Allulose is categorized as a rare sugar, naturally present in certain fruits like figs and raisins. It offers about 70% of the sweetness of regular table sugar, known as sucrose. As Anthony DiMarino, a registered dietitian at the Cleveland Clinic, notes, “It’s about 70% as sweet as sugar, so a little less sweet than normal sugar.” This subtle difference in sweetness makes it a compelling alternative for those seeking to reduce their sugar intake without sacrificing taste.
To understand allulose, it’s helpful to differentiate between types of sugars. The most common sweetener, sucrose, is just one form. Sugars are broadly divided into monosaccharides and disaccharides. Monosaccharides are simple sugars composed of a single sugar molecule, including glucose, fructose, galactose, ribose, and xylose. Disaccharides, on the other hand, consist of two sugar molecules bonded together, examples being sucrose, lactose, and maltose.
Allulose stands out as a monosaccharide. A key characteristic of allulose is its remarkably low-calorie content. It boasts 90% fewer calories compared to sucrose, rendering it practically calorie-free. Recent advancements in production methods have made it possible to produce allulose on a larger scale. This increased availability suggests that allulose is poised to become an increasingly popular sweetener option in the near future for health-conscious consumers and the food industry alike.
Is Allulose a Healthy Sugar Alternative?
The Food and Drug Administration (FDA) has granted allulose the designation of “generally recognized as safe” (GRAS). This status indicates that the FDA considers allulose safe for consumption in food and beverages.
According to DiMarino, regarding the GRAS status, “Basically, they know that small amounts aren’t going to do any harm to people if they consume it.” However, he advocates for moderation with any sweetener, whether natural sugar, allulose, or artificial alternatives. “What I recommend with my patients is that whatever you’re using, whether it’s natural sugar … or any artificial sweetener, is that you use your best judgment and use it in small amounts in moderation. Because we don’t want to rely on them too much.”
When consumed in moderation, allulose presents itself as a promising substitute for traditional sugar. One of the most compelling aspects of allulose is its unique metabolic pathway. “What’s interesting is that it’s not metabolized by the body. It’s absorbed by the small intestine, but then actually excreted. So none of the calories get absorbed or stored in your body,” DiMarino explains. Furthermore, research indicates that allulose has minimal impact on blood sugar levels and insulin response. “With the limited research that’s been done, it’s been found that [allulose] doesn’t have effects on blood sugars or an insulin response,” he concludes. This characteristic makes allulose an attractive option for individuals managing their blood glucose or following specific dietary regimens.
