Allulose

Is allulose natural?

Yes, allulose is found in small quantities in nature, for example in fruits such as jackfruit, figs and raisins. Industrially, allulose is extracted from sugar beet, corn or other plant sources using a gentle manufacturing process.

Why is allulose metabolized differently from household sugar?

Allulose differs from conventional table sugar (sucrose) due to its unique chemical structure, although it has a similar molecular composition. From a biochemical point of view, allulose is an epimer of fructose. While sucrose and other types of sugar are quickly broken down in the digestive tract and absorbed into the blood as glucose, allulose is hardly absorbed by the human body. This is because the enzymes in the digestive system, which normally break down sugar and use it to produce energy, cannot process allulose effectively. A large proportion of the allulose ingested is therefore excreted again, which means that it does not cause significant blood sugar spikes and does not significantly affect insulin levels.

How many calories does allulose contain?

Allulose contains only around 0.2-0.4 kcal per gram, making it an extremely low-calorie sugar alternative. In comparison, conventional sugar provides around 4 kcal per gram - 10 to 20 times as much. This property makes allulose particularly attractive for people who want to control or reduce their weight without having to give up sweet foods.

How sweet is allulose compared to household sugar?

Allulose has about 60-70 % of the sweetening power of household sugar. This means that you should use around 140-160g of allulose in recipes to achieve the same sweetness as 100g of sugar. This adjustment makes it possible to reduce calorie intake without sacrificing the desired sweetness.

How does allulose affect blood sugar levels?

Allulose has a very low glycemic index of around 1, which means that it hardly affects blood sugar levels. In comparison, glucose has a GI of 100, which can lead to rapid and high blood sugar spikes. This makes allulose an interesting sugar alternative for people who want to keep their blood sugar levels stable, especially diabetics and people with insulin resistance.

Does allulose have an effect on insulin levels?

Allulose has no significant effect on insulin secretion. This is particularly beneficial for people with diabetes, as it does not increase the need for insulin and is therefore easy on the pancreas. Studies (¹) have shown that allulose can lower blood sugar and insulin levels after meals, which underlines its anti-diabetic properties.

(Source: Fei Au-Yeung, Thomas M.S. Wolever, et al.: Comparison of postprandial glycemic and insulinemic response of allulose when consumed alone or when added to sucrose: A randomized controlled trial. Journal of Functional Foods (2023). https://doi.org/10.1016/j.jff.2023.105569)

Does allulose harm my teeth?

No, allulose is tooth-friendly. Caries-causing bacteria are not able to metabolize allulose, so there are no acidic by-products that could lead to tooth decay. So you can enjoy sweet foods without having to worry about your dental health.

How well tolerated is allulose?

Allulose is characterized by its high tolerability, which sets it apart from many other sugar substitutes. This was also confirmed in a study ² which was published in the specialist journal "nutrients". As allulose is not metabolized in the body like conventional sugars, it causes significantly fewer digestive problems such as flatulence or diarrhoea, which can often occur with other sweeteners. This property makes allulose particularly attractive for people with sensitive digestive systems.

Is allulose suitable for intolerances?

Yes, allulose is well tolerated by people with various food intolerances. It contains no fructose or lactose and is gluten-free, making it a safe alternative for people with fructose intolerance, lactose intolerance or coeliac disease. Overall, allulose offers an excellent combination of sweet taste and high tolerance, making it an ideal choice for health-conscious consumers.

Can the consumption of allulose have a laxative effect?

If consumed in excess, allulose can cause digestive problems such as flatulence, abdominal pain and diarrhea. It is recommended not to exceed a maximum single dose of 0.4 g/kg body weight and a total daily intake of 0.9 g/kg body weight. At 60 kilograms body weight, a single dose should therefore not exceed 24 grams and the total daily consumption should be less than 54 grams. This is roughly identical to the WHO recommendations for the consumption of conventional sugar.

What is the taste and texture of allulose?

Allulose has a taste and texture very similar to table sugar, but without the unpleasant aftertaste that can occur with some other sugar substitutes. This property makes allulose ideal for baking and cooking, as it caramelizes well and maintains the desired texture in baked goods.

What applications does allulose have in the kitchen?

