ALLULOSE
• 2023 BUYING GUIDE •

FAQ ABOUT ALLULOSE

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• ​Have you ever heard of allulose—a rare sugar that is mildly sweet and also known as D-psicose? If not, you’re not alone. Allulose is a relatively new sweetener on the market that has been getting lots of buzz for its culinary benefits and natural origin. But what is it, exactly? Is it truly natural? Let's take a closer look at allulose and answer all your questions.
   

• Is allulose a natural sweetener? Allulose can be considered "natural" because it's found in nature AND made from a source material also found in nature (corn). However, technically, it's a synthetic sweetener [or to use FDA's wording, a natural sweetener "manufactured artificially"]. Yes, allulose is found in raisins, figs, kiwi, brown sugar, molasses, and maple syrup, but only in minuscule amounts. So, the store-bought allulose is not extracted from natural sources. Instead, to be produced on an industrial scale, it's synthetically made from corn (or other inexpensive sources of fructose, such as beet sugar). As previously discussed HERE and HERE, synthetic sweeteners can be called "natural". 

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• How is allulose made? Put simply, the process of making allulose involves four steps: (1) starch is isolated from corn, (2) starch being a complex carbohydrate consisting entirely of glucose molecules joined together, is split into glucose in a process called hydrolysis, (3) glucose is converted into fructose by enzymes in a process called isomerization, and then (4) fructose turns into allulose using enzymes from genetically engineered microbes. Looking for details on how allulose is made? Refer to each GRAS notice submitted by the manufacturer for FDA review HERE [for each one, click "D-psicose" on the "Substance" column, and then download the PDF].

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• How sweet is allulose? Does allulose have an aftertaste? Allulose has an almost identical taste to table sugar, offering no aftertaste but less sweetness. It's 70 percent as sweet as table sugar, so you'll need to use about 1/3 more to maintain the sweetness level. You can typically use the same amount as table sugar to achieve desired results in your recipes, but they will be less sweet. Because of allulose's mild sweetness, you'll often find it blended with high-intensity sweeteners such as monk fruit and stevia. Refer to the allulose blends infographics on this page.​

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• 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.
   

• Is allulose a zero-calorie sugar? Technically, allulose is not really zero-calorie like high-intensity sweeteners (sucralose, aspartame, stevia, monk fruit). But by law, it can be labeled as such because it provides a small amount of calories per serving, which can be rounded to zero. Allulose has the same chemical formula as fructose and glucose but its atoms are arranged slightly differently, which makes it behave very differently in our bodies. Like fructose and glucose, allulose is completely absorbed in the small intestine. However, as opposed to regular sugars, it's not significantly metabolized. As a result, it provides only 5 to 10% of the calories of table sugar = 0.4 calories per gram =1.5 cal/teaspoon = 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 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. If you're tracking your carbs intake, here's what you need to know. Allulose is technically a carbohydrate and counts towards the total carbohydrates on the nutrition facts label, but it's not available for digestion, so it has zero net carbs. Net carbs are digestible carbs that break down into glucose and raise blood sugar levels.​

 

• How to use allulose? Promoted as the perfect sweetener, allulose provides the culinary benefits of regular sugar with fewer calories. It browns, looks, and dissolves like table sugar. It offers bulk (body & weight) to recipes. In baking, allulose makes a great substitute for table sugar, resulting in soft, moist baked goods, but not crispy. Okay, you've seen all the benefits, but what's the catch? Scroll down to "What are the disadvantages of allulose?." 
   

• Where can I buy certified organic allulose? Unfortunately, there's no production of certified organic allulose because it's refined using ion-exchange and absorption resin processes to filter. By law, organic sweeteners must be processed, handled, and packaged according to a long list of rules established by the U.S. Department of Agriculture—the National Organic Program (NOP). Ion-exchange filtration may not be used in processing of organic foods, unless in exceptional cases. 
   

• What are the advantages of allulose? Allulose has no aftertaste and provides almost zero calories per serving (one teaspoon). It offers bulk to recipes, browns, and caramelizes. It dissolves quickly (even faster than table sugar), making it perfect for drinks and cocktails. It refrigerates and freezes well, resulting in smooth, scoopable ice cream. It does not recrystallize like erythritol.
   

• What are the disadvantages of allulose? Allulose is less sweet than sugar, so if you want to keep the sweetness level, you can't swap cup for cup (unless you buy blends, which are as sweet as sugar). It costs over 10x more than table sugar. Allulose is a FODMAP—an acronym for carbohydrates associated with negative gastrointestinal effects (such as bloating, flatulence, diarrhea, and nausea). It browns and caramelizes faster than white sugar, so you might remove your cookies & cakes from the oven before they are fully baked OR get an overly brown baked good. It results in softer, puffier cakes and cookies. It does not crisp up your baked goods like table sugar.

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• Get all the details on how to choose & use allulose by checking out my Sugar Swap Starter Kit — Learn how allulose compares with erythritol, stevia, and monk fruit. See the do's and don'ts of allulose. Plus, discover when to use and avoid it in cookies, ice cream, bars, cakes, and more.