All About Allulose

All About Allulose

Apr 29, 2022Ashley Danielson, RDN, LD

As a consumer, do you look at the nutrition label and ingredients when you think about purchasing a product? Two categories on the nutrition label particularly jump out: calories and sugar. Calories make an impact in our lifestyle, but so does sugar – especially the type of sugar.

Added sugars are exactly what they sound like. They are added into the product and can be found in any type or form: cane sugar, honey, brown sugar, molasses, glucose … we could go on and on! Added sugars not only add in things like calories, weight gain and an increase in blood sugars, but they impact obesity, diabetes and heart health.

So, let’s look more at allulose. Have you heard of it? Allulose is a sugar that naturally occurs in jackfruit, wheat, figs and raisins. It is a very low-calorie sweetener, coming in at 0.4 calories per gram, but provides 70% sweetness compared to table sugar. The chemical formula is actually identical to fructose, but it isn’t metabolized by the body – which is why it is quickly becoming a more popular option with consumers. When it comes to the nutrition label, the FDA has stated that since it is a carbohydrate, it is included in that, instead of total sugars or added sugars.  

Some of the trendy sweeteners such as sugar alcohols have kept the low-carb and keto diet going. Unfortunately, many people may have gastrointestinal issues such as gas or bloating when it comes to consuming erythritol, sorbitol or xylitol, just to name a few. Opposite from these sugar alcohols, most people do not have any side effects from allulose, which is a great option for consumers who are looking for new options but may have irritable bowel syndrome (IBS). Allulose is a diabetes-friendly option for many with pre-diabetes, diabetes or those just more interested in the glycemic index of foods. Allulose does not raise blood sugars when consumed, but increases insulin sensitivity by protecting the beta cells of the pancreas. And allulose may help decrease visceral fat, which is the area of the midsection and contributes to heart disease and diabetes, just to name a few. It may also help decrease fatty liver and how the liver stores fat, which again is linked back to insulin resistance and diabetes.

Allulose is becoming a replacement favorite. I’ve used both the liquid form and the granulated form with great success for baking! I didn’t find any sort of a difference in the taste or the mouthfeel of either. Allulose behaves, tastes and feels like sugar, so I encourage you to try it out. It really is a great option to add in when interested in reducing your added sugar intake.

Here at WholeLotta Good, we carry Wholesome Allulose to help with your baking needs, or to drizzle on top of your yogurt parfait. Additionally, there are other products that contain allulose, perfect to add to your next purchase. Note that some do contain sugar alcohols as well, so please continue to read the nutrition label and ingredients:

This simple recipe is perfect for the warm months that are ahead of us with a simple substitute of allulose for honey.

Frozen Oatmeal Yogurt

Serves 4

All you need:

2 cups old-fashioned oatmeal, prepared according to package directions and cooled

1 cup plain Greek yogurt

1/3 cup allulose, plus additional for garnish

1/8 tsp cinnamon

Granola, for serving

All you do:

  1. Place prepared oatmeal, yogurt, allulose and cinnamon in a food processor or blender. Cover and process for 1 to 2 minutes until smooth. Transfer to a 1-quart freezer-safe storage container. Cover and freeze 4 hours or until firm.
  2. Let stand at room temperature for 30 minutes before serving. Scoop mixture into serving dishes. Serve with granola and additional allulose, if desired.


Connect with our Hy-Vee dietitians to learn more about services we offer or some of our favorite products. You can find a dietitian closest to you by visiting our Hy-Vee Dietitian page.

 *The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice.





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