Allulose Sweetener: Good or Bad?
As we learn more about the evils of a high-sugar diet, a lot of people are turning to sugar alternatives to reduce the negative impacts while still satisfying their sweet tooth.
There are a few sugar alternatives in the marketplace that you've probably heard of: monk fruit, sucralose, stevia, aspartame, etc. But there's a new kid on the block and its name is allulose.
Allulose is also known as D-psicose and it's considered a "rare sugar" that occurs naturally in a handful of foods like wheat, figs, molasses, and raisins at 1/10th the calories of sugar.
The reason for its sudden rise in popularity is its flavor and texture similarities to sugar. Allulose maintains these similarities with only 0.2 - 0.4 calories per gram, or about 1/10 of the calories of sugar (1).
For those out there that adhere to a ketogenic diet, allulose does not affect insulin or blood sugar levels and can be consumed in reasonable amounts without affecting the production of ketones (2). Allulose is also particularly important for diabetics seeking a sugar alternative.
Another reason for the sudden adoption of allulose is the fact that it is highly resistant to fermentation in the gut (fermentation by gut bacteria can sometimes lead to bloating and general gassiness). In other words, it's easier on your tummy than other sweeteners.
In addition, there is some early research that suggests allulose has anti-inflammatory properties, and may help prevent obesity and reduce the risk of chronic disease (3).
There are also early research studies that cite allulose as potentially boosting visceral fat loss (one of the leading causes of heart disease) (3).
In conclusion, allulose is a more than safe sugar alternative sweetener that has been deemed by the FDA as generally recognized as safe (GRAS). That said, it is a bit pricey in granulated form and comes in nearly double the price of other low/no-calorie sweeteners on the market.