What is allulose, and is it healthy?

• Allulose is a rare sugar found in small amounts in foods like figs, raisins, and maple syrup.

• It tastes about 70% as sweet as sugar but contains roughly 90% fewer calories.

• Multiple clinical trials show that allulose doesn't significantly raise blood glucose or insulin levels.

• The FDA considers allulose generally safe, but digestive discomfort can occur above a certain level.

• In baking, allulose browns, caramelises, and adds bulk like real sugar, something most low-calorie sweeteners can't do.

• It's available in the US, Japan, Mexico, Singapore, and South Korea, but not currently approved in the UK or EU.

If you've been looking to cut back on sugar, you may have come across a new product: allulose. 

It is promoted as a lower-calorie, better-tasting alternative to other sweeteners — one that doesn't cause exaggerated blood sugar responses, and actually works in baking.

But what is allulose? In this article, we’ll dive into the facts, explaining where it comes from and how it might influence health.

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What is allulose?

Allulose, also known as D-psicose, is called a “rare sugar.” This is a type of simple sugar that occurs naturally, but in very small amounts.

It's found in foods like figs and raisins. Chemically, it resembles fructose, but your body processes it very differently.

This is because your body doesn’t metabolize it for energy, so most of it passes out in your urine. However, some does reach your large intestine where it is fermented by gut bacteria. 

Does allulose have any benefits?

Allulose has attracted interest for its unique ability to behave like sugar in cooking and baking while remaining very low in calories. 

Thankfully, there have recently been a few randomized controlled trials (RCTs) investigating the health effects of allulose. We’ll cover some of their findings next.

Impact on blood sugar

It is well established that allulose has a minimal impact on blood sugar levels. 

In fact, a 2024 meta-analysis of six RCTs found that allulose actively reduces blood glucose spikes after eating for people with type 2 diabetes. 

This is because allulose competes with glucose and fructose for absorption, meaning that it’s more difficult for sugar to reach the blood, causing a more gentle rise in blood glucose.

Weight management

Allulose is very low in calories. With roughly 90% fewer calories than sugar, it can potentially help people who want to manage their weight. 

While calories are not the only factor to consider in weight management, a reduction can support those goals. 

Allulose might contribute to weight management as part of a broader strategy, but it's not a fat-burning, miracle weight-loss solution.

Sugar replacement

Allulose can genuinely replace sugar in cooking. Unlike most other sweeteners, it can brown, caramelize, and change texture just like sugar. 

It provides the bulk and moisture that baking or cooking requires from sugar, so it is a good alternative to try. That said, you do need to modify the recipe to balance the flavours, so there might be a bit of trial and error.

Dental health

While not yet extensively studied, it is likely that allulose is safer for your teeth than sugar. 

We hope to see more research on this in the future so we can know more, but it is a reasonable conclusion based on its chemical properties.

Is allulose safe?

The FDA has given allulose “Generally Recognized as Safe” (GRAS) status, and authorities in Japan, South Korea, Singapore, Mexico, and several other countries have followed with their own approvals. 

Allulose has been commercially available for about a decade, which is a much shorter track record than that of sweeteners like aspartame or sucralose, which have been studied for decades. 

Although no problems have been identified so far, that’s not the same as having 50 years of data.

Digestive side effects

This is, perhaps, the most common issue people experience with allulose, and it's directly linked to how your body processes it. 

The 20–30% that reaches your large intestine gets fermented by gut bacteria and draws water into the bowel. For some, this can mean bloating, cramps, or diarrhea.

In a 2018 study, they slowly increased dosage and found that it’s best to stay under 0.4 g/kg body weight in a single meal or 0.9 g/kg body weight per day.

If you’re trying allulose for the first time, start slow and work your way up to avoid any unwanted side effects. 

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Allulose vs other sweeteners

So, how does allulose compare with other sweeteners on the market?

Allulose vs stevia

Stevia comes from the leaves of the Stevia rebaudiana plant and is 200–350 times sweeter than sugar, depending on the extract. 

Allulose is also significantly better to bake with than stevia, which cannot provide the bulk that baking so often needs.

Allulose vs erythritol

Erythritol is cheaper and more widely available than allulose. It’s also the closest in terms of sweetness and baking quality. 

Also, there is recent evidence linking erythritol to poorer heart health, though research is ongoing. 

Allulose vs monk fruit

Monk fruit extract is 150–250 times sweeter than sugar with zero calories. It has a cleaner taste than stevia, but still can't match allulose for tasting like actual sugar. 

Like stevia, it doesn't provide the bulk, browning, or moisture that baking requires. That said, it is zero calories, so the decision would be based on personal preference.

Allulose vs artificial sweeteners

Artificial sweeteners deliver intense sweetness at zero calories and have decades of regulatory approval. 

The trade-offs: Many people notice unpleasant aftertastes, they've faced recurring safety debates (though regulators and scientists consider them safe at approved levels), and they are not ideal for baking. 

Which one to choose?

There is no single sweetener that is the best; just use whichever fits your priorities or situation. Here are some examples:

In what countries is allulose legal?

Allulose is approved for consumption in the United States, China, Australia, New Zealand, Mexico, Japan, Korea, and Singapore.

Its approval is currently pending in Canada.

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FAQs

Is allulose good or bad for you?

For most people, allulose is a healthier choice than regular sugar when used in moderation. 

It delivers sweetness at roughly 90% fewer calories and helps slow blood sugar rises after eating. The FDA considers it safe, and no serious health concerns have emerged at recommended doses. 

The main downside is digestive discomfort if you exceed about 0.4 g/kg of body weight in a single sitting. Within established limits, it's a solid sugar alternative for most people.

Is allulose banned in the UK?

Allulose isn’t banned in the UK, but it’s not yet authorized as a food ingredient. Applications for its approval are currently under review by the UK Food Standards Agency (FSA).

Is allulose healthier than stevia?

Neither is 'healthier' — they solve the same problem in different ways. Both have minimal impact on blood sugar and contain very few (allulose) or zero (stevia) calories. Where they differ is: 

Allulose tastes more like real sugar and performs far better in baking. Stevia is 200–350 times sweeter than sugar, so you need very little, but many people find the aftertaste off-putting. 

Stevia is also approved globally, including in the UK and EU, and costs less. So, choose allulose for taste and recipe versatility; choose stevia for availability and affordability.

Is allulose natural?

It depends on how strict your definition is. Allulose occurs naturally in figs, raisins, maple syrup, and wheat, so the molecule itself is found in nature. 

But commercial allulose is made by enzymatically converting corn-derived fructose, not by extracting it from those foods. The process uses natural enzymes but involves industrial-scale manufacturing.