Allulose: Medical Value, Potential Benefits and Side Effects, and Baking Applications

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Allulose tastes like sugar. Its chemical formula is the same as fructose. When used for baking, it will caramelize like normal sucrose and fructose, but it has almost no calories and will not affect blood sugar levels. How can that be possible? What is the catch?

Allulose is a new type of sweetener on the market. It has the taste and texture of sugar but contains very few calories and carbohydrates. Early studies have shown that it may be beneficial to health. However, as with any sugar substitute, current research may not be able to predict the safety and health effects of long-term consumption.

This article compiled existing studies on allulose in order to assist readers in deciding whether or not to use allulose as a sugar substitute after consulting your doctor.

Also, if you happen to want to buy some allulose after reading my article, I found a very cost-effective option on Amazon, welcome to use my affiliate link here:https://amzn.to/4e3KeOg 

To talk about more details of Allulose, let’s start with what it is:

What is allulose?

Allulose is also called D-psicose. It is categorized as “rare sugar” (rare sugar), because in nature, very small amounts of allulose are present in certain foods. Foods that contain trace amounts of allulose include wheat, figs, and so on.

Like glucose and fructose, allulose is a monosaccharide. The sucrose we generally use is a disaccharide formed by the combination of glucose and fructose.

The chemical formula of allulose is the same as fructose, but the arrangement is different. But also because of this, this structural difference will cause the body to metabolize allulose completely different from the way it metabolizes fructose. According to a study published in the journal “Metabolism” in 2010, 70-84% of the allulose consumed by the human body will be absorbed into the blood from the digestive tract, but it will not be used as the body’s calories and will be directly excreted in the urine. [1]

For people with diabetes or unstable blood sugar, allulose is a good sugar substitute because it does not increase blood sugar or insulin levels. Allulose has only 0.2-0.4 calories per gram, which is about 1/10 of the calories of general consumption of sugar.

In addition, a study published in the journal Pharmacology & therapeutics in 2015 found that allulose has anti-inflammatory properties, which can also help prevent obesity and reduce the risk of other concurrent chronic diseases.

Although there are trace amounts of allulose in some foods, the amount is too small to be mass-produced, manufacturers have developed a mass-production process that uses enzymes to convert fructose in corn and other plants into allulose. In this way, mass production can finally be realized. [3]

TL;DR Summary：

Allulose is a rare sugar with the same chemical formula as fructose. But because it is not metabolized by the body, it does not raise blood sugar or insulin levels, and it has extremely low calories.

Allulose may help blood sugar control

Allulose may have the potential to become a substitute sugar for diabetic patients and help blood sugar control. What’s amazing is that what I’m talking about here may not be just the function of being sugar substitute. Many studies believe that allulose can potentially lower blood sugar under “the same level of diet.”

In fact, many animal studies have found that it can reduce blood sugar, increase insulin sensitivity and reduce the risk of type 2 diabetes by protecting the insulin-producing beta cells in the pancreas. [4][5][6][7]

A 2012 study published in the journal “Biochemical and biophysical research communications” given to obese rats allulose, water or glucose and found that rats that consumed allulose had improved β cells function than the other two groups, better blood sugar response and less abdominal fat gain. It should be noted that the above research results are based on animal experiments. Whether allulose has similar or identical functions to humans remains to be confirmed by follow-up studies. [7]

As to human researches, some preliminary studies have also found that allulose may have a beneficial effect on human blood sugar regulation. [8] [9]

A study published in the Journal of nutritional science and vitaminology in 2008 recruited 20 healthy young people and divided them into two groups. One group ate 5-7.5 grams of allulose and 75 Gram sugar maltodextrin (maltodextrin), the other group only took maltodextrin alone, the results found that compared with the “maltodextrin alone group”, the blood sugar and insulin levels of the “allulose group”  were significantly reduced. [8]

Another double-blind placebo-controlled trial study published in the journal Bioscience, biotechnology, and biochemistry in 2010 recruited 26 adults, and some of the subjects in this study were prediabetes. The researchers divided the subjects into two groups, one group ate a meal directly, and the other group ate 5 grams of allulose at the same time. In the following two hours after meals, the subjects measured blood glucose every 30 minutes. Researchers found that participants who took allulose had significantly lower blood sugar levels at 30 and 60 minutes.

It should be noted that all of the above studies are small-scale and small-scale studies. Therefore, the potential of allulose in the treatment of diabetes and pre-diabetes patients needs follow-up research to confirm whether it can be used as a long-term treatment.

TL;DR Summary：

In animal and human studies, it has been found that allulose may lower blood sugar levels, increase insulin sensitivity, and help protect the pancreatic beta cells that produce insulin. However, the effects and side effects of long-term use are not yet clear, and follow-up studies are needed.

