Allulose (scientific name D-psicose) is often called a “rare sugar” because it is naturally present only in very small quantities in a few foods. It was first identified in wheat, and it’s also found in certain fruits like figs, raisins, jackfruit, and kiwifruit, as well as in tiny amounts in things like maple syrup, molasses, caramel sauce, and brown sugar. Because these natural sources contain minuscule levels of allulose, it’s not practical to extract large quantities directly from plants.
Production: To get allulose in useful amounts, manufacturers produce it from common sugars. The typical method uses enzymes to convert fructose (fruit sugar) into allulose. Often, the fructose is derived from corn starch or beet sugar, which is then enzymatically rearranged into allulose. This process changes the structure of the sugar molecule so that the human body does not metabolize it for energy. The end result is a sweetener that tastes like sugar but is “zero net carb” (since it isn’t used by the body for fuel). Allulose can be found sold as a granulated sweetener (it looks like table sugar crystals) or in syrup form for use in foods and beverages. It’s a relatively new sweetener on the market – although discovered in the 1940s, it only gained popularity in the last decade as demand for sugar alternatives has grown.
Status and Availability: In the United States, allulose is approved for use as a food ingredient and is labeled separately from regular sugar on Nutrition Facts (it doesn’t count toward “Added Sugars” on labels due to its unique metabolic behavior). It’s already used in some “keto” or diabetic-friendly products like ice creams, protein bars, and baked goods. However, allulose is still relatively novel – it’s not yet approved in some places like the European Union (where it’s considered a “novel food” pending further safety data). Overall, allulose is emerging as a promising naturally inspired sweetener that offers the indulgence of sugar without the metabolic downsides.
Benefits of Allulose
Minimal Impact on Blood Sugar: Allulose does not cause the blood glucose spikes that regular sugar does. It has a glycemic index of essentially zero, meaning it won’t significantly raise blood sugar or insulin levels. This makes allulose suitable for people with diabetes or anyone watching their blood sugar. In fact, early studies show that using allulose in place of sugar can lower post-meal blood sugar levels in both diabetics and healthy people.
Very Low in Calories: Allulose provides about 0.2–0.4 calories per gram, roughly one-tenth the calories of table sugar. For comparison, regular sugar has about 4 calories per gram. Because it contributes so few calories, allulose can help reduce overall calorie intake. This makes it a popular option for weight management, as replacing sugar with allulose may aid in cutting calories while still satisfying a sweet tooth.
Weight Management and Metabolic Benefits: Thanks to its low calorie and zero-sugar impact, allulose is considered weight-loss friendly. It isn’t metabolized or stored as fat by the body, so it won’t promote weight gain like sugar does. Some research in animals and humans even suggests allulose might enhance fat loss and improve insulin sensitivity, though more studies are needed. At the very least, swapping sugar for allulose can help with a calorie-reduced diet for weight control.
Taste and Cooking Experience: One big advantage of allulose is that it tastes and feels very similar to sugar. It’s about 70% as sweet as table sugar, with a clean sweet taste and no bitter or chemical aftertaste that some other sweeteners have. In cooking and baking, allulose behaves much like sugar – it can brown and caramelize, adding texture and bulk to recipes. This means you can bake with allulose (cookies, cakes, etc.) almost the same way you would with regular sugar.
Doesn’t Promote Tooth Decay: Unlike regular sugar, allulose does not feed the oral bacteria that cause cavities. It isn’t metabolized in the mouth, so it doesn’t contribute to tooth decay. This tooth-friendly aspect is similar to other sugar alternatives and is a perk for dental health.
(Overall, allulose is considered generally safe by the U.S. FDA (classified as “Generally Recognized as Safe”), with studies so far showing good tolerance. Like most sweeteners, consuming extremely large amounts might cause digestive discomfort in some individuals, so moderation is advised
Comparison to Other Sweeteners
Allulose stands out among sweeteners because it closely mimics sugar’s taste and texture while delivering far fewer calories and negligible blood sugar impact. Here’s how allulose compares to a few common sweeteners:
Table Sugar (Sucrose): Regular sugar is the benchmark for sweetness and has about 16 calories per teaspoon (4 calories per gram). It causes a rapid rise in blood glucose and insulin (glycemic index ~65). By contrast, allulose is about 70% as sweet, with only ~1.6 calories per teaspoon, and essentially zero effect on blood sugar. Unlike allulose, excess sugar consumption is linked to weight gain, tooth decay, and metabolic diseases like obesity and diabetes. Allulose gives a sugar-like sweetness experience without those health drawbacks. However, keep in mind allulose’s sweetness is slightly less than sucrose, so recipes might require a bit more allulose to achieve the same sweetness.
