Low-carb sweeteners have become a household necessity for many of us on the keto diet. And while there are some good ones out there, there’s a newer sugar substitute in the block that has the potential to knock out others.
This is actually a form of sugar called allulose.
What distinguishes allulose? In addition to looking, tasting, and caramelizing like sugar, it actually has some very exciting health benefits.
So not only can it help you with that sweet craving, it can also help you reach your health goals.
Let’s take a closer look at this new sugar substitute. But first, we will answer the question that might be on your mind…
Is allulose keto?
Yes, we are happy to report that allulose is good to include in the keto diet. We’ll get into some of the science that backs this up, as well as everything else you need to know to decide if this sweetener is right for you.
What is allulose?
Allulose has a chemical structure similar to other sugars. It’s a monosaccharide — a simple sugar — that bakes and freezes and tastes very similar to regular sugar, but contains only about 1/1 of the calories.
Allulose is considered a “rare” sugar, which means that it is found naturally in only a few foods, such as maple syrup, figs, raisins, and jackfruit. Manufacturers can also use enzymes to convert fructose from corn into allulose.
This sweetener has already been around for a while. Allulose was generally recognized as safe (GRAS), according to the US Food and Drug Administration (FDA), in 2012. (1)
So why haven’t we heard more about allulose before?
In April 2019, the US Food and Drug Administration announced that it was no longer necessary to list allulose in the “total sugars” and “added sugars” listed on the product’s nutrition label. (2It is important to note that allulose must still be counted in the total carbohydrates section of the label.
This is a big deal for manufacturers, who now have a greater incentive to include allulose in their products. They can produce better-tasting, shelf-stable goods and advertise zero (or reduced) sugar.
This change by the Food and Drug Administration (FDA) requires consumers to get smarter when they read nutrition labels.
For example, you might be familiar with calculating net carbs by taking the total number of carbs on the label and subtracting the grams of fiber and sugar alcohols.
To get an accurate net carb calculation now, you’ll also need to subtract the grams of allulose from the total carb count. Like sugar alcohols and fibre, allulose is a “non-carbohydrate” – it does not raise blood sugar and is not metabolized by the body for energy. (3)
The health benefits of allulose
This is where allulose really stands out from the crowd of sugar alternatives.
The research on allulose is fairly new, and many of the current studies have been conducted using animal models. So while more studies are needed, especially with people, the results so far are very encouraging.
One of the major health benefits associated with allulose is its ability to help maintain blood sugar levels.
One 2008 study found that taking 5 grams of allulose with carbohydrates reduced the next spike in blood sugar. (4They also found that taking allulose alone did not lead to low blood sugar, which is important for those who tend to be hypoglycemic.
Results of blood sugar stabilizing effects were also found in a 2010 follow-up study with patients with borderline diabetes, and in a 2018 study with type 2 diabetes. (5And the 6)
Other promising benefits of allulose include reducing body fat and increasing metabolism. A 2018 study showed that taking allulose led to a greater reduction in body fat after 12 weeks, and higher doses (7 g twice daily, versus 4 g twice daily) led to an even greater reduction. (7)
Animal studies have demonstrated these and other potential benefits, including positive effects on the microbiome, anti-inflammatory properties, and reduced fat in the liver. (8And the 9)
Allulose side effects
The research available so far has found few problems with allulose, and only at high doses.
One study in 30 people found that large amounts of allulose can cause gastrointestinal symptoms, such as nausea, bloating, diarrhea, and abdominal pain. (10)
The researchers concluded that these side effects of allulose could be avoided by staying below a single dose of 0.4 grams per kilogram of body weight and a total daily intake of 0.9 grams per kilogram of body weight.
This means that an adult weighing 150 pounds (68 kg) can likely avoid side effects by eating less than 27 grams in a single dose (6.8 teaspoons) and a total of 61 grams per day (15.3 teaspoons).
What about the long-term side effects? There is no human research in this area, but animal studies have shown no adverse effects with long-term use. (11And the 12)
versus allulose. Other sweeteners
You may be wondering how some of the best keto sweeteners stack up against each other. lets take alook.
versus allulose. erythritol
Erythritol is a sugar alcohol that contains no carbohydrates or calories. It has become popular as a sugar substitute because, like allulose, it has no effect on blood sugar and is keto-friendly.
Erythritol and allulose differ in some of their baking characteristics and taste.