Allulose may help fat burning!

Many animal experiments conducted on rats have found that allulose may also help promote fat burning.

In a study published in the Journal of Food Science in 2012, obese rats were fed psicose, sucrose, or erythritol (Erythritol, another common sugar substitute on the market). ) with a high-fat diet for eight weeks. The results found that compared with rats fed erythritol or sucrose, rats fed allulose increased less abdominal fat within eight weeks.

What’s interesting is that, like allulose, erythritol has almost no calories and does not raise blood sugar or insulin levels. Nevertheless, this study found that in addition to being a sugar substitute like erythritol, allulose has the additional function of reducing fat formation. [11]

In another 2014 study published in the International Journal of Food Science and Nutrition, rats on a high-sugar diet were simultaneously fed 5% cellulose or 5% allulose. Compared with rats in the cellulose group, the allulose group burned more calories and fat at night, resulting in much less fat gain due to a high-sugar diet.

The fat burning and prevention of body fat formation function of allulose is also supported by some small-scale human experiments. A double-blind placebo-controlled trial study published in the journal Nutrients in 2018 explored whether allulose could help reduce body fat, affect blood cholesterol and affect diabetes markers.

The results showed that compared with those who took the placebo, those who drank the high-dose allulose beverage had significantly lower body fat percentage, body fat mass, and BMI index. [14] This study recruited 121 South Korean subjects ranging from 20-40 years old and divided them into three groups: sucrose (4 g × 2 times/day), small-dose allulose (4 g × 2 times/day), and high-dose allulose (7 g × 2 times/day).

The researchers then used CT scans to check for changes in the abdominal fat area of the participants. At the end of the study, people in the high-dose allulose group had a significant reduction in the total fat area compared to people taking a placebo.

The results of this study indicate that the use of allulose as a sugar substitute may bring potential benefits to overweight people. However, this study is a small sample study, so researchers will need to conduct further studies in more diverse samples to confirm these results.

Side note: learn about fat substitute Olestra.

TL;DR Summary：

Animal experiments and small sample size human studies have shown that allulose may increase fat burning and help prevent obesity. However, researchers will need to conduct further studies in more diverse samples in the future to confirm these results.

Allulose May Help Prevent Fatty Liver Disease

Some animal studies in rats and mice have found that in addition to preventing weight gain, allulose seems to reduce fat storage in the liver. [15][16] In a study published in the Journal of Food Science in 2010, mice with hereditary diabetes were given allulose, glucose, fructose, or a sugar-free diet. Compared with mice on a sugar diet, mice in the allulose group had a 38% reduction in liver fat. At the same time, compared with other groups, mice in the allulose group gained less weight and had lower blood sugar levels.

Allulose May Help Reduce Fat While Preserving Muscle

Many people worry about losing muscle in the process of reducing fat, allulose might be able to help here.

A study using mice as samples found that in addition to potentially promoting the reduction of liver and body fat, allulose is likely to also prevent muscle loss at the same time. [17]

This study published in the Journal of Food Science in 2015 found that mice ingested allulose for fifteen weeks significantly reduced their body weight and liver weight, and the weight loss was associated with abdominal visceral fat. The reduction in total weight is not from the reduction of non-fat mass including muscle. These results indicate that in the absence of exercise therapy or dietary restrictions, supplementation of allulose may improve the liver fat index associated with postprandial hyperglycemia and obesity. Therefore, allulose might be used as a potential supplement for preventing and improving obesity and obesity-related diseases.

Of course, since the above studies are all animal studies, we have to wait and see the follow-up human studies to confirm if the same effect can be produced in the human body.

TL;DR Summary：

Studies in mice and rats have found that allulose (psicose) may reduce the risk of fatty liver disease, and may also help preserve muscle loss while promoting fat loss. However, due to the limited number of current studies,which were mainly animal studies, further studies on humans is needed before we can draw conclusions.

Is Allulose Safe? Is There Any Side-Effects?

Many people must start to think “It is just too good to be true!”,  sugar that not only won’t make you fat, will not increase blood sugar, will not induce insulin secretion, but can also reduce fat and prevent fatty liver? impossible! Allulose must have the same unknown side effects as other sugar substitutes! Right?

The following paragraph will discuss some information available on the side effects of allulose based on the current researches on allulose,  as well as the current regulatory status of allulose by the US Food and Drug Administration and the European Union.

In June 2012, the U.S. Food and Drug Administration (FDA)  accepted a notification from South Korean food company CJ CheilJedang, Inc., approving allulose as a sugar substitute in various specific food categories, and was recognized by the FDA as ” generally recognized as safe (GRAS)”. However, at that time, food companies still had to treat allulose as a general sugar on the product packaging, marking allulose content as the total sugar content and added sugar content on the food label. In October 2019, the FDA announced that allulose may not be included in the total sugar content and added sugar content on the nutrition label, but 0.4 calories per gram of carbohydrates must be listed. So far, the European Union has not yet allowed the use of allulose.

