One of the newest and most promising alternatives to Sugar is Allulose. It is a rare sugar that has almost zero calories and does not raise blood sugar levels. In this article, I will explain what allulose is. How it compares to other sweeteners. And how safe and practical it is to use it as an alternative to sugar.

Sugar is one of the most widely consumed and addictive substances in the world. It can add sweetness and flavor to many foods and drinks. But it can also have negative effects on our health. Such as increasing the risk of obesity, diabetes, heart disease, and tooth decay. That’s why many people are looking for alternatives to sugar that can satisfy their sweet tooth without harming their health.

What is allulose?

Allulose is a type of sugar that belongs to the family of monosaccharides, which are the simplest form of carbohydrates. It has the same chemical formula as fructose. Which is the sugar found in fruits and honey, but it has a slightly different structure. This difference makes allulose behave differently in our body than fructose. Unlike fructose, which is absorbed and metabolized by the liver, it is mostly excreted in the urine without being digested.

Allulose is naturally present in small amounts in some fruits and vegetables. Such as figs, raisins, jackfruit, kiwi, wheat, and corn. However, the natural sources of it are not enough to meet the demand for this sweetener. Therefore, it is mainly produced by enzymatic conversion of fructose from corn or other sources. Allulose has about 70% of the sweetness of table sugar (sucrose). But only 0.4 calories per gram compared to 4 calories per gram for sucrose. It also has a very low glycemic index (GI) of less than 5. Which means it does not cause a spike in blood sugar levels after consumption. For comparison, sucrose has a GI of 65, glucose has a GI of 100, and fructose has a GI of 25.

Allulose can be used as a sugar substitute in many foods and beverages that require sweetness. Such as baked goods, frozen desserts, yogurt, cereal bars, candies, jams, sauces, and soft drinks. It can also provide some functional benefits to these products. Such as enhancing browning, improving texture, preventing crystallization, and extending shelf life.

What are its benefits and risks?

Allulose has been studied for its potential health benefits and risks in humans and animals. The current evidence suggests that it may have some positive effects on blood sugar regulation, insulin sensitivity, fat loss, fatty liver disease, inflammation, and chronic disease risk. However, more research is needed to confirm these findings and determine the optimal dose and duration of its consumption.

Benefits

• It may lower blood sugar levels after meals by inhibiting the absorption of glucose in the intestine and stimulating the secretion of insulin in the pancreas. This may help prevent or manage type 2 diabetes and metabolic syndrome.
• It may improve insulin sensitivity by activating a protein called AMPK (adenosine monophosphate-activated protein kinase). Which regulates glucose uptake and energy metabolism in cells. This may also help prevent or manage type 2 diabetes and metabolic syndrome.
• It may reduce body fat mass by increasing energy expenditure and fat oxidation in the liver and muscles. This may help prevent or treat obesity and related complications.
• It may prevent or reverse fatty liver disease by reducing the accumulation of fat and inflammation in the liver. This may also help prevent or treat non-alcoholic fatty liver disease (NAFLD). Which is a common condition associated with obesity, diabetes, and cardiovascular disease.
• It may reduce inflammation by suppressing the production of pro-inflammatory cytokines (chemical messengers) in immune cells. This may also help prevent or treat chronic inflammatory diseases. Such as arthritis, asthma, inflammatory bowel disease (IBD), and autoimmune disorders.
• It may lower the risk of cardiovascular disease by improving blood lipid profile (cholesterol and triglycerides) and blood pressure. This may also help prevent or treat atherosclerosis (plaque buildup in arteries), coronary artery disease (CAD), stroke, and heart failure.

Risks

• Allulose may cause gastrointestinal discomfort, such as bloating, gas, diarrhea, and abdominal pain. In some people who are sensitive to it or consume large amounts of it. This is because it is not absorbed in the small intestine and reaches the large intestine, where it is fermented by bacteria and produces gas. The severity and frequency of these symptoms may vary depending on the individual’s tolerance. And the amount and type of allulose consumed.
• Allulose may trigger allergic reactions in some people who are allergic to corn or other sources of this sugar. This is because it may contain traces of proteins or other substances that can cause an immune response in some people. The symptoms of an allergic reaction may include hives, itching, swelling, difficulty breathing, and anaphylaxis (a life-threatening reaction). The incidence and severity of these reactions may depend on the individual’s sensitivity. And the amount and type of allulose consumed.

How is it regulated in different countries?

Allulose is a relatively new sweetener that has not been widely approved or regulated in different countries. The legal status and safety assessment of this sugar may vary depending on the region and the authority.

In the United States, allulose is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA) for use as a sweetener and flavor enhancer in foods and beverages. The FDA has also issued a draft guidance that exempts it from being counted as added sugars or total sugars on nutrition labels, as it does not contribute to calories or affect blood sugar levels.

In Europe, allulose is not yet authorized for use as a food additive or a novel food by the European Food Safety Authority (EFSA). However, EFSA is currently evaluating its safety and suitability as a novel food based on an application submitted by CJ CheilJedang Corporation, a Korean company that produces allulose. The EFSA’s opinion is expected to be published by the end of 2023.

In other regions, such as Asia, South America, and Oceania, allulose may have different levels of approval or restriction depending on the country and the product. For example, it is approved for use as a food additive in Japan, Korea, Singapore, Thailand, Colombia, Chile, and Australia, but it is not approved for use as a food additive in China, India, Brazil, or New Zealand.

