Is Allulose Good For You? Will It Be The Next Sugar Substitute?

We have heard many theories that sugar needs to be cut down to maintain a healthy weight, and control diabetes, or blood pressure. But have we concluded yet? Well with allulose we are closing in on this dilemma. Recently Allulose has been certified as generally recognized as safe (GRAS) by the US Food and Drug Administration (FDA). 

In this blog, we are going to understand how allulose works and how safe it is when it comes to dietary restrictions. So if you are someone who is looking for an alternative to sugar or stevia, or monk fruit, or just a health enthusiast, then this blog is for you.

What Is Allulose?

Allulose is a sweetener that is found in figs, wheat, maple syrup, molasses, or raisins. It has a 70% similar taste to sugar and the potential to replace sugar in recipes and table-top ingredients. Anthony DiMarino, a registered dietician says that allulose is a monosaccharide, which means it contains only one molecule of sugar.

It has 90% fewer calories than regular sucrose which can be ideal for calorie-free diet plans and help you achieve your weight loss. Recent research has found that allulose can not only replace sugar but also has health benefits.

Benefits Of Allulose

Being a regular sweetener is not enough when individuals with diabetes, obesity, or high blood pressure are on the line.

Benefits Of Allulose

Let us explore the health benefits of allulose and its promising nature.

Individuals With Obesity And Diabetes

A recent study in 2020, at UC Davis, concluded that incorporating allulose into a diet can help obese people to lose body fat. It took over the sucrose diet when participants were given two different sets of diets to follow for 12 weeks. 

In a separate study, with the same participants, the research further concluded that allulose can help better control insulin and glycemic control. These findings are helpful for people suffering from obesity and diabetes.

Improved Gut Function

A study involving mice in 2020 surfaced where these species were assigned an allulose and sucrose diet for 12 weeks. At the end of the research, the findings concluded that mice with allulose had a beneficial effect on the gut microbe and intestinal barrier function. Allulose helps to increase the good bacteria like Bifidobacterium and Lactobacillus. It further decreases the harmful bacteria in your gut and helps to improve the digestion of nutrients.

Does Not Spike Blood Sugar

Allulose has a low glycemic index which helps to keep your blood sugar in check. Another benefit of allulose is that it is well-absorbed by the body. It can be easily passed out of your system in the form of urine and does not affect blood glucose levels.

How Is Allulose Different From Stevia And Monk Fruit?

Stevia is a natural sweetener derived from the stevia rebaudiana plant. It has also gained popularity as a sugar replacement but has shown increased calorie intake from commercially available packets. The reason behind these bulking agents or fillers is that are not ideal for a low-calorie diet.

Allulose has an advantage over stevia from a taste perspective. Stevia is too sweet when compared to allulose and the aftertaste seems more like a fructose, which is absent in the case of allulose. Allulose tastes more like sugar and can be used in low-calorie or reduced-sugar goods. 

Monk Fruit or Luo Han Guo is a small green gourd found in Southeast Asia. It has zero calories and is rich in antioxidant properties. Monk fruit sweetener is extracted from monk fruit which contains natural sugar that is fructose and glucose. 

Read More:- Benefits Of Grounding: Improve Your Health And Well-Being

Although monk fruit sweetener is an excellent sugar substitute, allulose has the upper hand in terms of taste. Allulose can be used like sugar in most of the recipes, whereas monk fruit sweetener is extremely sweet and can be used in small quantities. 


When your diet or health restricts calories, it is better to say goodbye to sugar and welcome allulose. The health benefits of allulose are proof that you can have sweet cravings when you are diabetic or suffering from obesity. But with moderation. When you consume allulose in proportionate amounts you are likely to benefit from it.

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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