From the Research
Allulose is generally considered safe for most people and is not bad for you when consumed in moderate amounts, with minimal impact on the gut microbiome and potential prebiotic effects that could benefit gut bacteria. Current research, including a recent study published in 2023 1, suggests that allulose has a neutral effect on glucose homeostasis, body composition, and incretin levels, but may decrease HDL-C levels and increase MCP-1 levels 2. Allulose is a rare sugar that occurs naturally in small amounts in certain foods like figs and raisins, providing only about 0.4 calories per gram compared to 4 calories in regular sugar, and doesn't raise blood glucose or insulin levels significantly. The FDA has designated allulose as Generally Recognized as Safe (GRAS), and it doesn't need to be counted as added sugar on nutrition labels. However, consuming excessive amounts may cause digestive discomfort like bloating or diarrhea in some individuals, similar to other sugar alcohols. If you're considering using allulose regularly, especially if you have digestive issues or diabetes, start with small amounts to see how your body responds.
Some key points to consider when consuming allulose include:
- Allulose has been shown to have anti-hyperlipidemic and anti-hyperglycemic effects, making it a potential beneficial sweetener for those with diabetes or at risk of developing diabetes 3
- The human body does not encode for enzymes that can metabolize allulose, leading to an almost complete renal excretion of the absorbed dose and near-to-zero energetic yield 4
- In vitro studies have shown that certain bacteria, such as Klebsiella pneumonia, can utilize allulose as a substrate, raising concerns about the potential for undesirable growth of harmful bacteria in the gut microbiome 4
- However, current evidence suggests that allulose has minimal impact on the gut microbiome, and may even have potential prebiotic effects that could benefit gut bacteria 1, 2
Overall, moderate consumption of allulose is likely safe for most people, and may offer advantages over traditional sugar, particularly for those monitoring blood sugar levels. However, as with any new food or supplement, it's always a good idea to consult with a healthcare professional before making any significant changes to your diet.