Where and how to buy allulose?

It is not widely available in most markets, but it can be found in some products that contain it as an ingredient or in pure forms that can be used as a sugar substitute. Some examples of products that contain allulose are:

• Baked goods: it can be used to make cakes, cookies, muffins, breads, pies, and other baked goods that require sweetness and browning. Some brands that offer baked goods with allulose are Quest Nutrition, Smart Baking Company, ChipMonk Baking, and Keto Queen Kreations.
• Frozen desserts: it can be used to make ice cream, frozen yogurt, sorbet, gelato, and other frozen desserts that require sweetness and creaminess. Some brands that offer frozen desserts with allulose are Enlightened, Rebel Creamery, Killer Creamery, and Mammoth Creameries.
• Beverages: it can be used to make soft drinks, juices, teas, coffees, smoothies, and other beverages that require sweetness and flavor. Some brands that offer beverages with allulose are Zevia, Bai, Virgil’s, and Kitu Super Coffee.
• Syrups: it can be used to make syrups that can be used to sweeten pancakes, waffles, oatmeal, yogurt, or other foods. Some brands that offer syrups with allulose are ChocZero, Lakanto, Pyure Organic, and All-u-Lose.
• Granulated forms: it can be bought in granulated forms that can be used to replace sugar in recipes or to sweeten foods and drinks. Some brands that offer granulated forms of allulose are Wholesome Sweeteners, Besti, It’s Just!, and Sensato.

How practical is it as an alternative to sugar?

Allulose is a promising alternative to sugar that may have some health benefits and a few drawbacks. However, it is not a magic bullet that can solve all the problems associated with sugar consumption. It is still important to use it moderately and wisely as part of a balanced diet. Some of the pros and cons of using it as an alternative to sugar are

Pros

• It can provide sweetness and flavor to many foods and drinks without adding calories or affecting blood sugar levels. This can help people who want to reduce their sugar intake, lose weight, manage diabetes, or follow a low-carb or keto diet.
• It can also provide some functional benefits to foods and drinks that require browning, texture, stability, or shelf life. This can make it easier to cook or bake with allulose than with other sweeteners that may not have these properties.
• It is generally recognized as safe by the FDA and has been shown to have no significant adverse effects on health in human studies. It may also have some positive effects on blood sugar regulation, insulin sensitivity, fat loss, fatty liver disease, inflammation, and cardiovascular disease risk.

Cons

• It is not widely available or affordable in most markets. It may be hard to find or buy allulose products online or in stores. It may also be more expensive than other sweeteners or sugar.
• It is not as sweet as sugar or other sweeteners. It may require more quantity or adjustment to achieve the desired sweetness level. It may also have a different taste or aftertaste than sugar or other sweeteners that some people may not like.
• It may interact with other ingredients or cooking methods in unpredictable ways. It may cause changes in color, texture, volume, moisture, or flavor of foods and drinks that may not be desirable. It may also affect the absorption or metabolism of other nutrients in foods and drinks.
• It may cause gastrointestinal discomfort or allergic reactions in some people who are sensitive to it or consume large amounts of it. It may also have unknown long-term effects on health that have not been fully studied.

Allulose as part of a balanced diet

Some of the suggestions on how to use allulose moderately and wisely as part of a balanced diet are:

Use allulose only when necessary: Use allulose only when you need sweetness and flavor in your foods and drinks. Do not use it as an excuse to overeat or indulge in unhealthy foods and drinks. Try to limit your intake of allulose to no more than 10% of your total daily calories.

Use allulose sparingly: Use only the amount of allulose that you need to achieve your desired sweetness level. Do not add more than you need or use it excessively. Try to reduce your dependence on sweetness and develop a taste for less sweet foods and drinks over time.

Use allulose wisely: Use allulose in combination with other natural sweeteners like stevia, monk fruit, erythritol, or xylitol to enhance the sweetness level and flavor profile of your foods and drinks. Avoid using allulose with artificial sweeteners like aspartame, sucralose, saccharin, or acesulfame potassium, as they may have adverse effects on health and taste.

Use allulose carefully: Use allulose according to the instructions and recommendations of the product manufacturer or seller. Follow the recipes and tips provided by experts or experienced users who have cooked or baked with allulose before. Experiment with small batches and adjust accordingly until you get the best results.

Conclusion

Allulose is a rare sugar that has almost zero calories and does not raise blood sugar levels. It can be used as a sweetener and alternative to sugar in many foods and beverages that require sweetness and flavor. It may also have some health benefits and few risks, but more research is needed to confirm these findings and determine the optimal dose and duration of allulose consumption.

Allulose is not widely available or affordable in most markets, but it can be found in some products that contain it as an ingredient or in pure forms that can be used as a sugar substitute. It is important to use allulose moderately and wisely as part of a balanced diet, as it is not a magic bullet that can solve all the problems associated with sugar consumption.

If you are interested in trying allulose, you can check out some of the products and brands that offer allulose online or in stores. You can also read some of the reviews and feedback from other customers who have tried allulose and see what they say about the taste, quality, and value of the products. You can also look for some recipes and tips on how to cook or bake with allulose and see how it works for you.

I hope this article has given you some useful information and insights on allulose as a sweetener and alternative to sugar. If you have any questions or comments, please feel free to share them.