What is Allulose? Everything You Need to Know in 300 Words or Less

Allulose is a low-calorie (0.2 kcal/g) monosaccharide present in some foods in very small amounts, and is currently mass-produced through enzymatic conversion of fructose (the enzyme tagatose 3-epimerase converts fructose to allulose). It has been considered a therapeutic agent towards metabolic syndrome and type-II diabetes due to having antioxidant effects, inhibitory activity toward brush-border digestive enzymes, competes with glucose for entry into intestinal cells, and increases glucose uptake into the liver. Individuals with type-II diabetes, who consume 5 and 10 grams of allulose alongside a 75-gram oral glucose tolerance test (OGTT) significantly reduced the peak and overall glucose response in a linear dose-response manner. Insulin was also reduced with the 10-gram dose. When this study was repeated in healthy adults, a small reduction in glucose but not insulin was observed. Allulose (5 grams) marginally enhances fat oxidation in healthy adults when consumed before a standardized meal, and a 12-week intervention in normal-weight and overweight Korean adults reported that taking two 4-gram or 7-gram doses of allulose per day significantly reduced body weight and body fat mass, mostly from the subcutaneous depots (rather than visceral). A dose-escalation study found that no gastrointestinal complaints were observed with the consumption of allulose until a single dose reached 0.4 g/kg body weight, which resulted in abdominal pain and diarrhea.

Property	Allulose	Table Sugar (Sucrose)
Calories per gram	0.2 kcal	4.0 kcal
Sweetness (vs sugar)	70%	100%
Glycemic Index	0	65
Effect on Blood Glucose	None	Significant spike
Effect on Insulin	Minimal to none	Significant spike
FDA Classification	Not counted as added sugar	Counted as added sugar
Keto Compatible	Yes	No
Paleo Compatible	Only from non-corn sources	No (refined)
Verdict: Not Eligible for Certified Paleo
Natural Source	Allulose Content
---------------	-----------------
Jackfruit	Trace amounts
Dried figs	Trace amounts
Raisins	Trace amounts
Maple syrup	Trace amounts
Brown sugar	Trace amounts
Wheat	Trace amounts
Commercial production	Enzymatic conversion of corn fructose
Verdict: Eligible for Keto Certified
Dose	Observed Effect
------	----------------
5 g with 75 g OGTT	Reduced peak glucose response (type 2 diabetics)
10 g with 75 g OGTT	Reduced peak glucose and insulin response (type 2 diabetics)
5 g before meal	Marginal enhancement of fat oxidation (healthy adults)
8 g/day for 12 weeks	Significant reduction in body weight and body fat mass
14 g/day for 12 weeks	Significant reduction in body weight and subcutaneous fat
0.4 g/kg single dose	GI side effects threshold (abdominal pain, diarrhea)
Verdict: Eligible for Grain-Free Certification

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