<\/p>\n\n\n\n
Sometimes, there\u2019s nothing that hits the spot quite like a sugary treat. We\u2019re all human. We get it.<\/p>\n\n\n\n
For people looking to cut down on added sugars<\/a>, sugar substitutes can seem like finding the cheat code for healthier desserting. So, when a new kind of artificial sweetener hits the market, you might wonder if it\u2019s all it\u2019s cracked up to be.<\/p>\n\n\n\n Enter allulose, a relative newcomer on the sugar-substitute<\/a> shelves.<\/p>\n\n\n\n What is allulose? And is it safe? Registered dietitian Anthony DiMarino, RD, LD, and Stanley Hazen, MD, PhD<\/a>, a specialist in preventive cardiovascular medicine who\u2019s been researching artificial sweeteners, share what we know.<\/p>\n\n\n\n Allulose is a naturally occurring sugar found at low levels in figs, raisins, wheat, maple syrup<\/a> and molasses.<\/p>\n\n\n\n It\u2019s also available as a sugar substitute and can be used in recipes for people who want to cut back (or cut out) sugar, including people with diabetes<\/a> and people following specialized diets, like keto<\/a>.<\/p>\n\n\n\n But when allulose is used as an artificial sweetener \u2014 such as in \u201csugar-free\u201d and \u201cketo-friendly\u201d muffins, ice cream and more \u2014 you\u2019re getting much more of it than is natural.<\/p>\n\n\n\n Like other artificial sweeteners and sugar alcohols, allulose is popular for a reason. Namely, that it has fewer calories than sugar. But it might come with some potential drawbacks.<\/p>\n\n\n\n Allulose hit the shelves as an artificial sweetener in the 2010s. It\u2019s been touted for:<\/p>\n\n\n\n \u201cChemically, allulose is similar to fructose, which is found naturally in fruits,\u201d DiMarino explains. \u201cIt\u2019s roughly 70% as sweet as sugar, so it tastes very similar. After being absorbed in the small intestines, it\u2019s rapidly excreted, and therefore, has minimal contribution to your daily caloric intake.\u201d<\/p>\n\n\n\n Allulose is approved by the U.S. Food and Drug Administration (FDA), which considers it \u201cgenerally recognized as safe<\/a>\u201d (GRAS). It\u2019s also approved in some other countries, including Japan, Mexico, Singapore and South Korea.<\/p>\n\n\n\n But allulose isn\u2019t approved for use in Canada or Europe. There, it\u2019s considered a \u201cnovel food,\u201d which means it hasn\u2019t been available long enough for sufficient testing, according to those governments\u2019 standards.<\/p>\n\n\n\n And it\u2019s important to know that the FDA\u2019s GRAS status doesn\u2019t mean that allulose has been rigorously tested.<\/p>\n\n\n\n \u201cWe don\u2019t have studies regarding the safety of allulose at this time,\u201d Dr. Hazen shares. \u201cBut if it follows similar trends to what we see in some other sugar substitutes that are sugar alcohols like erythritol, I would suggest there\u2019s reason to be cautious about how much of it you consume.\u201d<\/p>\n\n\n\n A growing body of research has connected some sugar substitutes to some serious, even life-threatening risks.<\/p>\n\n\n\n Dr. Hazen has extensively researched the effects of two sugar alcohols<\/a> \u2014 erythritol<\/a> and xylitol<\/a>.<\/p>\n\n\n\n Sugar alcohols are natural products formed in each of us at small levels. Because their structure looks like sugar and they can taste like sugar, sugar alcohols like erythritol and xylitol have been used in place of sugar to sweeten foods without affecting your blood sugar levels. Like allulose, they also have fewer calories than sugar.<\/p>\n\n\n\n Dr Hazen\u2019s research team has looked at many thousands of subjects in the United States, as well as from Europe, and has shown that having high blood levels of either erythritol or xylitol is linked to greater future risk of heart attack and stroke.<\/p>\n\n\n\n Additional studies have shown that in healthy volunteers, eating products made with those sugar alcohols dramatically raises blood levels. And blood tests suggest increased clotting potential after ingestion.<\/p>\n\n\n\n Based on this, Dr. Hazen cautions that eating or drinking erythritol- or xylitol-sweetened foods and beverages could increase your risk for life-threatening heart problems.<\/p>\n\n\n\n Whether allulose or other sugar substitutes carry this risk isn\u2019t yet known. But studies are ongoing.<\/p>\n\n\n\n And because allulose has some similar properties to these products, chemically speaking, some researchers are theorizing that it could come with similar concerns.<\/p>\n\n\n\n Dr. Hazen\u2019s advice in the meantime? \u201cI recommend my patients avoid artificial sweeteners, including things like sugar alcohols and allulose until we have more data. I suggest that a small amount of sugar or honey is a safer choice until we have more information.\u201d<\/p>\n\n\n\n While we don\u2019t know for sure what effects (if any) allulose may have on your heart, we do know that it can be tough on the tummy for some people.<\/p>\n\n\n\n If consumed in large quantities, allulose may cause some stomach discomfort, including gassiness, bloating and queasiness. That\u2019s true of most other sugar alcohols and artificial sweeteners, too.<\/p>\n\n\n\n Allulose is one of several sugar substitutes that have FDA approval, including:<\/p>\n\n\n\n Dr. Hazen cautions to read labels carefully because often packages of artificial sweeteners are actually blends of multiple sugar substitutes. For example, ultra-sweet artificial sweeteners often include a \u201ccarrier,\u201d like granular erythritol or other sugar alcohols.<\/p>\n\n\n\n If you\u2019re looking to sweeten up your diet with a sugar substitute, allulose is an option for some people. But remember that just because it\u2019s not really sugar, that doesn\u2019t mean allulose \u2014 or any artificial sweetener \u2014 is the healthiest choice.<\/p>\n\n\n\n \u201cYour best bet nutritionally is always going to be a food-first approach,\u201d DiMarino states. \u201cIf you\u2019re looking for something sweet \u2014 and we all do sometimes \u2014 look first to fresh fruit and small portions of naturally occurring sugars, like those in honey, dairy or molasses.\u201d<\/p>\n\n\n\n Dr. Hazen agrees: \u201cI recommend to my patients that they shop the produce aisle \u2014 it\u2019s healthier.\u201d<\/p>\n\n\n\nWhat is allulose?<\/h2>\n\n\n\n
Why the hype about allulose?<\/h3>\n\n\n\n
\n
Is allulose safe?<\/h3>\n\n\n\n
Potential serious concerns<\/h4>\n\n\n\n
Digestion issues<\/h4>\n\n\n\n
Other sugar substitutes<\/h2>\n\n\n\n
\n
The short and sweet of it<\/h3>\n\n\n\n