Allulose Emerges as a Low-Calorie Sugar Alternative with Health Perks and Caveats

A naturally occurring sugar substitute called allulose is gaining attention for its low-calorie content and potential health benefits. Found in small amounts in figs, raisins, wheat, maple syrup and molasses, it offers a sweetness similar to table sugar but with fewer than 10% of the calories. The US Food and Drug Administration (FDA) has classified it as 'generally recognized as safe' (GRAS), though it remains unavailable in Canada and Europe. Allulose is marketed as an alternative for those looking to reduce sugar intake, including people managing diabetes or following strict diets like keto. Unlike regular sugar, it does not raise blood sugar levels or contribute to tooth decay. However, consuming large amounts may lead to digestive issues such as bloating, gas or nausea.

The FDA has approved several other sugar substitutes, including aspartame, stevia and sucralose. Yet some studies, such as those reviewed by the Cleveland Clinic, suggest that high blood levels of certain sugar alcohols—like erythritol and xylitol—could be linked to a higher risk of heart attack and stroke in the future. While allulose provides a lower-calorie option, experts note that potential side effects should be considered before making it a regular part of one’s diet.

Allulose offers a sweet alternative with minimal calories and no impact on blood sugar, making it appealing for health-conscious consumers. However, its availability remains limited outside the US, and overconsumption may cause digestive discomfort. Those considering it should weigh its benefits against possible drawbacks.