Allulose
Metabolic Health · Rare sugar / sweetener
Tier B
Bottom line
Read Off Label grades Allulose as B (6.8/10) based on moderate evidence, low-med benefit magnitude, and a low-risk safety profile.
Possibly the most interesting non-caloric sweetener for metabolic users — actually attenuates postprandial glucose rather than just replacing sugar.
Typical use: 5-15 g per meal; up to ~0. — OTC.
What this is
Possibly the most interesting non-caloric sweetener for metabolic users — actually attenuates postprandial glucose rather than just replacing sugar. Cost is the limit (~10x sucrose). Mixed with monk fruit or erythritol in many keto products.
Mechanism
D-psicose, a C-3 epimer of fructose; ~70% sweetness of sucrose with ~0.4 kcal/g; absorbed but not metabolized by humans, excreted unchanged in urine; small-intestine inhibition of alpha-glucosidase blunts postprandial glucose when co-ingested with sucrose/starch
Dose & route
5-15 g per meal; up to ~0.4 g/kg single dose without GI symptoms
Citations
- https://pubmed.ncbi.nlm.nih.gov/20445365/
- https://pubmed.ncbi.nlm.nih.gov/30090883/
- https://pubmed.ncbi.nlm.nih.gov/29410814/
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Allulose work?
- Read Off Label rates the evidence for Allulose as Moderate and the benefit magnitude as low-med, producing an overall grade of B (6.8/10). Possibly the most interesting non-caloric sweetener for metabolic users — actually attenuates postprandial glucose rather than just replacing sugar.
- Is Allulose safe?
- Allulose has a low risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Allulose?
- 5-15 g per meal; up to ~0.4 g/kg single dose without GI symptoms
- How does Allulose work?
- D-psicose, a C-3 epimer of fructose; ~70% sweetness of sucrose with ~0.4 kcal/g; absorbed but not metabolized by humans, excreted unchanged in urine; small-intestine inhibition of alpha-glucosidase blunts postprandial glucose when co-ingested with sucrose/starch
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.