Is allulose a healthy sugar substitute?
BY Erma Levy
September 11, 2025
Medically Reviewed | Last reviewed by Erma Levy on September 11, 2025
If you¡¯ve been looking to cut back on added sugar, you may have heard of a sugar substitute called allulose.
Allulose has been promoted as being lower in calories and better tasting than other sweeteners. But where does allulose come from? And is it safe?
Read on to learn what you should know about allulose.
Key takeaways
- Allulose is a naturally occurring sugar found in foods like wheat, dried figs, molasses, maple syrup and raisins.
- Allulose is promoted as a lower calorie, better tasting alternative to other sweeteners.
- While allulose is approved by the FDA, more research is needed to determine potential health risks in humans.
What is allulose?
Allulose is a type of sugar found naturally in foods like wheat, dried figs, molasses, maple syrup and raisins. But allulose only occurs naturally in small amounts. The chemical makeup of allulose is changed when it¡¯s made for commercial production. The final product is marketed as a sweetener that you can buy in stores and online in granulated, powder or liquid form.
Granulated allulose has a similar texture to sugar, so it is commonly used in baking as a sugar substitute.
What are the benefits of allulose?
Some proposed benefits of allulose include:
Taste
Allulose is about 70% as sweet as sugar, so it tastes more like real sugar than other sweeteners. It doesn¡¯t have an unpleasant aftertaste like some?artificial sweeteners?on the market.
Low in calories
Allulose contains fewer calories than sugar, making it an attractive option for people trying to avoid weight gain.
Does not affect blood sugar levels
The body does not absorb allulose like it does regular sugar. Allulose is absorbed in the small intestine and excreted right away, so it won¡¯t?spike your blood sugar. This may be helpful if you¡¯re trying to?manage your blood sugar levels. ???
How is allulose different from other sweeteners?
Allulose is promoted as tasting better, being lower-calorie and better for people who want to watch their blood sugar, such as those with?diabetes.
Similarly, another sugar substitute called stevia offers the same benefits. Stevia is derived from plants.
Allulose is about five to seven times more expensive per ounce than other types of sweeteners. So, if cost is a concern, you may want to consider other, lower-priced sweeteners.
Is allulose safe?
Allulose is approved by the Food and Drug Administration (FDA).
But most of the research about allulose¡¯s potential health risks is based on animal studies; there are very few studies that have looked at its effects on humans. So, researchers are still trying to determine if allulose causes any health issues in humans, and if it does, in what amounts.
Potential side effects of allulose
There has been some concern about potential gastrointestinal issues, like bloating and gas, but that¡¯s typical when you eat a large amount of any sweetener.
When in doubt, it¡¯s best to err on the side of caution. Overall, allulose appears to be safe, but it¡¯s not something I recommend you consume in large amounts. Moderation is key.
Erma Levy is a senior research dietitian at MD Anderson.
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Moderation is key.
Erma Levy
Senior Research Dietitian