What is Allulose? The New Low Calorie and Low Carb Keto Sweetener Sweeping the World!

3 comments by Elora Harre
You may have heard many people talking about Allulose, the latest and seemingly greatest low calorie and low carbohydrate sweetener that is currently trending worldwide. But what exactly is Allulose? and why is it so popular?

What is Allulose?

Allulose is a type of sugar that is similar to fructose, the sugar that occurs naturally in fruit. Unlike other sugars though, Allulose only contains 0.4 calories per gram in comparison to the 4 calories per gram that sugar contains. Additionally, whilst the body absorbs allulose it does not metabolise it into glucose, so it is virtually calorie free. 

Allulose can come granulated or powdered forms and like other Keto sweeteners such as Erythritol, is 70% as sweet as sugar. According to the FDA, allulose has little to no effect on blood glucose or insulin levels.

This makes Allulose an excellent sweetener for people who have diabetes, high blood sugar, metabolic disorders or on a Keto diet. 


What is Allulose made from?

Allulose is found in nature in small quantities!  It is a monosaccharide, or simple sugar. It was initially found in wheat and has since been identified in certain fruits including jackfruit, figs and raisins.

Allulose is also naturally found in small quantities in a variety of sweet foods like maple syrup and brown sugar.

Our Nourish & Thrive Allulose is made from Non GMO Corn.

Is Allulose Paleo or Keto?

The paleo diet consists of eating vegetables, fruits, nuts, tubers, meat, and organ meats and excludes any highly processed foods. People following a paleo diet can eat allulose but only if they consume it from natural, unprocessed food - such as maple syrup.

On the other hand, a keto diet, generally speaking, is not about the quality of the food but rather about only eating a very small amount of carbohydrate. Allulose is a carbohydrate, but because it does not raise blood glucose levels, is suitable for a keto diet. 

How do you use Allulose?

Allulose is not as sweet as sugar. People replacing sugar with allulose may find they need to use more allulose to achieve the same amount of sweetness - however we recommend you use the same amount of Allulose so you can adjust to a new lower level of sweetness. This is afterall the goal of swapping to keto sweeteners! 

Unlike many other low calorie sweeteners, Allulose does not have the same cooling properties and aftertaste.

Allulose can be used in anything that sugar is used in, for example:

  • bakery products, such as cakes and muffins

  • cake icing

  • frozen dairy desserts, such as ice cream and sorbet

  • yogurt and frozen yogurt

  • gelatins

  • pudding and pie fillings, such as caramel

  • jams and jellies

  • sweet sauces and syrups

  • keto based treats and puddings

  • hot drinks

Allulose is not recommended for baking any items that need to harden - for example cookies or muesli bars. If you did use Allulose, it may taste good but the finished product is unlikely to hold together and could crumble.


Is Allulose good for you?

This is the magic question isn’t it?! Is allulose good for you? Like anything, Allulose should not be consumed in excessive amounts. But keep reading to find out more!

Allulose contains fewer calories than sugar and appears to have no effect on blood glucose levels. This means it is a good alternative to sugar for those who are watching their sugar consumption, trying to lose weight or control their blood sugar levels. 

Doctors agree that sugar is a significant contributory factor to obesity. Obesity has associations with metabolic disorders, such as diabetes, high cholesterol, and cardiovascular diseases. Substituting standard sugars with natural low calorie alternatives, such as allulose, may help control obesity rates.

Much of the research into the effects of allulose have used animal models. In one human study, researchers looked at whether allulose could help reduce body fat, affect blood cholesterol, and affect the markers of diabetes.

The 2018 study used 121 Korean participants between the age of 20-40 years with a body mass index (BMI) over 23. There were 3 test groups that were given different drinks, one containing sucralose (control group), and two containing allulose, low (8g per day) and higher amounts (14g per day). The results showed that in the short term, those who consumed a higher dose allulose beverage had significant decreases in body fat percentage, body fat mass, and BMI compared with those taking a control.

Researchers used CT scans to examine changes in the participants’ abdominal fat area. At the end of the study, the people who consumed the high dose allulose drink had a significant decrease in total fat areas compared with those in the control group.

The study also reported that allulose had little effect on the levels of fat in people’s blood, meaning that blood cholesterol levels did not improve. Additionally, the study found no differences between the groups in diabetes markers, including fasting blood glucose, glycated hemoglobin, blood glucose, and insulin levels.

So what does this mean? 

The results of this study show that replacing sucralose with allulose may help reduce body fat and BMI in individuals wanting to lose weight.  

Are there any side effects of consuming Allulose?

People may experience some abdominal discomfort from consuming large quantities of allulose.

