Allulose is a rare sugar (D-psicose) that tastes like sugar, bakes like sugar, but does not raise blood glucose or insulin. With a glycemic index of zero, 0.4 kcal per gram, and even modest glucose-lowering effects when consumed with meals, allulose has rapidly become a favorite sweetener for people managing diabetes and prediabetes. Here is what the evidence shows and how to use it.
What Is Allulose?
Allulose, also called D-psicose, is a monosaccharide — a single sugar molecule like glucose or fructose. It occurs naturally in tiny quantities in wheat, jackfruit, raisins, figs, and maple syrup. Commercial allulose is produced by enzymatic conversion of fructose (typically from corn).
Although chemically a sugar, allulose behaves very differently in the body:
- About 70 percent the sweetness of sucrose
- 0.4 kcal per gram (table sugar is 4 kcal per gram)
- Absorbed in the small intestine but barely metabolized — about 70 percent is excreted unchanged in urine
- Glycemic index: 0
- Does not trigger a measurable insulin response in human studies
Allulose vs Other Sweeteners
| Sweetener | Sweetness vs sugar | kcal per gram | Glycemic index | Safety status |
|---|---|---|---|---|
| Sucrose (table sugar) | 1× | 4.0 | 65 | — |
| Allulose | 0.7× | 0.4 | 0 | FDA GRAS |
| Erythritol | 0.7× | 0.2 | 0 | FDA GRAS |
| Stevia (Reb A) | 200–300× | 0 | 0 | FDA GRAS |
| Monk fruit (mogroside V) | 150–300× | 0 | 0 | FDA GRAS |
| Xylitol | 1.0× | 2.4 | ~7 | FDA GRAS |
| Sucralose | 600× | 0 | 0 | FDA approved |
| Aspartame | 200× | 4 (used in tiny amounts) | 0 | FDA approved |
The Glucose and Insulin Evidence
Human clinical studies consistently show that allulose does not raise blood glucose or insulin:
- Acute glucose response: no change from baseline when 5 to 15 g is consumed alone.
- Insulin response: flat — no measurable rise.
- HbA1c: small trials in adults with prediabetes have shown modest improvements over 12 weeks when allulose replaces sucrose.
- Glucose-lowering with meals: when allulose is consumed with a carbohydrate meal, several studies (Kishida and colleagues; Iida and colleagues) have shown the post-meal glucose peak is reduced by 5 to 15 percent compared with the same meal without allulose.
This last property — actually lowering, not just not raising, glucose — is unique among common sweeteners. Proposed mechanisms include slowing of gastric emptying and inhibition of intestinal glucose absorption.
The FDA Decision That Changed Allulose Labeling
In October 2019 the FDA issued guidance excluding allulose from the “Total Sugars” and “Added Sugars” lines on the Nutrition Facts label. The agency reasoned that because allulose is not metabolized like sugar, does not raise blood glucose, and has minimal caloric value, it should not be counted as sugar.
This is a meaningful regulatory acknowledgment that allulose behaves more like a fiber or non-nutritive sweetener than a sugar — and it is why products sweetened with allulose can be labeled “no added sugar” while still containing a sweet, sugar-like ingredient.
Baking and Cooking with Allulose
Allulose is the closest match to sugar for baking among all non-nutritive sweeteners:
- Browning: caramelizes and browns like sucrose (something erythritol, stevia, and monk fruit cannot do well)
- Texture: adds bulk, moisture, and tenderness to baked goods
- Freezing: does not crystallize like erythritol, so it works well in ice cream and frozen desserts
- Substitution ratio: use about 1.3 cups allulose per 1 cup sugar (because it is 70 percent as sweet)
- Browning caveat: because it browns faster than sugar, watch baked goods closely or lower oven temperature 25°F
Tolerance and Side Effects
Allulose has fewer gastrointestinal effects than sugar alcohols like erythritol or xylitol, but at high doses it can still cause:
- Gas and bloating
- Loose stool or diarrhea
- Abdominal discomfort
Studies suggest gastrointestinal symptoms become more likely above about 0.4 g per kg body weight in a single dose (roughly 30 g for a 70 kg adult, or about 2 tablespoons of pure allulose). Daily tolerable doses are around 0.9 g per kg.
Start with small amounts and build up. Most people tolerate sweetening one drink or one small baked item without trouble.
Brands and Where to Find Allulose
- RxSugar: single-ingredient allulose, granulated and liquid forms
- Splenda Allulose: widely available, granulated
- Wholesome Allulose: non-GMO, granulated
- Allulose blends: some keto and low-carb baking mixes use allulose with monk fruit or stevia for added sweetness
Allulose is available in the United States, Japan, Korea, Singapore, and Mexico. It is not yet approved as a novel food in the European Union, so European readers will not find it on shelves.
Cost
Allulose is one of the more expensive sweeteners, typically costing 3 to 5 times more per ounce than erythritol or stevia. Prices have come down as production has scaled, and bulk online purchases substantially lower the per-gram cost.
Where Allulose Fits in a Diabetes-Friendly Diet
For people with diabetes or prediabetes, allulose is one of the strongest choices when you want:
- Real baking performance (browning, texture, moisture)
- Zero glycemic impact
- A sugar-like taste with no licorice aftertaste
- A potential modest glucose-lowering effect when paired with carbs
For day-to-day coffee or tea sweetening, stevia or monk fruit may be more economical. For baking, ice cream, sauces, or dressings where sugar’s physical properties matter, allulose is hard to beat.
Related Reading
See our broader guides on diet-and-nutrition, erythritol and diabetes, does stevia spike insulin, does monk fruit spike insulin, and sugar alcohols and diabetes. For broader context, see our overview of whether prediabetes is reversible.
The Bottom Line
Allulose is a rare sugar with about 70 percent the sweetness of sucrose, 0.4 kcal per gram, and a glycemic index of zero. It does not raise blood glucose or insulin in human studies, and some research suggests it may modestly lower the glucose response of carbohydrate-containing meals. The FDA excluded allulose from “Total Sugars” on the Nutrition Facts label in 2019, formally recognizing that it does not behave like sugar. The main caveats are price (higher than other sweeteners), limited availability outside the United States and Asia, and gastrointestinal upset at high single doses. For baking and sugar-replacement uses where texture and browning matter, allulose is the strongest non-nutritive option available to people managing diabetes today. Talk to your doctor or dietitian about how to fit allulose into your overall plan.
