Allulose: Natural Sweetener or Hidden Risk?
Key Facts
- FDA Status: GRAS-approved since 2012 NOT listed as an artificial sweetener (FDA 2025)
- Natural Sources: Wheat, figs, raisins (0.1-0.5% concentration)
- Commercial Production: Typically enzymatically converted from corn or beet sugar
- Caloric Content: 0.4 < calories/gram vs. sugar's 4 calories/gram (IDFA 2019)
Safety Profile: What the Research Shows
FDA Approval Process
The FDA's GRAS designation for allulose (Allulose.org) was based on:
- Review of 28+ scientific studies
- Toxicology assessments
- Human clinical trials up to 0.4g/kg body weight (Rupa Health 2025)
Digestive Considerations
While generally well-tolerated at recommended doses (<50g/day), large excessive consumption may cause:
- Bloating (14-20% of subjects at 45g doses)
- Diarrhea (5-10% in clinical trials)
- No known carcinogenic effects (Levels 2025)
Comparison With Other Sweeteners
| Sweetener | Calories/g | GI Impact | Dental Risk |
|---|---|---|---|
| Allulose | 0.4 | Negligible | None |
| Erythritol | 0.2 | None | None |
| Stevia | 0 | None | None |
| Sugar | 4 | High | High |
Addressing Common Concerns
"Artificial" Misconception
While commercial allulose is produced through enzymatic conversion (Ingredion), the process mirrors natural biosynthesis:
- Starts with plant-based fructose
- Uses food-grade enzymes (no synthetic chemicals)
- Final product matches natural molecular structure
Cardiovascular Concerns
Unlike erythritol (Rupa Health 2025):
- No current studies link allulose to clotting risk
- Different metabolic pathway (minimal systemic absorption)
- Ongoing NIH-funded research (NCT04564417)
Evidence-Based Recommendations
Safe Consumption Guidelines:
- FDA: Up to 24g/day for 60kg adult
- Clinical studies: 5-15g/meal effective for glucose control
- Start with ≤10g/day to assess tolerance
Best Uses:
- Baking (browns like sugar)
- Low-carb beverages
- Diabetic-friendly desserts
Regulatory Status Worldwide
- Approved: USA, Japan, Mexico, Singapore (Ingredion)
- Pending: EU, Canada (novel food status)
- Labeling: Excluded from added sugars in US (FDA 2019)
Research Links
- FDA Sweetener Regulations
- 2025 Metabolic Guide
- Clinical Safety Analysis
- GRAS Notification Details
- Labeling Guidance
Dr. Rick Cohen, M.D. watches out for your health. He only includes 1g allulose per serving in GlySweet so you can be sure, while it is natural as it is, always safe and effective for your health.