• 2022 BUYING GUIDE •
On my quest to discover all sweeteners with allulose, I found forty products.
Known as the "real sugar without the calories" and "the sugar-free sugar".
Find here the complete list of allulose sweeteners and how they compare.
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FAQs about Allulose
Is allulose a natural sweetener? Allulose is actually a synthetic sweetener from corn. It's promoted as "natural" because it is found in nature AND made from a source material also found in nature (corn). Allulose is a mildly sweet "rare sugar" found in minuscule amounts in raisins, figs, and maple syrup. The store-bought allulose is not extracted from any of those sources, instead, it is synthetically made from cornstarch. As previously discussed here and here, synthetic sweeteners might be called "natural".
How is allulose made? To make allulose, starch is first isolated from corn. Starch—a complex carbohydrate consisting entirely of glucose molecules joined together—is split into glucose in a process called "hydrolysis." Glucose molecules are then converted into fructose by enzymes in a process called "isomerization." Fructose is then converted into allulose using enzymes from genetically engineered microbes. Allulose is also known as D-psicose.
How to use allulose? Allulose browns, looks, and dissolves like table sugar. It provides the functional benefits of regular sugar with fewer calories. It offers bulking properties (body and weight) and browning reactions (caramelization and Maillard). It has an almost identical taste (no aftertaste but less sweetness) and texture to table sugar. Pure allulose and its blends make a great substitute for table sugar, resulting in soft, moist (not as crispy) baked goods.
What's the difference between granulated vs crystallized vs powdered allulose? Chemically speaking, there is no difference. They differ by the size of the crystals. Crystallized allulose usually has the same fineness as granulated allulose. Granulated allulose crystals are slightly smaller than table sugar but larger than powdered sugar. Powdered allulose, as the name implies, looks a lot like powdered sugar as it has smaller crystals than granulated allulose. Since it dissolves more easily, it gives a smooth texture to icing, glazes, frosting, fillings, and sauces. For some brands, crystallized allulose is slightly finer than the granulated form.
Is allulose a sugar with no calories? Allulose is a sugar that provides a very small amount of calories per teaspoon. It has the same chemical formula as fructose and glucose but its atoms are arranged slightly differently, which makes it behave very differently in our body. It is completely absorbed in the small intestine but not significantly metabolized, as a result, it provides 5 to 10% of the calories of table sugar = 0.4 calories per gram or 1.5 cal/teaspoon or 70 cal/ cup.
What's the glycemic index of allulose? What are allulose's net carbs? Allulose has zero glycemic index and zero net carbs. Most of the allulose we ingest is excreted in urine and it does not impact blood glucose or insulin levels. Since 2019, allulose can be excluded from "total sugars" and "added sugars" on nutrition facts labels and may carry the "no added sugar" claim.
How sweet is allulose? Allulose is 70% as sweet as table sugar: You can typically use about the same amount as table sugar to achieve desired results in your recipes, but they will not be as sweet. Because allulose is less sweet than table sugar, you will find it blended with high-intensity sweeteners such as monk fruit and stevia >>> Refer to the allulose blends image above.
What are the advantages of allulose? Allulose has no aftertaste, provides almost zero calories per serving (one teaspoon), browns, caramelizes, and dissolves like sugar.
What are allulose's disadvantages? Allulose is less sweet than sugar so you need to add more. Allulose is over 10x the cost of table sugar. Excess consumption of allulose may cause diarrhea or other adverse gastrointestinal effects. Read more about it on the Low-Digestible Sweeteners page.
Quick Facts about Rare Sugars
Rare sugars, as the name implies, are rare in nature. They behave very differently in our body when compared with regular sugars widely available in nature such as sucrose, glucose, and fructose. Rare sugars, just like sugar alcohols (polyols), are low-digestible carbohydrates. They offer us benefits and side effects.
They are mildly sweet carbohydrates promoted as "the real sugar without the calories" or "the sugar-free sugar". Because of their low digestibility, they provide only a small amount of calories. Some of the amount we ingest passes intact into our large intestine, where it may be fermented by gut bacteria and may act osmotically by drawing water from the body, causing loose stools or diarrhea. The side effects of having unabsorbed sweeteners entering your large intestine include bloating, cramps, flatulence, or laxation, which are common complaints attributed to the ingestion of rare sugars.
Besides allulose (listed first in this page), l have found sweeteners containing the following rare sugars: D-Xylose, D-tagatose, and kabocha extract. Tagatose is made from lactose, is about 90% as sweet as sugar, and provides about 30% of the calories of table sugar (1.5 cal per gram). Xylose is made from hemicellulose and is also known as wood sugar or coconut shell powder. It is about half as sweet as sugar. Xylose is used to produce the sweetener xylitol. Kabocha extract is isolated from the kabocha squash, also called buttercup squash "Delica" (Curcubita maxima D.), which contains rare sugars such as xylose, arabinose, and rhamnose.
Disadvantage: Eaten alone in an empty stomach or in excess may cause diarrhea or other adverse gastrointestinal effects.
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