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Allulose, the best sugar alternative

June 28, 2025 Allulose Hungary

Source: Jillian Kubala, 3 Health Benefits of Allulose, A Non-Bitter Sugar Alternative

Allulose, due to its many good properties, rivals many other natural and artificial sweeteners.

Allulose, also known as D-allulose and d-psicose, is a type of sugar found naturally in certain foods, such as figs, raisins, and kiwifruit. It is also produced commercially from beet sugar or corn using special enzymes.

Allulose was discovered by scientists in 1940, but has recently become increasingly popular as the demand for sugar substitutes continues to grow. (Ref. 1)

It is 70% as sweet as table sugar (sucrose) and contains only 0.4 calories per gram, which is 10% of the calories in table sugar. (Ref. 2)

Unlike other low- and zero-calorie sweeteners (Ref. 3), such as aspartame (Ref. 4) and sucralose (Ref. 3), allulose tastes very similar to sugar, without a bitter aftertaste. It is also safe for baking and melts in the same way as table sugar.

For these reasons, allulose is popular among consumers looking for a healthier alternative to sugar.

Because allulose has no effect on blood sugar levels (Ref. 5) and contains far fewer calories than traditional sugar, its use has many health benefits, such as reducing blood sugar and insulin levels (Ref. 6) in both diabetics and non-diabetics (Ref. 1).

May lower blood sugar levels

Allulose tastes similar to table sugar but doesn’t affect blood sugar levels, making it a smart choice for diabetics. Sucrose has a glycemic index of 65, while allulose has a glycemic index of zero, meaning it doesn’t affect blood sugar levels. Studies have also shown that allulose has blood sugar-lowering effects.

A review of eight studies found that consuming allulose reduced postprandial blood sugar levels in healthy people. The review found that both five- and 10-gram doses of allulose were effective in reducing blood sugar levels compared to control groups (Ref. 7).

In another small study, twenty-four people with type 2 diabetes consumed a diabetic diet consisting of three meals per day containing 8.5 grams of allulose for two days.

The study found that participants' post-meal blood sugar levels were significantly lower after meals containing allulose than when participants consumed a normal diabetic diet (Ref. 8).

The study results also suggested that allulose may help protect the pancreatic cells that secrete insulin by reducing the body's need for this hormone, thus putting less strain on the pancreas (Ref. 8).

Researchers also hypothesize that allulose may inhibit the entry of glucose into the circulation and reduce glucose absorption in the small intestine, thereby suppressing the rise in blood sugar levels (Ref. 5).

Although several other studies have shown that allulose may have blood sugar-lowering properties in both diabetic and non-diabetic individuals, larger studies are needed to fully understand how allulose can be used to improve blood sugar levels.

May enhance weight loss

Allulose contains only 10% of the calories found in table sugar, which could be potentially beneficial for those trying to lose excess body fat.

Many factors influence body weight and body fat levels, as well as what causes someone to gain or lose body fat.

For many, excessive calorie consumption also contributes to weight gain. For those who consume high amounts of added sugar, replacing table sugar and other sweeteners (such as maple syrup, agave, and brown sugar) with allulose can reduce overall calorie intake, which may aid in fat loss.

Research also suggests that allulose may have anti-obesity effects.

One study looked at 121 Korean adults who consumed beverages containing eight or 14 grams of allulose per day for 12 weeks.

Compared to the placebo group, who consumed sucralose drinks, the study group had a significant reduction in body fat percentage and body fat mass.

In the group receiving 14 grams of allulose per day, the reduction in total abdominal and subcutaneous fat area measured by CT scan was also significant compared to the placebo group (Ref. 9).

Study results suggest that consuming allulose may increase postprandial fat burning and inhibit the absorption of dietary fat in the small intestine. However, human studies are currently limited and more research is needed.

May improve other aspects of health

Replacing caloric sweeteners with allulose can improve many aspects of health.

High intake of added sugar — including table sugar, corn syrup, and other added sweeteners — is linked to a number of health problems, from liver disease to tooth decay.

Because allulose is not metabolized, provides minimal calories, and has no effect on dental health, the FDA concluded that allulose can be excluded from the “Total Sugars” and “Added Sugars” claims on nutrition facts (Ref. 10).