Allulose is extremely versatile and can be used in a wide variety of foods. It is great for drinks, baked goods, desserts and many other sweet dishes. Thanks to its similar properties to table sugar, you can use allulose in your favorite recipes without compromising on taste and texture.

Can allulose help you lose weight?

Several recent studies suggest that allulose could be a very good aid to weight loss. For example, a Japanese study showed that ³ by Kimura et al. showed that allulose increases postprandial fat oxidation. Participants who consumed allulose had a significantly higher fat oxidation rate than those who consumed another sugar substitute or no sugar substitutes. Increased fat oxidation in turn helps to reduce body fat and maintain a healthy body weight.

How does allulose influence the feeling of satiety?

Allulose also has an interesting effect on satiety by stimulating the release of certain hormones in the body that make us feel full. A European study ⁴ has shown that allulose increases the release of satiety hormones such as CCK, GLP-1 and PYY. These hormones signal to the brain that we have eaten enough, which leads to a greater feeling of satiety and less food intake. Compared to other sweeteners, allulose therefore has the added benefit of reducing hunger and promoting satiety, which can be particularly helpful in weight management.

This effect of allulose on the body is reminiscent of a natural version of GLP-1 receptor agonists used in drugs such as Ozempic and Wegovy to treat type 2 diabetes and obesity - often referred to as 'slimming sprites'. These drugs lower blood sugar and send satiety signals to the brain by activating the GLP-1 receptor in the gut. In people with diabetes or obesity, the natural production of this hormone often does not function properly. Allulose, however, appears to promote the body's own production of this hormone naturally, without the side effects that can occur with these drugs.

How does allulose affect sport?

A study by Li et al. ⁵ suggests that the intake of allulose can increase physical performance and reduce fatigue. In animal models, the team found that allulose improves insulin sensitivity in a similar way to exercise. These results indicate that allulose is not only a healthy sugar alternative, but can also promote physical performance and recovery after exercise. However, further research in this area is needed to confirm the results.

Allulose as a treatment option for obesity and diabetes?

A recently published study by Dr. Benjamin T. Bikman and colleagues in 2024 investigated the effects of a 12-week allulose-rich diet on metabolic and endocrine parameters in rats with diet-induced obesity and type 2 diabetes (T2D). The results showed that allulose supplementation led to reduced weight gain, improved insulin resistance and better glycemic control. In addition, rats in the allulose group had lower food intake and higher levels of glucagon-like peptide-1 (GLP-1), which improved glucose regulation and appetite control. Overall, the study suggests that allulose promoted metabolic health in the animals. These results support the potential of allulose as an effective dietary agent for the treatment of obesity and T2D. However, the results have yet to be confirmed in humans.

Is allulose approved in the EU?

Allulose falls under the Novel Food Regulation in the EU. The application for approval is currently being examined by the European Food Safety Authority (EFSA). Unfortunately, it is currently not possible to estimate the exact date of approval. However, we do not expect approval before 2025.

Conclusion: The many advantages of allulose

Allulose is a remarkable sugar alternative with numerous potential benefits. With a calorie content of only around 0.2-0.4 kcal per gram, it is extremely low in calories, especially compared to conventional sugar, which contains around 4 kcal per gram. Although allulose has only about 60-70 % of the sweetening power of table sugar, it can still be used effectively for sweetening, allowing a reduction in calorie intake.

An outstanding feature of allulose is its very low glycemic index (GI = 1), which hardly affects blood sugar levels, whereas glucose has a GI of 100. This, together with the fact that allulose has no significant effect on insulin secretion, makes it particularly beneficial for people with diabetes.

Another plus point is the tooth-friendliness of allulose. As it is not metabolized by caries-causing bacteria, it does not promote the formation of caries. In terms of taste and texture, allulose is similar to conventional sugar, without any unpleasant aftertaste, and is ideal for baking and cooking.

The versatility of allulose is also remarkable. It can be used in beverages, baked goods, desserts and many other sweet foods. Studies also suggest that allulose offers potential health benefits, such as increasing fat oxidation, improving stamina and lowering blood sugar and insulin levels after meals. Overall, allulose is a promising choice for anyone looking for a healthy and effective sugar alternative.