What is allulose made from? Let’s examine this low-calorie sweetener, its health effects, and how it compares to others like stevia and erythritol.
The world of sweetening agents is vast, and it can be hard to keep track of the differences. You may have noticed allulose listed on the ingredient list of some recent grocery finds or perhaps a bottle of allulose syrup caught your eye.
But what is allulose made from and where can you expect to find it in foods and drinks? Does it have any health benefits (or concerns)? We’re answering those questions and more.
What is Allulose Made From?
Allulose is a rare, low-calorie sugar that occurs naturally in small quantities in certain fruits like figs and raisins. It has about 70% of the sweetness of table sugar (sucrose) but with only a fraction of the calories— <0.4 kcal/gram compared to 4 kcal per gram in regular sugar.
Because the body doesn’t metabolize allulose in the same way as glucose or fructose, it doesn’t trigger a dramatic rise (and fall) in blood sugar or insulin levels. This is one reason allulose is a popular sweetener for people managing diabetes or following low-carb diets.
Allulose is also non-cariogenic, meaning it doesn’t contribute to tooth decay.
Is allulose a sugar alcohol?
No, allulose is not a sugar alcohol; it’s better classified as a rare and naturally occurring sugar.
Unlike sugar alcohols such as erythritol and xylitol (note the suffix “-ol”) which are chemically altered to resemble sugar, allulose has a molecular structure similar to fructose but with different metabolic effects.
Unlike sugar alcohols, it doesn’t cause digestive issues like bloating or gas in most people and is absorbed by the body without being fully metabolized.
Where Allulose is Found
Allulose is found naturally in small amounts in foods like figs, raisins, and jackfruit, but in the food system, it’s often used as an ingredient in processed products as a low-calorie sweetener. It is commonly added to sugar-free or low-sugar items to provide sweetness without adding significant calories.
Some of the most common places to find allulose are:
- Low-sugar or sugar-free baked goods (cookies, cakes, muffins)
- Sugar-free ice creams and frozen desserts
- Reduced-sugar snack bars and protein bars
- Low-calorie or diet beverages
- Sugar-free syrups and sauces
- Some sugar-free candies and confections
- Reduced-sugar jams and spreads
- Specialty health foods marketed for low-carb or keto diets
To identify whether a product contains allulose, check the ingredients list for “allulose” or “D-psicose.”
While allulose is considered a sugar by its molecular structure, it’s often listed separately from “added sugars” on the Nutrition Facts panel because it doesn’t raise blood sugar or contribute to the total caloric value in the same way as regular sugars do.
You might also find allulose syrup in some products. This is a liquid form that provides the same low-calorie benefits as powdered allulose while offering a syrupy texture that makes it suitable for use in recipes like sauces, syrups, and baked goods.
Like the granulated form, allulose syrup doesn’t significantly raise blood sugar levels.
Potential Health Effects
Allulose has been studied for its potential health benefits, particularly for people managing blood sugar levels or reducing caloric intake.
Since it doesn’t really affect your blood sugar or insulin response, it can be a good option for people with diabetes or following low-carb diets.
Its low-calorie contribution also makes it a useful sweetening agent when weight management is a priority. Interestingly, some research has even found that regular allulose consumption may contribute to fat loss, particularly belly fat (which is the type of fat associated with a higher risk of heart disease, metabolic syndrome, and other related conditions).
Still, we don’t know everything about allulose yet. Some concerns exist regarding digestive discomfort when consumed in large quantities. Although less likely to cause bloating and gas than sugar alcohols, excessive consumption of allulose may lead to mild issues like diarrhea. It really depends on the person (and probably the quantity).
Overall, allulose is generally recognized as safe (GRAS) by the FDA, but moderation is recommended, especially for those sensitive to new or alternative sweeteners.
How it Compares to Other Artificial Sweeteners
Understanding what various sweetening agents can offer is helpful when deciding which one(s) you want to consume and perhaps which to avoid. Plus, they can have different sweetness strengths and best uses in the kitchen. Here are some similarities and differences between allulose and a few other popular artificial sweeteners.
Allulose vs Stevia
Allulose and stevia are both low-calorie sweeteners, but they differ in origin and taste. Allulose is a rare sugar with a taste and texture similar to regular sugar, while stevia is a natural extract from the leaves of the Stevia plant with a sweetness up to 300 times stronger than sugar, often accompanied by a slightly bitter aftertaste. Unlike stevia, which is calorie-free, allulose contains few calories but offers a closer mimic of sugar’s properties in cooking and baking.
Allulose vs Erythritol
Allulose and erythritol differ in how they are metabolized and their effects on digestion. Allulose is absorbed but not fully metabolized, resulting in minimal calories and no significant blood sugar impact, while erythritol is a sugar alcohol that passes through the body mostly unabsorbed. Erythritol is calorie-free and can cause digestive discomfort in larger amounts, whereas allulose is generally gentler on digestion but has a (very) slightly higher caloric content.
Allulose vs Xylitol
Xylitol is a sugar alcohol and allulose is a rare sugar. Xylitol contains more calories than allulose and can raise blood sugar slightly, though less than regular sugar, whereas allulose has negligible effects. Additionally, xylitol is known to cause digestive issues like bloating and diarrhea in some people, especially in larger amounts, while allulose is generally better tolerated.
Allulose vs Aspartame
Aspartame is an artificial sweetener that is about 200 times sweeter than sugar and is commonly used in diet sodas and packaged foods. Unlike aspartame, which is calorie-free but may raise concerns about safety in large amounts, allulose has minimal calories and is generally regarded as safe for those seeking a more natural sugar alternative.
Allulose Final Thoughts
As with other sweetening agents, allulose offers unique characteristics when used in foods and beverages. Thus far, there’s no evidence that allulose poses major health risks for people consuming it in moderation. The FDA has categorized it as GRAS, but it’s not currently sold in Europe. Still, more human research is beneficial. And it’s always possible that someone could have sensitivities or an adverse reaction to any food ingredient.
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