One study, again completed in Korea in 2010, investigated the possible side effects of consuming allulose. The study tested 30 individuals, both men and women, over 3 months, and each week the amount of Allulose consumed was increased. Participants reported abdominal side effects when consuming the increased dose of allulose, including:

  • bloating

  • abdominal pain

  • diarrhea

  • decreased appetite

  • passing gas

  • abdominal sounds

This study concluded that when Allulose is consumed in small amounts, under 0.4g per kilo of body weight, there were no significant adverse abdominal concerns. For someone who weighs 70kg this amounts to 28 grams maximum a day. Translated to pieces of cake, well that depends on the recipe of course, but one piece a day is a good guess! 

Allulose vs. alternatives

What’s the difference between allulose and other sugar alternatives?

Other sugar substitutes that people use include:


Except for stevia, monk fruit, xylitol and erythritol, these sugar substitutes are not natural, they are artificial sweeteners. Manufacturers make aspartame by combining two amino acids (protein building blocks found naturally in the body) and make sucralose from sucrose or table sugar. We don’t recommend these artificial sweeteners because they can disrupt the function of hormones and cause obesity in the long term - not ideal for anyone!

The main difference between stevia, xylitol, erythritol and allulose is taste and then price! 

Stevia, which is from a plant, can have a strong taste that many people do not like. Other people find it can cause a stomach upset. You only need a little stevia when using it and it can’t be used as a direct substitute in baking. Given the small amount you need to sweeten foods, stevia is a very affordable sugar substitute.  

Xylitol is another sugar alcohol that is found in small amounts in many fruits and vegetables and is therefore considered natural. Humans even produce small quantities of it via normal metabolism. It's common to find xylitol as an ingredient in sugar free chewing gum, lollies, mints and diabetic friendly foods or oral care products. Xylitol has a similar sweetness to sugar, so is a 1:1 substitute, but it has about 40% less calories. It has a pleasant, sweet taste with no after taste - but is not as low calorie as Erythritol or Allulose. Xylitol is a similar price to Allulose and can be purchased from Nourish & Thrive.

Erythritol, a sugar alcohol which can be made from corn or birch, looks exactly like sugar and is 70% as sweet. It can be used as a direct substitute in baked goods however does have a cooling effect in the mouth after consumption. Erythritol has a great price point at about $20 per kg. You can buy this from Nourish & Thrive, our Erythritol is made from corn. 


Unlike Stevia and Erythritol, Allulose doesn’t have an after taste and is considered the most tasty Keto sweetener. It appears to be well tolerated for most people as long as it’s not over consumed. Allulose, being a rare natural sugar and not a sugar alcohol, is the most expensive of the natural sweeteners, at about $45 per kg.



Doctors all over the world recognise that sugar is a significant factor that leads to obesity. Lowering the amount of sugar a person eats and substituting sugar with natural low calorie sweeteners are possible ways to help prevent and reduce obesity.

Compared with sugar, allulose is a low calorie carbohydrate. Some research suggests that allulose can help control weight and diabetes. 

People who are following a keto diet can use allulose to replace sugar because allulose does not contain carbohydrates.

Many people are looking for safe sweeteners to replace sugar to improve their overall health and wellbeing. It’s important to remember that eating a large amount of allulose may cause digestive discomfort, but there are few other known side effects. 

If you wish to try allulose or other keto sweeteners, they are available to purchase in New Zealand from Nourish & Thrive Wholefoods, simply click here!


  • Sachin Amrutkar

    Allulose is the rising star of sweeteners, captivating the world with its low-calorie, low-carb appeal. This rare sugar, found in fruits like figs and raisins, boasts a sweetness close to regular sugar without the hefty calorie count or blood sugar spike. It’s perfect for weight management, keto diets, and even diabetics, as it digests differently and doesn’t raise insulin levels. You can swap it for sugar in baking, cooking, drinks, and even desserts, though keep in mind it might not brown or caramelize the same way. While generally safe, it’s wise to start slow and consult your doctor if you have any concerns. Overall, Allulose offers a promising avenue for sweetening your life without the usual sugar baggage.

    Read More – https://www.theinsightpartners.com/reports/allulose-market

  • Stella Macrae

    Hi – I have brought allulose from you as I am following a keto diet.A recipe I would like to try requires 1/4 t of liquid Stevia. It’s for a cobbler recipe ( berry sponge). Is it exchangeable? And if so how much allulose would I use?
    Thanks for your help!
    Cheers Stella

  • Elora Harre

    Hi Stella,

    We can definitely help but, if you could email us the recipe with your question to hello@nourishandthrive.co.nz – we can help a bit better!


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