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.
| Paleo | Not Paleo |
|---|---|
| Naturally occurring “rare” sugar very low in calories | Isolated molecule that would be consumed in quantities never before experienced |
| Has metabolic benefits with no known risks | Derived from corn in commercial forms |
| Similar to other paleo-approved sweeteners like monk fruit |
Verdict: Not Eligible for Certified Paleo
| Keto | Not Keto |
|---|---|
| Minimal calories | Isolated molecule that would be consumed in quantities never before experienced |
| Enhances fat oxidation | |
| Benefits glycemic control | |
| Low-carb sweetener |
Verdict: Eligible for Keto Certified
| Grain-Free | Not Grain-Free |
|---|---|
| Does not contain zein prolamin fraction | Isolated molecule from corn |
| Corn ethanol is allowed in the Grain-Free program because it does not contain the prolamin fractions. |
Verdict: Eligible for Grain-Free Certification
