, which is one-tenth of sugar.

• “Allulose is freely available in all countries.” – Not true, licensing varies from country to country.

What should we pay attention to when buying and using allulose?

• Always buy from a reliable, qualified source.

• Introduce it into the diet gradually, monitoring the body's reactions.

• Do not exceed the recommended daily amount.

• It can be used for baking, cooking, drinks, creams, sauces, and sweets, as it is heat-stable and dissolves well.

Summary

Allulose is a promising, naturally occurring, low-calorie sweetener that has several advantages over sugar and other sweeteners.

Although it is generally safe to consume, moderation and informed choice are key.

Allulose is not a panacea, but it can be a valuable tool in conscious, healthy nutrition if consumers are aware of its real benefits, limitations, and the most common misconceptions.