3 mins read

All About Allulose

By: Melissa Mitri, MS, RD

Healthier natural sweeteners have gained popularity among consumers seeking to lower their sugar intake without artificial sweeteners. One such natural sugar alternative is allulose, a sugar substitute found in some fruits and syrups.

This interest in natural sweeteners like allulose is motivated by concerns about the risks associated with both added sugar and artificial sweetener consumption.

Let’s examine allulose in depth—how it compares to artificial sweeteners, its benefits, and how to incorporate it into your diet when you’re seeking some natural sweetness.

What is Allulose?

Allulose is a no-calorie natural sweetener alternative. It is considered a monosaccharide, a single sugar molecule similar in chemical structure to table sugar. However, it contains 90% fewer calories than sugar, making it appealing to those trying to reduce their calorie intake.¹

Allulose is considered a rare sugar because it is only found in a few foods such as figs, raisins, and maple syrup in small amounts.^2,3

For those with diabetes or who are looking to manage their weight, allulose can be a healthier, more natural-tasting low-calorie sweetener.

Allulose vs. Artificial Sweeteners

Both allulose and artificial sweeteners are used as sugar alternatives, but they possess different characteristics, benefits, and drawbacks. Here we’ll compare allulose to two common artificial sweeteners - aspartame and sucralose.

Allulose

A naturally occurring rare sugar found in small quantities in fruits, maple syrup, and molasses. It provides approximately 0.4 calories per gram, which is significantly lower than regular sugar.¹

Allulose has a taste and texture similar to sugar, making it an excellent substitute in baked goods recipes or as a sweetener in tea and coffee. It is about 70% as sweet as table sugar, as opposed to artificial sweeteners which tend to be extremely sweet.⁴

According to research to date, allulose does not appear to break down into glucose in the body but is instead excreted in the urine. This means it is unlikely to raise blood sugar levels, making it a suitable substitute for those with diabetes.⁵

Aspartame

Aspartame, also known as Equal, is an artificial sweetener used in place of sugar in foods and beverages such as flavored yogurts, ice creams, and diet sodas.

One of the biggest differences between aspartame and allulose is that aspartame is chemically made and is not naturally found in foods. Because of this, many people question the safety of consuming it long-term.⁶

Like allulose, aspartame contains minimal calories and is unlikely to spike blood sugar or insulin levels as traditional sugar does. It is about 200 times sweeter than sugar.^7,8

Aspartame is thought to be generally safe in moderation, but there are a few important aspects to consider. Some report a sensitivity to aspartame and may experience headaches, dizziness, or digestive upset after consuming it.

In addition, those with PKU, a genetic disorder where you cannot metabolize phenylalanine properly, must avoid aspartame. Because of this, products containing aspartame must contain a warning label to inform those with PKU to avoid them.⁹

According to the World Health Organization, excessive aspartame intake may increase the risk of cancer, however, more research is needed to confirm this potential risk.¹⁰

Sucralose

Sucralose, sold under the brand name Splenda, is another popular artificial sugar substitute found in many low-calorie and diet foods and beverages. Like aspartame, sucralose is chemically altered and is not found naturally in foods.

Sucralose differs from allulose and aspartame in that it is completely calorie-free, making it a common sweetener of choice for those looking to lose weight. It is about 600 times sweeter than sugar, which may be too intense for some people.^11,12

Because sucralose is so sweet, it’s questionable whether consuming it regularly may lead to a heightened desire for other intensely sweet foods. Our taste buds can adjust to a certain level of sweetness, leading us to crave more and more to achieve the desired intensity.¹³

While sucralose is generally considered safe, long-term sucralose use has been linked to gut health problems, bloating, and indigestion. One 10-week study also showed a link between chronic sucralose intake and increased glucose and insulin levels.^14,15

Health Benefits of Allulose

There are many health benefits to choosing a natural sweetener like allulose.

Supports Weight Management

Since allulose is essentially calorie-free, using allulose in place of regular sugar can naturally lower your daily calorie intake. And because it tastes similar to sugar, it may be more satisfying, which can also help you eat less.

One preliminary study showed those who consumed allulose two times a day saw a significant decrease in their BMI and abdominal fat mass compared to the placebo group. Another study showed allulose may also support weight management by enhancing fat-burning and metabolism in the body after meals.^16,17

Can Promote Healthy Blood Sugar Levels

Swapping sugar for allulose may also provide benefits for those with diabetes or insulin resistance.

If blood sugar spikes are a concern for you, allulose has been shown to have an anti-diabetic effect in some studies, improving both fasting and post-prandial (after-meal) glucose levels. It is possible it may provide this benefit via an anti-inflammatory effect on fat cells, which can reduce insulin resistance.^18,19,20

Especially if you normally consume a lot of added sugar, using allulose instead as a natural sweetener can help reduce your total sugar intake.

May Benefit Gut Health

While the research is still in its early stages, a few animal studies have linked allulose intake to improvements in gut health. A condition called leaky gut can disrupt the intestinal barriers that try to keep harmful toxins from entering in. Animal studies have shown allulose has the potential to enhance these barriers when compared to other traditional sugars like glucose and fructose.²¹

Suitable for Keto and Low-Carb Diets

Allulose is also a suitable sugar alternative for keto and low-carb diets for those craving something sweet. If you’re following a low-carb or keto lifestyle, you can use allulose as a sugar-free sweetener or choose healthier sweet treats containing allulose in place of sugar.

How You Can Incorporate Allulose Into Your Diet

Incorporating allulose into your diet is easy and can be a great way to cut down on sugar intake while enjoying sweet flavors. Here are a few ways you can add allulose to your day:

Beverages

You can use allulose in place of sugar to sweeten coffee or tea, add it to a smoothie for natural sweetness, or in homemade lemonade.

Baking

Allulose can be used as a 1:1 substitute for sugar in baking. Because it is similar in taste and texture to table sugar, it is a simple low-calorie sweetener swap for cookies, cakes, muffins, and more.

In Better-For-You Sweet Treats

Many of your favorite sweet indulgences are flavored with allulose, such as yogurt, jams, baked goods, and ice creams. Our Keto Foods ice cream pints and ice cream bars contain no added sugar and are naturally sweetened with allulose. Plus, our new cream bars contain allulose and are also fortified with prebiotics - fibers that help nourish your gut.

So, if you’re looking for a sweet treat that won’t break the calorie and sugar bank, try Keto Foods ice cream pints and bars today!

Disclaimer

This information is not intended to prevent, diagnose, prescribe, or treat any illness or condition, nor does it take the place of sound medical advice. You should always seek out your own medical care and determine the best diet and course of treatment for your unique health needs.

Sources

Summary

Allulose is a no-calorie natural sweetener alternative that has a similar chemical structure to table sugar
Allulose may support weight management, healthy blood sugar levels, and gut-health
Allulose is a good option for keto or low-carb diets