What Is Allulose? Everything You Need to Know About Allulose Sweetener a Sugar Alternative

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Where does it come from? Is it natural? Is it okay on a Keto diet? Are there issues with consuming it? On this page, I’ll answer these questions: in addition to What is Allulose? Here you’ll find details on everything you need to know about this sugar substitute sweetener.

What is Allulose?

Allulose is an alternative sweetener that tastes like sugar. Allulose does not metabolize like sugar in the human body and is generally safe for diabetics and those on a Ketogenic diet to consume due to the fact that it doesn’t raise blood sugar when consumed. Allulose is a zero on the glycemic index and does not impact insulin production as it does not raise glucose levels.

Is Allulose Keto Friendly?

I’ve tested Allulose over and over again with a CGM (more on that here) and have found no impact to blood sugar (I don’t get a glucose spike when I consume straight Allulose or products with Allulose in them). It’s not just me, it’s been proven by many to have little to no impact on blood glucose. Also, it’s a ZERO on the glycemic index. Read this post, about the glycemic index.

By all consideration, in relation to blood sugar control, it’s perfectly safe for those on a Ketogenic diet, diabetics, pre-diabetics, and the general population. There may be a very small population where this is not true but you’d be an extreme outlier.

Content on this page is for informational purposes and should not be treated as personal medical advice.

How is Allulose made?

Allulose is a naturally occurring sugar, if you’re buying Allulose, it’s a near guarantee that it’s created from the fructose in corn. While Allulose is natural and can be derived from other methods (as shown below), for cost savings and for mass production, corn is typically used.

Avoiding corn? Don’t worry… The corn is broken down into starch and fructose, the fructose is then converted to Allulose via an enzymatic conversion process. When you eat Allulose, you’re not consuming fructose. The enzymes – which serve as processing aids – are also not in the final product. There are no residual corn proteins in the final product either.

Allulose is naturally present in small quantities in nature. You can find Allulose in:

• Corn / Fructose
• Grapes
• Maple Syrup
• Jackfruit
• Raisins
• Figs
• Wheat

What is Allulose good for and what should I expect from it?

In this section you’ll get an idea on what Allulose tastes like, how to use it, why to use it, and more:

What does Allulose taste like?

Allulose tastes like sugar. When you try plain, granulated Allulose (in comparison to other zero glycemic sweeteners) you will notice it tastes a lot like sugar. In fact, I think most people couldn’t really taste a difference if put to the test. Allulose is also 70% as sweet as sugar. This means you may need to use more (unlike low calorie ingredients like Stevia) to get the sweetness that sugar provides in recipes.

Can you use Allulose in baking?

Allulose caramelizes just like sugar does and is indistinguishable from sugar in taste. It works best in baked goods that you want to remain soft and moist, as it won’t dry out or become crispy when baked like erythritol can.

We love to use it in cookies, whipped cream, frostings, and caramel.

Allulose Freezes like Sugar

This is great news for those making ice cream. The other low calorie, glycemic sweeteners don’t freeze as nicely as Allulose. You can really “feel” the difference from frozen product to frozen product.

Allulose on the Nutrition Label (counting net carbs)

Allulose Is labeled as a carb on the nutrition facts but is approved by the FDA to NOT be listed as sugar. When buying a product with Allulose you can deduct the carb count from Allulose for your actual net carb count. This is because Allulose does not raise blood sugar. More on counting net carbs here.

Example: On our Zero Sugar Caramel Sauce – This is considered a ZERO Net Carb product. It’s also considered ZERO SUGAR. Because Allulose doesn’t metabolize the same as sugar, and because your body’s glucose will not rise, we count net carbs in relation to the ingredient, Allulose.

For this example of Salted Caramel Sauce, the sweetener is Allulose. In one serving, there are 7g of Allulose which on the label is shown as Allulose AND as Total Carbohydrate (7g) (one in the same). However, because of Allulose being a zero on the glycemic index, your net carb count on one serving of this product would be zero net carbs.

This all means consuming Allulose will not impact ketone production or raise blood sugar. Allulose is a great sweetener alternative for type 1 and type 2 diabetics.

Allulose is VERY Low Calorie

Allulose is classified as a low calorie sweetener and is 1/10 the calories of table sugar (sucrose).

ZERO Net Carb

This is important for people wanting to limit high blood sugar events. If you’re attempting to manage health and one of your goals is to moderate your blood sugar (avoid huge blood sugar spikes), Allulose is considered an ingredient you’d want to use to replace sugar.