Allulose “seems to be” safe according to current studies. In two animal experiments on rats as samples, rats were continuously fed psicose for 3 to 18 months. The results of the study did not find that allulose cause toxicity or other health-related problems in rats. [18] [19] In one study, rats were fed with about 1/2 gram of allulose per pound (0.45 kg) of body weight for 18 months. By the end of the study, the rats in the allulose group had no obvious side effects, and there were no phenomena related to liver and kidney hypertrophy.

It’s worth noting that the allulose dose employed in this trial was extremely high. Converted to an adult weighing 150 pounds (68 kg), it is equivalent to taking more than 1/3 cup of allulose a day. But even so, no significant negative side effects were found.

Another 2010 study published in the journal Bioscience, biotechnology, and biochemistry recruited 17 subjects to take 5 grams of allulose three meals a day for a total of 15 grams a day for 12 weeks, and no negative results were found. side effect.

It should be noted that a study published in the journal Nutrients in 2018 found that some people who consume excessive amounts of allulose may experience gastrointestinal discomforts such as abdominal pain and diarrhea.

According to the results of the study, the safer dose of allulose is less than 0.4 grams per kilogram of body weight for a single consumption, and less than 0.9 grams per kilogram of body weight for single daily consumption. That is to say, according to this research, if you weigh 50 kg, it is recommended that the single consumption should not exceed 20 grams, and the daily consumption should also be controlled below 45 grams.

Judging from existing studies, allulose may be safe, and moderate consumption is unlikely to cause health problems. However, most of the above-mentioned studies are animal studies or small-sample human studies.

More research is needed before a determination can be made about whether long-term ingestion of allulose will have a harmful side effect.

 

TL;DR Summary：

There were no signs of toxicity or negative effects after 18 months of animal tests with extraordinarily high dosages of allulose. In small-scale human experiments, no negative side effects were found even after consuming an moderate amount of allulose. However, if a large amount is consumed in a single day, it may cause gastrointestinal discomfort such as abdominal pain and diarrhea.

Research on the effects of long-term use of allulose on the human body is still limited, but existing studies have not found any serious health risks. However, most of the related studies that have been published are animal studies or small-sample human experiments. More research is needed before a conclusion can be drawn about whether long-term allulose use is harmful to one’s health.

Is Allulose Suitable for Baking Application?

The biggest difference between allulose and some other sugar substitutes is that it is technically a “real sugar”, and during the baking process, many people think that the chemical reaction of it is similar to that of commonly used sucrose.

Sweet Logic, a US company that specializes in low-carbon bakery products, for example, has written an article comparing the difference between erythritol and allulose in the baking process. They found that the finished product of erythritol is easy to crystallize, and it will not be caramelized as real sugar does, and because erythritol is a sugar alcohol, there will be a strange cooling sensation when the alcohol evaporates when you eat it.

Allulose does not have the above problem at all. But note that the sweetness of psicose is only 70% of that of sucrose, so to achieve the same sweetness, more allulose needs to be added, and it may also increase the volume of the finished product.

I searched for some food science papers on the use of allulose as baking sugar and found some interesting research. A study published in the Journal of Food Processing and Preservation in 2020 baked 25%, 50%, 75% and 100% allulose pound cakes, and a 100% sucrose pound cake for control group. They then compared the baking process and finished products of these five cakes and found that as the proportion of allulose increases, the outer layer of pound cake caramelizes faster (as the bakers said, the ratio of allulose to sucrose is compared It burns easily), but there is no significant difference in the texture of the five pound cakes. [20]

Another study published in the journal “LWT” in 2021 compared cupcakes made with allulose and sucrose and got similar results. Interestingly, this study also found that because allulose cakes lose the water slower than that of cane sugar cake, and it usually takes a longer time to bake to achieve the same texture as a regular cake, but at the same time the crumb of allulose cake is also easier to burn. Balancing The temperature and time of baking an allulose cake is a big challenge for bakers, but if it is handled well, the taste, texture, and taste of the finished product can be very similar to ordinary cakes.

TL;DR Summary：

Allulose behaves quite similar to sucrose in the baking process, but the sweetness is only 70% of sucrose, so to achieve the same sweetness, more psicose needs to be added, and it may also increase the volume of the finished product.

Allulose may caramelize faster than sucrose and is easier to burn, but experiments have found that allulose cakes usually take a longer time to bake to achieve the same texture as sucrose cakes, so for the baker, managing the baking temperature and time of the allulose cake is a big challenge, but if it is handled well, the taste, texture and taste of the finished product can be very similar to ordinary cakes.

