---
title: "Allulose and Diabetes"
url: https://stacklist.com/card/9414aa3c-3e44-4bd1-a2fd-ee325ba8fc67
source_url: "https://prediabetescenters.com/diet-and-nutrition/allulose-and-diabetes/"
stack: https://stacklist.com/c/food/stack/72143e0f-7dc1-462a-9cdd-2bc70e459b04
summary: "Allulose (D-psicose) is a rare sugar with about 70 percent the sweetness of sucrose, a glycemic index of zero, and 0.4 kcal per gram that does not raise blood glucose or insulin and may even modestly lower post-meal glucose when consumed with carbohydrates. The article compares allulose to other sweeteners, reviews clinical evidence, explains the 2019 FDA labeling exclusion, and discusses practical use in diabetes-friendly diets."
tags: "allulose, diabetes, blood-glucose, sweeteners, glycemic-index, fda, sugar-substitute"
key_entities: "Allulose (D-psicose) (technology), FDA (organization), Glycemic index (concept), Diabetes management (concept), Kishida (person), Iida (person), Post-meal glucose response (concept), GRAS status (concept)"
classification: "reference"
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---

# Allulose and Diabetes

Medical Disclaimer This article is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider regarding any medical condition or treatment. Key Takeaways Allulose is a rare sugar (D-psicose) with about 70 percent the sweetness of sucrose, 0.4 kcal per gram, and a glycemic index of zero — it does not raise blood glucose or trigger an insulin response in human studies. Allulose is absorbed but largely excreted unchanged in urine, so very little is metabolized for energy. The FDA in 2019 excluded allulose from "Total Sugars" and "Added Sugars" on the Nutrition Facts label, formally acknowledging that it does not behave like sugar in the body. Some small studies (Kishida and colleagues) show that allulose consumed with a carbohydrate meal may modestly LOWER the post-meal glucose response — a unique property among sweeteners. Allulose bakes and browns like sugar, making it the preferred sugar substitute when baking matters. The main drawbacks are price (higher than other sweeteners) and gastrointestinal upset at high doses (above about 0.4 g per kg body weight per single dose). Table of Contents Hide What Is Allulose? Allulose vs Other Sweeteners The Glucose and Insulin Evidence The FDA Decision That Changed Allulose Labeling Baking and Cooking with Allulose Tolerance and Side Effects Brands and Where to Find Allulose Cost Where Allulose Fits in a Diabetes-Friendly Diet Related Reading The Bottom Line Allulose is a rare sugar (D-psicose) that tastes like sugar, bakes like sugar, but does not raise blood glucose or insulin. With a glycemic index of zero, 0.4 kcal per gram, and even modest glucose-lowering effects when consumed with meals, allulose has rapidly become a favorite sweetener for people managing diabetes and prediabetes. Here is what the evidence shows and how to use it. What Is Allulose? Allulose, also called D-psicose, is a monosaccharide — a single sugar molecule like glucose or fructose. It occurs naturally in tiny quantities in wheat, jackfruit, raisins, figs, and maple syrup. Commercial allulose is produced by enzymatic conversion of fructose (typically from corn). Although chemically a sugar, allulose behaves very differently in the body: About 70 percent the sweetness of sucrose 0.4 kcal per gram (table sugar is 4 kcal per gram) Absorbed in the small intestine but barely metabolized — about 70 percent is excreted unchanged in urine Glycemic index: 0 Does not trigger a measurable insulin response in human studies Allulose vs Other Sweeteners Sweetener Sweetness vs sugar kcal per gram Glycemic index Safety status Sucrose (table sugar) 1× 4.0 65 — Allulose 0.7× 0.4 0 FDA GRAS Erythritol 0.7× 0.2 0 FDA GRAS Stevia (Reb A) 200–300× 0 0 FDA GRAS Monk fruit (mogroside V) 150–300× 0 0 FDA GRAS Xylitol 1.0× 2.4 ~7 FDA GRAS Sucralose 600× 0 0 FDA approved Aspartame 200× 4 (used in tiny amounts) 0 FDA approved The Glucose and Insulin Evidence Human clinical studies consistently show that allulose does not raise blood glucose or insulin: Acute glucose response: no change from baseline when 5 to 15 g is consumed alone. Insulin response: flat — no measurable rise. HbA1c: small trials in adults with prediabetes have shown modest improvements over 12 weeks when allulose replaces sucrose. Glucose-lowering with meals: when allulose is consumed with a carbohydrate meal, several studies (Kishida and colleagues; Iida and colleagues) have shown the post-meal glucose peak is reduced by 5 to 15 percent compared with the same meal without allulose. This last property — actually lowering, not just not raising, glucose — is unique among common sweeteners. Proposed mechanisms include slowing of gastric emptying and inhibition of intestinal glucose absorption. The FDA Decision That Changed Allulose Labeling In October 2019 the FDA issued guidance excluding allulose from the “Total Sugars” and “Added Sugars” lines on the Nutrition Facts label. The agency reasoned that because allulose is not metabolized like sugar, does not raise blood glucose, and has minimal caloric value, it should not be counted as sugar. This is a meaningful regulatory acknowledgment that allulose behaves more like a fiber or non-nutritive sweetener than a sugar — and it is why products sweetened with allulose can be labeled “no added sugar” while still containing a sweet, sugar-like ingredient. Baking and Cooking with Allulose Allulose is the closest match to sugar for baking among all non-nutritive sweeteners: Browning: caramelizes and browns