A zero on the glycemic index, and your ability to subtract the Allulose from the total carb count makes it a great alternative sweetener for those on a Ketogenic Diet and those who are attempting to reverse type 2 diabetes and pre-diabetes. It’s also a great option for type 1 diabetics attempting to avoid high glucose promoting foods.

Is Allulose artificial or natural?

Allulose is found in nature in foods like grapes, corn, maple syrup, and more. However, to extract the Allulose you need an enzymatic conversion process to take place.

I understand if people want to consider Allulose artificial as you can’t go out and pick it from a garden. However, it’s not created in a lab, it’s created in nature and we’ve figured out a way to extract it in to a sweet powder. This is a breakthrough for those who can’t tolerate high glucose, yet still want to enjoy a sweet treat.

Allulose is Keto?

Allulose is safe for anyone on a ketogenic diet. Your body will not metabolize Allulose as a sugar and in turn will not impact Ketone production.

Does Allulose cause bloating?

Yes, Allulose in excess and with high amounts of fiber for most people, will cause gut irritation. The data we currently have indicates that Allulose doesn’t impact gut microbiota but by the nature of how it’s metabolized (similar to fiber) it may have an impact on gas and bloating.

This bloating happens with almost all alternative sweeteners that are safe in relation to blood sugar control. However, you don’t have to deal with it and you can still enjoy it by figuring out what works best for your body (knowing how much you can consume without the bloated feeling).

What are some products that use Allulose?

Where can I purchase pure Allulose?

At Cardnl (Low Carb & Gluten Free). Purchase: Allulose

More Questions About Allulose: Answered

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Why is Allulose banned in Europe?

Before Allulose can be sold in Europe, it has to be approved as a Novel Food by the European Commission. Laws instituted in relation food production are lagging behind innovation. As soon as legislation catches up (as quickly as its able to) we’ll see prepackaged goods in Europe contain Allulose.

Proposal to market dossier

Why is Allulose banned in Canada?

Allulose isn’t banned in Canada but it’s not yet approved. In Canada, Allulose is considered a novel food ingredient because it has a limited history of use in food. These novel foods must first undergo a pre-market safety assessment before they can be sold. I would assume there’s no rush for approval at the moment. It’s only a matter of time before Allulose will be allowed in Canada.

Why is Allulose bad?

When an ingredient that’s not fully understood comes along and makes big promises, it’s natural that there’s going to be opposition. Allulose is relatively new on the scene (even though it’s naturally occuring), has been approved by the FDA, and is being used in diabetic friendly, and Keto friendly products in the United States.

Arguments against Allulose typically attempt to follow the reasoning of “artificial sweeteners are bad” (even though Allulose is naturally occurring). The negative “press” Allulose gets can be easily refuted by using studies available now highlighting why artificial sweeteners don’t impact insulin or glucose, and artificial sweeteners actually do not hurt the gut microbiome. Allulose isn’t bad or even artificial, it’s a great alternative sweetener for those trying to manage blood sugar while still enjoy sweet treats.

Does Allulose cause diarrhea?

Allulose is metabolized differently than standard carbs, it enters the large intestine and may cause gas, bloating, and possibly diarrhea (when too much is consumed). Most people that get diarrhea after Allulose consumption: have consumed too much Allulose, or have consumed Allulose along with other alternative sweeteners or sweet fibers, or have consumed a meal (or meals) that were high in fiber (for example: a large bowl of Brussels sprouts) in addition to Allulose consumption.

Does Allulose raise blood sugar?

Allulose is a type of sugar that is chemically similar to fructose, which is found naturally in fruits. Unlike other types of sugar, allulose is not easily metabolized by the body and has minimal effects on blood sugar levels. In fact, studies have shown that consuming allulose can actually lower blood sugar levels, making it a potentially useful sweetener for people with diabetes or other conditions that require careful management of their blood sugar levels. However, it is always important to consult with a healthcare provider before making any changes to your diet.

What is Allulose on the glycemic index?

The glycemic index (GI) is a ranking of carbohydrates based on their effect on blood sugar levels. Foods that are high on the GI scale are rapidly digested and absorbed, causing a rapid and large increase in blood sugar levels. Foods that are low on the GI scale are slowly digested and absorbed, causing a slower and smaller increase in blood sugar levels.

Allulose is a type of sugar that is not easily metabolized by the body, and therefore has little effect on blood sugar levels. As a result, it is likely that allulose would have a low GI score.

