Is allulose a healthy sweetener?

Source: Healthline.com

Medically reviewed by: Katherine Marengo LDN, RD

Written by Franziska Spritzler, 2024.

What is allulose?

• affects blood sugar levels

• increases fat burning

• reduces fatty liver

Allulose tastes similar to sugar and may have health benefits.

It appears to be safe to consume in moderation, but more research is needed.

Allulose is a relatively new sweetener on the market.

It has the taste and texture of sugar but contains minimal calories and carbohydrates. Additionally, early studies suggest that it may have certain health benefits.

However, as with all sugar substitutes, there may be concerns about the safety and health effects of long-term use.

This article takes a detailed look at allulose and whether it’s a good idea to include it in your diet.

What is allulose?

Allulose, also known as D-psicose, is classified as a rare sugar because it is only naturally found in a few foods. It is also found in wheat, figs, and molasses ( 1Trusted Source ).

Some say that allulose has a taste and texture similar to table sugar. It is about 70% as sweet as sugar, which is similar to the sweetness of erythritol, another popular sweetener ( 2Trusted Source ).

Like glucose and fructose, allulose is a monosaccharide, or a single sugar. In contrast, table sugar, also known as sucrose, is a disaccharide, made up of glucose and fructose joined together.

In fact, allulose has the same chemical formula as fructose, but it is arranged differently. This structural difference prevents the body from processing allulose the same way it processes fructose.

Although about 70% of allulose consumed is absorbed into the bloodstream through the digestive system, it is excreted from the body in urine without being used as fuel ( 2Trusted Source ).

Allulose also provides 0.2–0.4 calories per gram (g), which is about 1/10 of the calories in table sugar ( 3Trusted Source ).

Here's some useful information for people with diabetes or who are monitoring their blood sugar levels for other reasons: Allulose does not appear to raise blood sugar or insulin levels.

Additionally, early research suggests that allulose has anti-inflammatory properties and may help prevent obesity and reduce the risk of chronic diseases.

Although some foods contain small amounts of this rare sugar, manufacturers have also used enzymes in recent years to convert fructose into allulose.

May help regulate blood sugar levels

Allulose may be an effective tool in the treatment of diabetes.

Several animal studies have shown that it may lower blood sugar levels, increase insulin sensitivity, and reduce the risk of type 2 diabetes by protecting the insulin-producing beta cells of the pancreas ( 5Trusted Source , 6Trusted Source , 7Trusted Source ).

In a study comparing the effects of consuming allulose, cellulose, and a commercial diet on insulin-resistant rats, the allulose group showed improvements in insulin sensitivity after 7 weeks ( 6Trusted Source ).

Early research also suggests that allulose may have beneficial effects on blood sugar control in humans ( 8 ).

In one study, 30 non-diabetic participants were given 50 g of sucrose, followed by either a placebo or allulose.

The allulose group experienced significantly lower blood sugar levels than the placebo group after 30 minutes, although this difference was not maintained at later time points ( 8 ).

Although research is limited and further studies in people with diabetes and prediabetes are needed, the evidence to date is encouraging.

May increase fat burning

Some research suggests that allulose may help increase fat burning, including visceral fat, a type of fat that is strongly linked to heart disease and other health problems ( 9Trusted Source , 10Trusted Source ).

In a study in 121 Korean adults, participants took either 4 or 7 grams of allulose or a placebo twice daily for 12 weeks. The group taking the higher amount of allulose experienced significant reductions in body fat percentage and mass, including belly fat ( 9Trusted Source ).

Another small study in 13 healthy adults showed that taking 5 grams of allulose before meals led to improved post-meal satiety, which may help with weight management ( 10 ).

Still, further human studies are needed before conclusions can be drawn.

May protect against fatty liver

Studies in rats and mice have shown that in addition to preventing weight gain, allulose reduces fat storage in the liver ( 11 , 12Trusted Source ).

Fatty liver disease, more commonly known as fatty liver, is closely linked to insulin resistance and type 2 diabetes.

In one study, leptin-deficient and obese mice were given allulose and showed lower total fat mass and liver fat after 15 weeks. These changes occurred without exercise or a restrictive diet ( 12Trusted Source ).

Allulose may also protect against muscle loss.

In the same study in obese mice, allulose significantly reduced liver and abdominal fat and appeared to prevent loss of lean mass ( 12Trusted Source ).

Additionally, a small study in 90 human participants showed that taking allulose for 48 weeks improved fatty liver scores ( 13Trusted Source ).

Although these results are promising, further controlled human studies are needed.

Is allulose safe?

Allulose appears to be a safe sweetener, although more research is needed.

The Food and Drug Administration (FDA) has added it to its list of foods generally recognized as safe. However, it is not yet approved for sale in Europe.

A 12-week study in dogs fed allulose found no toxicity or other health problems associated with the sweetener ( 14 ).

In the previously mentioned 90-person study, daily doses of 5-15 g (1-3 teaspoons) for 48 weeks did not have any negative effects.

In fact, research has found several health benefits, including improvements in fatty liver and the body’s ability to process glucose ( 13 ).

However, the results aren’t entirely positive. A test-tube study in mouse cells suggests that allulose may be linked to muscle cell damage during simulated exercise ( 15 ).

It is unclear whether these findings apply to humans.

Allulose appears to be safe and is unlikely to cause health problems when consumed in moderation. However, as with all foods, individual sensitivity always exists.

Is allulose the same as stevia?

Allulose and stevia are both low-calorie sweeteners, but they are not the same. Stevia is an extract of the Stevia rebaudiana plant. Allulose is a sugar that occurs naturally in certain foods, including figs and wheat, but can also be made from fructose as a commercial food product.

Allulose has a taste and texture similar to table sugar and contains minimal calories.

There are currently only a few high-quality human studies on the effects of allulose, but the sweetener appears to be safe when consumed in moderation.

Allulose is found in certain brands of snack bars, such as Quest Nutrition and SOBAR. Granulated allulose is also available online, although it is more expensive than other sweeteners.