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What Is Allulose?
The Rare Sugar Sweetener, Explained
A clear, science-backed breakdown of the rare sugar that tastes close to the real thing but barely counts as a calorie.
What Is Allulose?
Allulose is a naturally occurring rare sugar found in trace amounts in figs, raisins, and maple syrup. Here is what makes it different from table sugar:
- +Tastes about 70% as sweet as sugar, with almost no aftertaste and a similar texture in baking
- +Contains roughly 0.4 calories per gram, compared to 4 calories per gram in table sugar
- +Has a glycaemic index close to zero and, according to published research, produces little to no rise in blood glucose or insulin
- +The US FDA recognises allulose as Generally Recognised as Safe (GRAS) and allows it to be excluded from Added Sugars on US nutrition labels
- +Best used in moderation, since large amounts can cause bloating or digestive discomfort in some people
You have probably seen the word allulose on the back of a sugar-free chocolate bar or a keto-friendly cookie and wondered what exactly you were eating. It does not sound like sugar. It does not sound like an artificial sweetener either. That is because it is neither, or rather, it is a little bit of both.
Allulose is a real sugar, chemically speaking, but your body treats it almost nothing like the sugar in your morning coffee. That single difference is why the US FDA has issued specific labelling guidance for it, why food scientists are interested in it, and why it appears in products aimed at people who are cutting back on added sugar.
In this guide, we will walk through exactly what allulose is, how it is regulated, how it compares to sugar and other sweeteners, its real benefits and limitations, and how it is used in the kitchen. We will also be clear about where allulose is and is not approved for sale.
This guide references primary FDA guidance documents, the US Federal Register, and peer-reviewed clinical research published in journals including Metabolism Open and BMC Endocrine Disorders. It is intended for general education only and is not dietary or medical advice. Always consult your physician or a registered dietitian before making significant changes to your diet.
What Is Allulose, Exactly?
Allulose, also known as D-psicose, is a monosaccharide, meaning it is a simple, single-molecule sugar just like glucose and fructose. Chemically, it is what scientists call an epimer of fructose. The two molecules are nearly identical, but a small difference in atomic arrangement changes how the body handles them almost completely.
That structural difference means your digestive system absorbs allulose in the small intestine but largely cannot break it down or use it for energy the way it does regular sugar. Most of it passes through the body unchanged and is excreted, which is why it contributes so few calories despite tasting sweet.
Where Allulose Comes From
Allulose occurs naturally, but only in tiny amounts, in foods including:
- Wheat and wheat products
- Figs and raisins
- Maple syrup
- Molasses and brown sugar
- Certain fruits, such as jackfruit and kiwi
Because natural sources contain such small quantities, extracting allulose directly from them at a commercial scale is not practical.
How Allulose Is Made for Commercial Use
Nearly all allulose sold today is produced through an enzymatic process that converts fructose, typically sourced from corn, into allulose. This process uses enzymes to rearrange one natural sugar into another rather than building a synthetic molecule from scratch, which is part of why the US FDA treats allulose as a naturally occurring substance rather than an artificial one.
Is Allulose Regulated and Safe?
This is usually the first question shoppers ask, and it deserves a direct answer based on official guidance and rulings rather than marketing claims. The picture differs by region, so it is worth being specific.
The US FDA Timeline on Allulose
- 2012: Allulose first received Generally Recognised as Safe (GRAS) status following GRAS notifications, which the FDA reviewed without objection.
- April 2019: The FDA issued draft guidance proposing that manufacturers be allowed to exclude allulose from Total Sugars and Added Sugars on the US Nutrition Facts label, while still requiring it to count toward Total Carbohydrates.
- October 2020: The FDA finalised that guidance and confirmed manufacturers could calculate allulose's calorie contribution using 0.4 calories per gram instead of the standard 4 calories per gram used for regular sugar.
- Today: The FDA's position is based on independent review indicating allulose is not metabolised like table sugar, produces only a negligible rise in blood glucose or insulin, and does not appear to promote tooth decay.
In practical terms, this is why allulose-sweetened products in the United States are often marketed as no added sugar, even though allulose is technically still a sugar by chemical definition. It must still appear on the ingredient list, and it still counts toward total carbohydrates.
GRAS Status Versus Approval
A quick clarification that trips up a lot of shoppers: GRAS is not the same thing as a drug approval. It means qualified experts reviewed the available safety data and agreed the ingredient is safe for its intended use at typical consumption levels.