like sucrose (something erythritol, stevia, and monk fruit cannot do well) Texture: adds bulk, moisture, and tenderness to baked goods Freezing: does not crystallize like erythritol, so it works well in ice cream and frozen desserts Substitution ratio: use about 1.3 cups allulose per 1 cup sugar (because it is 70 percent as sweet) Browning caveat: because it browns faster than sugar, watch baked goods closely or lower oven temperature 25°F Tolerance and Side Effects Allulose has fewer gastrointestinal effects than sugar alcohols like erythritol or xylitol, but at high doses it can still cause: Gas and bloating Loose stool or diarrhea Abdominal discomfort Studies suggest gastrointestinal symptoms become more likely above about 0.4 g per kg body weight in a single dose (roughly 30 g for a 70 kg adult, or about 2 tablespoons of pure allulose). Daily tolerable doses are around 0.9 g per kg. Start with small amounts and build up. Most people tolerate sweetening one drink or one small baked item without trouble. Brands and Where to Find Allulose RxSugar: single-ingredient allulose, granulated and liquid forms Splenda Allulose: widely available, granulated Wholesome Allulose: non-GMO, granulated Allulose blends: some keto and low-carb baking mixes use allulose with monk fruit or stevia for added sweetness Allulose is available in the United States, Japan, Korea, Singapore, and Mexico. It is not yet approved as a novel food in the European Union, so European readers will not find it on shelves. Cost Allulose is one of the more expensive sweeteners, typically costing 3 to 5 times more per ounce than erythritol or stevia. Prices have come down as production has scaled, and bulk online purchases substantially lower the per-gram cost. Where Allulose Fits in a Diabetes-Friendly Diet For people with diabetes or prediabetes, allulose is one of the strongest choices when you want: Real baking performance (browning, texture, moisture) Zero glycemic impact A sugar-like taste with no licorice aftertaste A potential modest glucose-lowering effect when paired with carbs For day-to-day coffee or tea sweetening, stevia or monk fruit may be more economical. For baking, ice cream, sauces, or dressings where sugar’s physical properties matter, allulose is hard to beat. Related Reading See our broader guides on diet-and-nutrition , erythritol and diabetes , does stevia spike insulin , does monk fruit spike insulin , and sugar alcohols and diabetes . For broader context, see our overview of whether prediabetes is reversible . The Bottom Line Allulose is a rare sugar with about 70 percent the sweetness of sucrose, 0.4 kcal per gram, and a glycemic index of zero. It does not raise blood glucose or insulin in human studies, and some research suggests it may modestly lower the glucose response of carbohydrate-containing meals. The FDA excluded allulose from “Total Sugars” on the Nutrition Facts label in 2019, formally recognizing that it does not behave like sugar. The main caveats are price (higher than other sweeteners), limited availability outside the United States and Asia, and gastrointestinal upset at high single doses. For baking and sugar-replacement uses where texture and browning matter, allulose is the strongest non-nutritive option available to people managing diabetes today. Talk to your doctor or dietitian about how to fit allulose into your overall plan. Frequently Asked Questions Is allulose safe for diabetics? Yes, in moderate amounts. Allulose has a glycemic index of zero and does not raise blood glucose or insulin in studies of healthy adults and people with type 2 diabetes. The FDA has classified allulose as Generally Recognized as Safe (GRAS). For diabetes management, talk to your doctor or dietitian, but most people with diabetes tolerate allulose well at typical sweetening amounts. How much allulose can I eat per day? Studies suggest gastrointestinal symptoms (gas, bloating, loose stool) become more likely above about 0.4 g per kg body weight in a single dose — roughly 30 grams for a 70 kg adult, or about 2 tablespoons. Daily tolerable doses appear to be around 0.9 g per kg. Start small (a teaspoon or two) and increase gradually if your gut tolerates it. Does allulose taste like sugar? Very close. Allulose is about 70 percent as sweet as sucrose with a clean taste and no licorice-like aftertaste (a common stevia complaint). It dissolves like sugar, browns in baking, and adds bulk and texture to baked goods. Many bakers and home cooks rank allulose as the most sugar-like of all non-nutritive sweeteners. Is allulose better than erythritol? For diabetes and prediabetes, both are zero glycemic. Allulose has better baking properties (browning, moisture) and lacks the cooling mouthfeel of erythritol. Erythritol is cheaper and more widely available. Recent research (Hazen and colleagues 2023) raised cardiovascular safety questions about erythritol — allulose has no similar signal so far. For most people allulose is a stronger choice when budget permits, but the long-term safety database is smaller. Sources US Food and Drug Administration. The Declaration of Allulose and Calories from Allulose on Nutrition and Supplement Facts Labels. Guidance for Industry, October 2020. Kishida K, Iida T, Yamada T, Toyoda Y. D-Allulose Is a Substrate of Glucose Transporter Type 5 (GLUT5) in the Small Intestine. Food Chemistry 2019;277:604-608. Related Articles Longan and Diabetes: A Diabetes-Friendly Guide Longan for diabetes meal planning — "dragon eye" fruit related to lychee; honey-sweet; moderate-low GI; small portions diabetes-appropriate.