You can bake with both sweeteners, although erythritol is less sweet — about 60% as sugar — compared to allulose, which has 70% sugar.
You may also notice a “cooling” effect when taking erythritol – as if you had tasted peppermint or menthol. This is not the case with allulose, which has a taste akin to table sugar.
Erythritol does not turn brown or caramel the way allulose and regular sugar do, so it may not be the best sweetener to use in making glazes or to sprinkle on top of cakes or muffins.
Both sweeteners have the potential to cause some gastrointestinal disturbances at higher doses.
versus allulose. stevia
Stevia is a zero-calorie sweetener that is 150-200 times sweeter than sugar. This contrasts with allulose, which is no more than 70% sugar. You have to be careful not to overdo it when adding stevia to the recipe, when with allulose you will actually need to add more.
Stevia can come in powder or liquid form. pure stevia extract powder It can be quite expensive compared to allulose, but much smaller amounts are needed to replace the sugar in recipes.
Stevia and allulose both have health benefits that range from lowering blood sugar to reducing inflammation. Stevia also shows some promise as an antimicrobial, contributing to oral health and reducing plaque and gingivitis. (13)
Where stevia stumbles for some people with its potential side effects and taste.
As a member of the ragweed family, stevia can cause allergic symptoms for some users. Additionally, some research indicates that stevia can disrupt the hormonal system in humans. (14In addition, many people have reported a bitter aftertaste with stevia.
Allulose does not have these effects, but it can cause some gastrointestinal disturbances at high doses.
Where do you buy allulose?
Allulose is growing in popularity, but it can still be difficult to find in grocery stores. Currently, online retailers are your best bet for this sweetener.
You can buy allulose pure or mixed with other sweeteners, such as stevia, monk fruit, or erythritol.
Some good brands of pure allulose are It’s just an allulose sweetener And the Useful allulose. Pure allulose is 70% as sweet as sugar, so you’ll need 1⅓4 cups of allulose to replace 1 cup of regular sugar in the recipe.
The must-try blended brand is High Principal Monk Fruit Stevia Erythritol & Allulose Blend. This brand measures cup for cup like sugar in recipes.
You’ll also see allulose appearing in low-carb and low-sugar products, such as some products Taskbars.
Frequently Asked Questions (FAQ)
Q: Is allulose natural?
A: Allulose is naturally found in small amounts in some foods such as maple syrup, figs, and raisins. Since the amount found in nature is so small, it is considered a “rare sugar”.
Q: How is allulose made?
A: Although some allulose is available from natural sources, this sweetener can also be made. It is made using enzymes to convert fructose from corn into allulose.
Q: Is allulose gluten-free?
A: Yes, allulose is naturally gluten-free. Allulose is found in small amounts in wheat, but the allulose you buy in the store is generally made from corn or extracted from sugar beets.
Q: Does allulose cause gas?
Allulose is well tolerated, especially compared to some other low-carb sweeteners. However, it can cause gastrointestinal symptoms in high doses.
One study showed that participants avoided side effects by staying below a single dose of 0.4 grams per kilogram. of body weight and a total daily intake of 0.9 grams per kilogram. of body weight. (15th)
When the amount of allulose consumed exceeded these doses, people experienced side effects that included nausea, bloating, diarrhea, and abdominal pain.
Q: Does allulose raise blood sugar?
No, allulose does not raise blood sugar. In fact, one of the hidden health benefits of allulose is its ability to help maintain healthy blood sugar levels.
One study showed that doses of 5 g and 10 g of allulose did not raise blood glucose or insulin levels during an oral glucose tolerance test (OGTT). (16)
Allulose is absorbed by the small intestine and excreted through the urine, primarily without being metabolized or broken down. (17Because it is not metabolized, it does not increase blood sugar.
Is allulose healthy?
We believe allulose is a healthy addition to any diet, particularly as an alternative to high-glycemic sweeteners like sugar. It’s also the perfect complement to the keto diet, and provides a healthy outlet for the occasional (or non-occasional) sweet snack or dessert.
Yes, allulose is healthy! It tastes great, has some amazing health benefits, and a few negatives when taken in moderate doses.
Allulose is great for keto
Allulose is one of our favorite sweeteners. And while more research is needed to confirm the health benefits, it’s very promising for potential effects in stabilizing blood sugar and burning fat.
Not only that, it is delicious without a bitter aftertaste, and behaves like regular sugar when cooked with it. Definitely try this sweetener!
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