Stevia: Stevia is a natural zero-calorie sweetener derived from the leaves of the stevia plant. It is much sweeter than sugar (200–300 times sweeter), so only tiny amounts are used. Like allulose, stevia does not raise blood sugar. In fact, some studies suggest stevia may even help lower blood pressure and blood sugar levels. The big difference is taste and usage: stevia has a distinctive bitter or licorice-like aftertaste that some people dislike, whereas allulose’s taste is more like sugar with no notable aftertaste. Also, stevia extract doesn’t provide bulk or caramelize like sugar, so it can be challenging to bake with – often it’s combined with other fillers or sugar alcohols for baking. Allulose, on the other hand, can almost directly replace sugar in recipes because of its volume and cooking properties. Both are good options for cutting calories, but many find allulose’s flavor profile closer to the experience of real sugar.
Erythritol: Erythritol is a sugar alcohol found naturally in some fruits and also made commercially by fermenting corn glucose. It is about 60–80% as sweet as sugar – in a similar sweetness range as allulose. Erythritol has effectively zero calories (0.2 kcal/gram) and does not impact blood sugar or insulin. Both allulose and erythritol are tooth-friendly and won’t cause cavities. The differences come in taste and tolerance: erythritol can impart a noticeable “cooling sensation” on the tongue (a minty cold feel) especially in candies or chocolate. Allulose does not have this cooling effect – its mouthfeel is closer to sugar. Erythritol is generally well tolerated in moderate amounts, but eating a lot of it can lead to digestive upset (bloating, gas, or laxative effects) in some people. Allulose, being absorbed but not metabolized, may cause less bloating than some sugar alcohols, but in very high amounts it too can cause gastrointestinal discomfort. Another difference for cooks: erythritol doesn’t brown or caramelize like sugar, whereas allulose does. This makes allulose advantageous for recipes where browning (like caramel, browned baked goods) is desired.
Aspartame: Aspartame is a well-known artificial sweetener (used in diet sodas like Diet Coke, for example). Chemically, it’s made from two amino acids and is about 200 times sweeter than sugar. Because of that intensity, aspartame contributes virtually no calories per serving (you use only a tiny amount). Like allulose, aspartame does not spike blood sugar. However, aspartame’s sweetness profile is different: some people notice a slight chemical or bitter aftertaste, and it doesn’t provide the fullness of sugar’s flavor that allulose does. Aspartame also isn’t heat-stable – it tends to break down at high temperatures, so it’s not ideal for baking or cooking (whereas allulose can be used in cooking). In terms of side effects, aspartame has been studied for decades and is considered safe by regulators at normal intakes. That said, some studies and reports have suggested potential side effects of aspartame such as headaches or other health concerns, although conclusive evidence is lacking. One important note is that people with phenylketonuria (PKU) (a rare genetic disorder) must avoid aspartame, because it contains phenylalanine which they cannot metabolize. Allulose has no such restriction. In summary, aspartame and allulose are both low-calorie sweeteners, but allulose offers a more sugar-like taste and can be used in a broader range of culinary applications, while aspartame is usually reserved for sweetening beverages and packaged foods.
Bottom Line
Allulose is a novel sweetener that delivers the experience of sugar’s sweetness with a fraction of the calories and virtually no impact on blood sugar. Its main benefits include being friendly for weight management and diabetic diets, having a sugar-like taste with no bitter aftertaste, and even potentially helping with better blood sugar control and oral health. Originating from nature (found in fruits like figs and raisins) but produced through modern food science, allulose has made its way into the market as a “healthier sugar” option.
Compared to traditional sugar and other sugar substitutes, allulose stands out for how closely it mimics table sugar’s attributes while avoiding most of sugar’s downsides. As with any sweetener, moderation is key, but allulose offers an exciting alternative for those looking to reduce sugar intake without sacrificing the sweet things in life.