Allulose, also known as D-allulose or D-psicose, is a naturally occurring “rare sugar” found in small quantities in foods like figs, raisins, and maple syrup. Unlike regular sugar, allulose provides only about 0.4 calories per gram—roughly 10% of the calories in table sugar—and has minimal impact on blood glucose and insulin levels.
Chemically similar to fructose, allulose is absorbed by the body but not metabolized, meaning it is excreted without being used for energy. This property makes it an attractive option for individuals managing diabetes or following low-carbohydrate diets. Studies have shown that allulose may help reduce postprandial blood sugar spikes by inhibiting enzymes like α-glucosidase and promoting the release of hormones such as GLP-1, which aid in glucose regulation.
In terms of taste and texture, allulose closely resembles sucrose, offering about 70% of its sweetness without the bitter aftertaste common in some artificial sweeteners. It also behaves similarly in cooking and baking, making it a versatile sugar substitute.
The U.S. Food and Drug Administration (FDA) has classified allulose as “Generally Recognized As Safe” (GRAS) and does not require it to be listed under “Total Sugars” or “Added Sugars” on nutrition labels, although it is counted as a carbohydrate.
However, it’s important to note that in some regions, such as the European Union and Canada, allulose is still considered a novel food and is not yet approved for widespread use.
While allulose is generally well-tolerated, consuming it in large amounts may lead to gastrointestinal discomfort, including bloating and diarrhea. Moderation is advised, with suggested intake limits based on body weight to minimize potential side effects.
As research continues, allulose presents a promising alternative for those seeking to reduce sugar intake without sacrificing taste or culinary functionality.