Frequently Asked Questions about Allulose

What is allulose?

Allulose is also called D-psicose. It is categorized as “rare sugar” , because in nature, very small amounts of allulose are present in certain foods. Foods containing trace amounts of allulose include wheat, figs, and so on.

Like glucose and fructose, allulose is a monosaccharide. The sucrose we generally use is a disaccharide formed by the combination of glucose and fructose.

The chemical formula of allulose is the same as fructose, but the arrangement is different. But also because of this, this structural difference will cause the body to metabolize allulose completely different from the way it metabolizes fructose. According to a study published in the journal “Metabolism” in 2010, 70-84% of the allulose consumed by the human body will be absorbed into the blood from the digestive tract, but it will not be used as the body’s calories. Instead, it will be directly excreted in the urine.

 

What is allulose made of?

Although there are very small amounts of psicose in some foods, because the amount is too small to be mass-produced, manufacturers have developed a mass-produced haircut that uses enzymes to convert fructose in corn and other plants into allulose. In this way, mass production can finally be realized.

For example, Tate & Lyle, a well-known British manufacturer, uses corn as a raw material, breaks it down into starch and fructose, and then uses enzymes from genetically engineered microorganisms to convert fructose into allulose through an enzymatic conversion process.

What are the side effects, disadvantages or potential dangers of allulose?

After 18 months of animal studies with extremely high doses of allulose, no signs of toxicity or side effects were found. In small-scale human experiments, no negative side effects were found even after consuming an appropriate amount of allulose. However, if a large amount is consumed in a single day, it may cause gastrointestinal discomforts such as abdominal pain and diarrhea.

Research on the effects of long-term use of allulose on the human body is still limited, but existing studies have not found any serious health risks. However, most of the related studies that have been published are animal studies or small-sample human experiments. Further studies are needed before a conclusion can be made about whether long-term consumption of allulose will have a negative effect on health.

What are the benefits of allulose?

Does allulose affect or raise blood sugar?

Allulose is a rare sugar with the same chemical formula as fructose. But because it is not metabolized by the body, it does not raise blood sugar or insulin levels, and it has extremely low calories.

Can diabetics consume allulose?

In theory, you can. According to clinical studies, not only does the intake of psicose will not affect blood sugar, it may also lower blood sugar levels, increase insulin sensitivity, and help protect the pancreatic beta cells that produce insulin. However, diabetic patients should consult your physician before consuming related products.

Can people on a ketogenic diet consume allulose?

Yes. Although allulose is theoretically a carbohydrate, unlike fructose and other sugars, allulose does not increase your blood sugar or insulin levels, so it is a ketogenic-friendly sugar substitute.

 

Can allulose help with weight loss?

Yes.

First of all, allulose can be used as a low-calorie sugar substitute to help calorie control.

In addition, a study using mice as a sample found that in addition to potentially promoting the reduction of liver and body fat, allulose may also prevent muscle loss at the same time. The study published in the Journal of Food Science in 2015 found that mice ingested allulose for 15 weeks significantly reduced body weight and liver weight, and the weight loss was associated with total abdominal visceral fat. The reduction in fat mass is not related to the weight of non-fat including muscle. These results indicate that in the absence of exercise therapy or dietary restrictions, supplementation of psicose may improve postprandial hyperglycemia and obesity-related liver fat index. Therefore, psicose can be used as a potential supplement for preventing and improving obesity and obesity-related diseases.

Of course, since the above are all animal experiments, we have to wait and see subsequent human studies to prove that the same effect can also be produced in the human body.

Is allulose suitable for baking cakes?

Yes. allulose is quite similar to sucrose in the baking process, but its sweetness is only 70% of that of sucrose, so to achieve the same sweetness, more allulose needs to be added, and it may also increase the volume of the finished product. Allulose caramelization may be faster than sucrose and easier to burn, but experiments have found that allulose cakes usually take a longer time to bake to achieve the same texture as sucrose cakes, so for the baker, The baking temperature and time of the allulose cake is quite a big test, but if it is handled well, the taste and texture of the finished product can be very similar to ordinary cakes.

Which one is more suitable for baking purposes, allulose or erythritol?

Whether allulose or erythritol is more suitable for baking depends on the recipe you are using. Allulose tends to attract moisture, so it is more suitable for making bakery products with a more moist finish, such as pound cakes and ice cream. , Soft biscuits, etc. At the same time, allulose will be caramelized like sucrose used in general baking, so it is also very suitable for caramelized desserts such as flan. But recipes that need to be dry or crispy during the production process or as the finished product, such as meringue biscuits, are more suitable for using erythritol.

 

Reference：

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