Reducing your intake of added sugar and using safe, low-calorie sweeteners like allulose may reduce your risk of developing several health conditions and improve symptoms of others.

For example, a diet high in added sugars has been linked to an increased risk of heart disease, nonalcoholic fatty liver disease, obesity, and other health problems ( 11Trusted Source ).

Allulose is low in calories and passes through the body unmetabolized, meaning it doesn't come with the same health concerns as other sweeteners.

In fact, roughly 70% of allulose is absorbed into the bloodstream within an hour, but is excreted unchanged in the urine within 24 hours.

The remaining 30% reaches the colon and is excreted unchanged within 48 hours (10).

May protect against fatty liver

Studies in rats and mice have found that allulose, in addition to preventing weight gain, appears to reduce fat storage in the liver (Ref. 12, 13).

Hepatic steatosis, more commonly known as fatty liver, is closely associated with 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 (Ref. 13).

Allulose may also protect against muscle loss

In the same study in obese mice, allulose significantly reduced liver and abdominal adipose tissue and appeared to prevent the loss of lean meat mass (Ref. 13).

Additionally, a small study in 90 people found that taking allulose for 48 weeks improved fatty liver scores (Ref. 14).

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

Is Allulose Keto?

Allulose is a suitable sweetener during the ketogenic diet.

The keto diet emphasizes low carbohydrate intake, including sugar, to induce a metabolic state called ketosis.

Allulose has minimal impact on blood sugar levels, making it a popular choice for those following a keto lifestyle.

It provides a sweet taste without significantly impacting insulin levels, allowing individuals to satisfy their cravings without disrupting ketosis.

Additionally, allulose has negligible calories, making it attractive for weight loss.

Other commonly used keto-friendly sweeteners include stevia, monk fruit, and erythritol.

These sweeteners provide sweetness without calories or affecting blood sugar levels.

They are often mixed with allulose in keto-friendly recipes to maintain a low-carb lifestyle.

Safety and possible side effects of allulose

The FDA considers allulose to be generally considered safe, meaning it is not associated with any adverse health risks (Ref. 10).

However, consuming high doses of allulose can lead to side effects such as nausea and diarrhea.

One study found that ingesting 0.5 grams of allulose per kilogram (kg) of body weight caused severe diarrhea and other gastrointestinal symptoms, such as nausea.

However, no symptoms were reported up to a dose of 0.4 grams/kg body weight (Ref. 15).

This led researchers to recommend a maximum single dose and maximum total daily intake of allulose of 0.4 grams/kg of body weight.

This means that a 150-pound person should keep their allulose intake under 61 grams per day.

To put this into perspective, a 150-pound person would need to consume nearly 13.5 teaspoons of allulose sweetener to reach this maximum intake level.

What does allulose taste like?

The flavor profile of allulose is very similar to that of conventional sugar.

It provides a pleasantly sweet taste that is remarkably similar, without the noticeable aftertaste often associated with other sugar-free sweeteners.

Many describe the taste of allulose as clean, mild, and well-rounded, making it an excellent substitute for sugar in a wide range of foods and beverages.

Its ability to mimic the taste of sugar allows for a seamless transition in recipes and preparations, allowing people to enjoy their favorite sweets with reduced sugar content.

Whether used in baking, beverages, or simply as a tabletop sweetener, allulose provides a satisfying sweet taste that is satisfying for those looking for an alternative sweetener without compromising on taste.

Tips for consuming allulose

Allulose can be used in the same way as table sugar.

It's safe for baking and crystallizes just like sugar. It even caramelizes, just like regular sugar.

Allulose is ideal for baking because it closely resembles the properties of conventional sugar, including browning and crystallization (Ref. 2).

Most recipes recommend using allulose as a 1:1 replacement for traditional sugar to make low-sugar baked goods such as cookies, muffins, cakes, and pies.

In summary

Allulose is a low-calorie sweetener with a strong safety profile and minimal adverse side effects.

Unlike other sugar substitutes, it is versatile and tastes like regular sugar. Allulose can replace table sugar in cooking or baking.

Allulose is excreted from the body unmetabolized, so it does not affect blood sugar levels, which may be attractive to diabetics.

Plus, due to its low calorie content, it can help lower blood sugar levels, promote weight loss, and reduce the health risks associated with added sugar consumption.

Try allulose in recipes where you would normally use white sugar.