Allulose is a ZERO on the glycemic index!

Why is Allulose subtracted from total carbs?

Allulose is shown on nutritional labels in the United States as a carbohydrate. The reason those in the Keto & Diabetic communities subtract Allulose from their total carb count: they’re managing blood sugar levels and attempting to remain in a state of Ketosis.

Allulose is NOT significantly metabolized like sugar.

Why is Allulose so expensive?

Allulose is not yet a commodity that’s as widely produced as beet or cane sugar. This means the supply side of Allulose currently cannot keep up with the demand side. It’s more expensive to manufacture as the scale of manufacturing is much smaller for Allulose than other ingredients that are similar in use.

Will Allulose break a fast?

I can’t point a conclusive study on on Allulose in relation to autophagy, fasting, and longevity. However, we know: Allulose will not raise blood sugar and may be considered a zero calorie food. My definition of fasting is: you can consume anything that is calorie free. Allulose will (with this definition) not break a fast.

However: if you’re therapeutically fasting with purpose: avoid Allulose and ALL zero calorie sweeteners. If you’re intermittent fasting, you may consider Allulose as a viable option.

What are the side effects of Allulose?

Some people may experience gastrointestinal discomfort, such as bloating, gas, or diarrhea, when consuming large amounts of allulose. This is because the body is not equipped to digest and absorb allulose in the same way that it digests and absorbs other sugars, and as a result, some of the allulose may pass through the digestive system unchanged. However, these side effects are typically mild and should not be a cause for concern unless they persist or become severe.

Does Allulose spike insulin?

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels in the body. When we eat foods that contain carbohydrates, our blood sugar levels rise. In response, the pancreas releases insulin to help move glucose from the bloodstream into the cells, where it can be used for energy. This helps to keep blood sugar levels within a healthy range.

However, not all carbohydrates affect blood sugar and insulin levels in the same way. Some carbohydrates, such as those found in sugary drinks and processed snacks, are rapidly digested and absorbed, causing a rapid and large increase in blood sugar levels. In response, the pancreas releases a large amount of insulin, which can cause blood sugar levels to drop too low, leading to a condition known as hypoglycemia.

In contrast, other carbohydrates, such as those found in fruits and vegetables, are slowly digested and absorbed, causing a slower and smaller increase in blood sugar levels. In response, the pancreas releases a smaller amount of insulin, which helps to maintain stable blood sugar levels.

Allulose is similar to these “slow-digesting” carbohydrates and is not easily metabolized by the body. As a result, it is unlikely to cause a significant spike in insulin levels.

Will Allulose feed yeast?

At the time of this writing there is no indication that Allulose will feed yeast.

Which brand of Allulose is the best?

Non-GMO Allulose (granulated and fine) from cardnl.

Who sells Allulose?

If you’re looking for diabetic friendly, Keto approved treats, snacks, and ingredients: Cardnl is your best option.

How much Allulose is too much?

Allulose is safe for human consumption at 30 g/day (the highest amount tested in the study) and up to 63 g/day (based on 0.9 g/kg body weight/day in a 70-kg adult), when consumed in portions throughout the day (as one would typically, based on multiple meals or snacks throughout the day), and up to 28 to 42 g (based on 0.4 to 0.6 g/kg body weight/day in a 70-kg adult) can be consumed in one sitting.

Consuming large amounts of allulose may cause gastrointestinal discomfort, such as bloating, gas, or diarrhea, as the body is not equipped to digest and absorb allulose in the same way that it digests and absorbs other sugars.

How does Allulose effect blood sugar?

Allulose (in healthy populations) does not raise blood sugar. Allulose has also been found to not raise blood sugar with those suffering from pre diabetes, type 2 diabetes, or those without a functioning pancreas and insulin production (type 1 diabetes).

Want to see an entire blog post dedicated to testing Keto products with a continuous glucose monitor? click here.

How does Allulose taste?

Allulose tastes like sugar, is 70% as sweet as sugar, and has no aftertaste.

Can Allulose be used in baking?

Allulose is a wonderful option for baking, it can and should be used. Allulose browns nicely like sugar, Allulose caramelizes, and Allulose keeps baked goods from drying out. If you’d like to try a product using Allulose, try these cookies or this caramel sauce.

Is Swerve Allulose?

Swerve is not Allulose. Allulose is a sweetener and Swerve is a brand that sells sweeteners.

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Do you have any other questions about Allulose? Ask them in the comments!

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