March 23, 2025. Scientists have spent decades searching for a sweetener that tastes like sugar without any of the negative side effects. But most substitutes have come with baggage: too much of an aftertaste, too saccharin, too many ingredients you can’t pronounce. That’s the space in which allulose has grown in popularity.
In this guide, we’ll explain everything you need to know: what allulose is, how it’s made, why it’s safe, and how it compares to other sweeteners.
What is allulose?
A carbohydrate categorized as a rare sugar due to it existing in tiny amounts within nature, such as in figs, jackfruit, and molasses, allulose has, in recent years, become a more popular low-calorie sugar substitute for food and beverages.
Chemically, allulose functions like fructose—which makes sense, since manufacturers usually derive it from fruit—but it behaves differently in the body. While the body absorbs and uses regular sugar for energy, it excretes most allulose without metabolizing it, resulting in minimal impact on blood sugar. A powerful option to go with the food or drinks in your pantry or fridge (and an object of fascination for scientists).
What is this sugar substitute made from?
Since the extraction of naturally-occurring allulose is expensive, that method is too impractical for commercial production. As such, manufacturers today produce the natural sweetener allulose on a large scale using enzymatic conversion, a process that turns fructose derived from corn, sugar beets, and wheat into starch, then that starch into fructose, and finally that fructose into allulose. Quicker, cheaper, and resulting in far larger supply than extraction.
Is allulose safe?
It’s smart to question the safety of any new food ingredient, especially one that seems too good to be true. While long-term studies on allulose are still ongoing, current research suggests that this sugar substitute is safe and suitable for regular use.
The U.S. Food and Drug Administration (FDA) classifies allulose as Generally Recognized as Safe (GRAS), which means it’s approved for use in food and beverages. Clinical studies show that allulose does not raise blood glucose or insulin levels, making it a great option for people managing diabetes or following a low-glycemic diet.Allulose is also well tolerated by most people. Unlike sugar alcohols such as erythritol or xylitol, allulose doesn’t typically cause bloating or digestive discomfort when consumed in moderate amounts.
Dietary benefits
With growing consumer interest in functional and alternative sweeteners, allulose stands out for its unique health benefits:
- Does it help with weight management? Yes. With minimal calories, allulose provides the sweet satisfaction of sugar without excess energy intake, supporting weight loss efforts.
- Is allulose keto-friendly? Certainly. Since it doesn’t spike blood sugar or insulin, allulose fits perfectly within ketogenic and low-carb diets.
- As far as gut health? Allulose is kind to your gut microbiome. Unlike some sugar substitutes that disrupt gut microbiota, your body absorbs allulose efficiently and doesn’t ferment it in the gut, which helps minimize bloating and digestive discomfort.
- How about those pearly whites? Unlike traditional sugar, allulose doesn’t impact your tooth enamel or contribute to cavities, making it a better option for dental health.
Allulose vs. other sweeteners
All these benefits make allulose a standout choice for anyone looking to cut back on sugar without sacrificing taste or texture. But how does it stack up against other popular sweeteners? Let’s take a closer look.
| Sweetener | Relative sweetness vs. sugar | Typical usage percent by weight compared to sugar |
|---|---|---|
| Allulose | 0.7x (70% as sweet as sugar) | 125-140% (since it’s less sweet, more is needed) |
| Erythritol | 0.6-0.7x (60-70% as sweet) | 125-140% |
| Stevia | 200-400x sweeter | 0.25-0.5% (since it’s super concentrated) |
| Aspartame | Approximately 200 times sweeter than sugar. | Approximately 0.5% (high sweetness, only a small amount is needed) |
| Sucralose | Approximately 600 times sweeter than sugar. | Approximately 0.16% (It’s intense sweetness, requires a very small amount.) |
Allulose vs. stevia
Allulose closely mimics sugar’s taste and texture, making it a more seamless substitute in recipes. In contrast, stevia has a distinct aftertaste that some people find off-putting. Additionally, stevia is significantly sweeter than sugar, meaning it requires careful formulation when used in food and beverages. You can use allulose, on the other hand, as a direct sugar replacement, which makes it a more convenient option for cooking and baking.
Allulose vs. erythritol
Compared to erythritol, allulose is generally easier on digestion. The body absorbs and excretes allulose without allowing it to undergo fermentation in the gut. Both sweeteners are keto-friendly and do not raise blood sugar levels. Allulose provides a more sugar-like experience in recipes, however, as it browns and caramelizes similarly to table sugar, which makes it ideal for baking.
Allulose vs. artificial sweeteners (such as aspartame and sucralose)
When examining allulose alongside artificial sweeteners like aspartame and sucralose, the most notable difference is its natural origin. We derive allulose through a natural process; scientists formulate aspartame and sucralose in a lab. Artificial sweeteners have long been controversial due to concerns over potential long-term health effects, including links to metabolic disruptions and gut microbiome changes. Experts see allulose as a safer, more natural alternative when compared to aspartame, sucralose, acesulfame potassium (Ace-K), neotame, or any of the other artificial choices.
Compared to other sweeteners, allulose stands out for its sugar-like taste and gentle digestion. But despite its rising popularity in the U.S. and Asia, regulatory approval hasn’t reached every corner of the globe—most notably, Europe.
Why is allulose banned in Europe?
If you’ve heard that allulose is “banned” in Europe, that’s not exactly the case. The European Food Safety Authority (EFSA) has yet to approve allulose, not due to current safety concerns, but because additional long-term data is needed to meet Europe’s stringent standards for new food ingredients.
In the EU, allulose is considered a “novel food,” which means it has to go through a formal approval process before it can be sold. That process takes time—especially when scientific studies are still emerging. Multiple applications have been submitted to the EFSA for approval, but so far, no final decision has been made.
How to use this sugar substitute
Whether you’re looking to sweeten your morning coffee, bake a batch of cookies, or make a creamy, scoopable ice cream, allulose offers a sugar-like experience without the downsides.
- Beverages: Works well in coffee, tea, flavored waters, and sodas, providing a mild sweetness that dissolves easily without an aftertaste. Bevi is currently exploring how we could use allulose to craft sweeter flavors in our beverage portfolio.
- Baking: Unlike many sugar alternatives, allulose browns and caramelizes like sugar, making it ideal for baked goods. Since it retains moisture better than some sugar substitutes, it helps create soft, chewy textures in cookies and cakes.
- Frozen desserts: Doesn’t crystallize like erythritol, ensuring smooth textures in ice creams and frozen treats without the grittiness that can sometimes occur with other sugar substitutes.
- Sauces & dressings: Enhances flavor without adding unnecessary calories, making it perfect for glazes, marinades, and vinaigrettes that benefit from a subtle sweetness.
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