What is allulose, the low-calorie substitute that tastes like sugar? Benefits and side effects

Your search for a healthy sugar substitute could end with allulose, an artificial sweetener, low in calories and similar to sugar in taste and texture, which is fast making it popular among food lovers and health-conscious people alike.
Allulose, found naturally in fruits like figs and kiwis, has been capturing the attention of wellness enthusiasts and influencers in South Korea. As more and more people are using it, it’s crucial to discuss its impact on health and possible side effects it may have.

What is allulose?

Allulose, is also known as D-allulose and d-psicose, and is naturally present in only certain foods like wheat, raisins, figs, molasses. It is also commercially produced from beet sugar or corn using specific enzymes.
The sweetener can particularly be a healthy addition for people with diabetes as it helps prevent blood sugar spikes, and also for those on weight loss journey with its low-calorie appeal.

Similarity and difference compared to sugar

Allulose has found a fanbase in people with a sweet tooth who do not like the bitter aftertaste of certain sweeteners like aspartame. Since its taste is similar to sugar being 70% as sweet, its popularity isn’t without a reason.

Benefits of allulose

Controls blood sugar spikes

The effectiveness of allulose in controlling blood sugar spikes is impressive and lowers blood sugar not just in people with diabetes but also in those without it. Sucrose or table sugar has a glycemic index of 65, while allulose has a glycemic index of zero, which means it does not affect blood sugar. Studies also show that allulose may have blood sugar-lowering effects in people with and without diabetes.

A review of eight studies published in the journal PLoS One found that consuming allulose can reduce post-meal blood sugar levels in healthy people.

Weight loss

Eating allulose-sweetened foods can help with weight loss and fat loss as it only has 10% of the calories found in table sugar. Research published in the journal Nutrients suggests that the sweetener may have an anti-obesity effect. The findings of the study suggest that it enhances post-meal fat burning and inhibits dietary fat absorption in the small intestine.

Side effects of allulose

Allulose hasn’t been linked to any adverse health risks, however, high doses may cause side effects like nausea, diarrhea, and other gastrointestinal symptoms.

How much allulose should you consume in a day?

Experts have suggested a maximum single dose and maximum total daily intake of allulose of 0.4 grams per kg of body weight and 0.9 grams per kg of body weight, respectively.

Ways to add allulose to your diet

1. It may be used to sweeten your tea or coffee.
2. Add it while baking your cake and cookies.
3. You can add it in your sweet pudding or favourite dessert.