Allulose: The Low-Calorie Sweetener Dividing Health Experts Worldwide

Allulose, a naturally occurring sugar substitute, has gained attention as a low-calorie alternative for those cutting down on sugar. Found in small amounts in foods like figs, raisins and maple syrup, it offers benefits such as not raising blood sugar or causing tooth decay. However, experts remain cautious about its long-term effects and widespread use. The U.S. Food and Drug Administration (FDA) has approved allulose as 'generally recognized as safe' (GRAS), placing it alongside other sugar substitutes like stevia, aspartame and sucralose. Unlike traditional sugar, it contains fewer calories and doesn’t impact blood glucose, making it popular among people with diabetes or those on keto diets. It can be used in cooking and baking as a direct sugar replacement.

Despite its approval in the U.S., allulose is not permitted in Canada or Europe, where regulators classify it as a 'novel food' requiring further review. Some research also raises concerns about sugar alcohols, including erythritol and xylitol, linking high blood levels to increased risks of heart attack and stroke. While allulose is chemically different, experts like Dr. Stanley Hazen advise caution, recommending people avoid artificial sweeteners until more evidence is available. Overconsumption of allulose may lead to digestive issues, such as bloating, gas and queasiness. Registered dietitian Anthony DiMarino suggests focusing on natural sweeteners first, like fresh fruit or small amounts of honey, before turning to sugar substitutes.

Allulose provides a sugar-free option for those managing health conditions or dietary restrictions. Yet its limited approval outside the U.S. and potential side effects highlight the need for further study. For now, health professionals urge moderation and a preference for whole-food sweeteners where possible.