Allulose is not currently authorised for general food use in Great Britain, the European Union, Canada, or Australia. In the UK and EU it is treated as a novel food that has not yet completed the required authorisation process, so you will mainly find allulose in American and some Asian products. Because of this, Diablo Sugar Free products sold in the UK and EU do not contain allulose, see the sweetener note below.
In the US, allulose still needs to be listed on the ingredient list and counted in Total Carbohydrates. The FDA guidance only affects how it is treated in the Total Sugars and Added Sugars lines, and how its calories are calculated. This labelling approach does not apply in the UK or EU.
Allulose vs Sugar: How They Really Compare
| Factor | Allulose | Table Sugar (Sucrose) |
|---|---|---|
| Calories per gram | About 0.4 kcal | 4 kcal |
| Calories per teaspoon | About 1.6 kcal | About 16 kcal |
| Sweetness versus sugar | About 70% | 100% (baseline) |
| Glycaemic index | Close to 0 | 65 |
| Effect on blood glucose or insulin | Negligible (per published research) | Significant rise |
| Effect on teeth | Does not appear to promote decay | Promotes tooth decay |
| Baking behaviour | Browns and caramelises similarly to sugar | Standard baseline behaviour |
| US label treatment | Excluded from Added and Total Sugars, counted in Total Carbs | Counted in Added Sugars and Total Carbs |
| Approximate cost | Several times more expensive per ounce | Baseline low cost |
Sources: FDA guidance documents, US Federal Register 2020, published nutrition comparisons. Values are approximate and can vary by brand.
Allulose Sweetener Benefits
The points below describe what published research has found about allulose as an ingredient. They are general findings about the sweetener itself, not claims about any specific product.
Blood Glucose Research
This is where allulose earns most of its attention. A 2024 meta-analysis of randomised controlled trials in people with type 2 diabetes reported that allulose reduced post-meal glucose spikes and time spent with blood glucose above the target range, though its effect on fasting glucose was less consistent. A small pilot study conducted during Ramadan fasting also observed that consuming allulose before the evening meal lowered post-meal glucose peaks compared to a control period.
The research is still developing, and some reviewers describe the acute effect as being of borderline statistical significance. The takeaway is that allulose is an area of active research, and any dietary decisions relating to blood glucose should be made with your doctor or dietitian rather than based on a single ingredient.
Calorie Contribution
Because your body does not metabolise most of the allulose you eat, it contributes very few calories compared with regular sugar. Some animal and small human studies have also explored effects on fat oxidation and appetite-regulating hormones such as GLP-1, though this research is early and mostly preliminary.
Dental Health
Unlike sucrose, allulose does not appear to be broken down by the bacteria in the mouth that produce the acid responsible for cavities, making it a more tooth-friendly option, similar to sugar alcohols such as xylitol.
Baking and Texture Performance
This is the practical advantage that sets allulose apart from many sugar substitutes. It caramelises, browns, and holds moisture in baked goods in a way that closely mimics real sugar, which is why it performs well in recipes such as cookies, brownies, and chocolate, where texture and mouthfeel matter.
Allulose is one of the few sugar substitutes that behaves like sugar in the oven as well as on the tongue. That is a major reason it appears in baked treats and chocolate rather than only in drinks and sauces, in the markets where it is approved for sale.
Are There Any Allulose Side Effects?
Allulose is generally well tolerated in the amounts typically found in food products, roughly 5 to 15 grams per serving in most studies. That said, like sugar alcohols and other fermentable carbohydrates, consuming large amounts at once can cause:
- Bloating
- Gas
- Stomach discomfort
- Changes in bowel habits
Start with small amounts and build tolerance gradually rather than swapping in a full cup of allulose for sugar on day one. If you know you are sensitive to sugar alcohols or fermentable carbohydrates, introduce any new sweetener slowly and watch how your body responds.
Allulose vs Other Popular Sweeteners
| Sweetener | Type | Sweetness vs Sugar | Aftertaste | Typically Used In |
|---|---|---|---|---|
| Allulose | Rare sugar | About 70% | Minimal to none | Baking, chocolate (where approved) |
| Stevia | Plant extract | 200 to 300 times | Noticeable bitter or liquorice note | Beverages, small-dose sweetening |
| Maltitol | Sugar alcohol (polyol) | About 75 to 90% | Minimal; can have a mild cooling note | Chocolate, cakes, cookies, sweets |
| Erythritol | Sugar alcohol (polyol) | About 70% | Cooling sensation | Baking blends, low-carb recipes |
| Monk Fruit | Plant extract | 100 to 250 times | Mild aftertaste | Beverages, sauces |
Allulose is notable because it closely replicates sugar's taste and cooking chemistry without the bitter or cooling notes of some alternatives. Where it is not yet approved, polyols such as maltitol are widely used to achieve a similar taste and texture.
Who Is Allulose Suited To?
Those Reducing Sugar Intake
With very few calories and a glycaemic index close to zero, allulose is one option people use to satisfy a sweet craving while cutting back on added sugar, in the markets where it is sold.
Keto and Low-Carb Cooks
Because most of it is not metabolised, allulose is popular with people following ketogenic or low-carb eating patterns who still want a sugar-like taste in recipes.
Home Bakers
Its ability to brown and caramelise makes allulose a favourite for baked goods, where many high-intensity sweeteners struggle to deliver the right texture.
Anyone Curious About Sweeteners
If you read ingredient lists closely, allulose is worth understanding, alongside familiar options like stevia and maltitol that you will find across sugar-free ranges.
Allulose is one of several modern sweeteners food makers are exploring, but it is not yet approved for sale in the UK or EU. Our own range of chocolates, cookies, and sweets is made with sweeteners like maltitol and stevia (steviol glycosides) instead of sugar. That means no added sugar, with the taste and texture you would expect from the real thing, a treat for those watching their sugar intake.
Diablo products are sweetened with polyols such as maltitol. As with all foods made with sugar alcohols, they are best enjoyed in moderation, since consuming large quantities of polyols may have a laxative effect. Serving guidance is shown on every pack.
Explore the Diablo Sugar Free Range
While our products do not use allulose, they are crafted for the same goal: real indulgence, made with sweeteners instead of sugar. Here are a few favourites, with the figures taken straight from our product specifications.
Contains gelatine, not suitable for vegetarians or vegans.
Nutritional figures are per 100g, taken from Diablo Sugar Free product specifications. Always check the pack for full nutrition, ingredients, allergens, and serving guidance.
How to Cook with Allulose at Home
If you have access to allulose and want to bake with it instead of sugar, keep these notes in mind:
Pure Allulose
About 70% as sweet as sugar, so recipes often call for roughly 1.3 cups of allulose to match the sweetness of 1 cup of sugar.
Allulose Blends
Often combined with monk fruit or other sweeteners and formulated to measure 1:1 with sugar for simple substitution.
Oven Temperature
Consider reducing oven temperature slightly, since allulose browns faster than sugar and can darken baked goods sooner than expected.
Start Small
Trial a small batch with any new sweetener first, to gauge sweetness and texture before committing to a full recipe.
Frequently Asked Questions
References and Sources
- U.S. Food and Drug Administration. Guidance for Industry: The Declaration of Allulose and Calories from Allulose on Nutrition and Supplement Facts Labels. Final guidance, October 2020. fda.gov
- Federal Register. The Declaration of Allulose and Calories From Allulose on Nutrition and Supplement Facts Labels; Availability. October 19, 2020.
- Ayesh H, Suhail S, Ayesh S. Impact of allulose on blood glucose in type 2 diabetes: A meta-analysis of clinical trials. Metabolism Open, 2024. DOI: 10.1016/j.metop.2024.100329
- Japar S. et al. A pilot study on the effect of d-allulose on postprandial glucose levels in patients with type 2 diabetes mellitus during Ramadan fasting. BMC, 2022.
- UT MD Anderson Cancer Centre. What is allulose? Benefits, safety and how it compares. Updated 2025. mdanderson.org
- Cleveland Clinic. Allulose: What It Is and Side Effects. Updated 2024. clevelandclinic.org
- Food Standards Agency (UK). Regulated products & novel foods guidance. food.gov.uk
- University Hospitals. Is Allulose the Perfect Sweetener? Updated 2024. uhhospitals.org
Ready to Taste the Difference?
Diablo Sugar Free crafts chocolates, cookies, and sweets with sweeteners like stevia and maltitol instead of sugar. No added sugar, no compromise on taste.
Shop Diablo Sugar FreeMade with sweeteners instead of sugar. No added sugar. Just real indulgence, done right.