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Crystalline Allulose
Also known as: allulose, D-allulose, psicose, rare sugar allulose
Allulose is a rare sugar with approximately 70% of the sweetness of sucrose and minimal caloric content (~0.4 kcal/g). Limited human studies suggest potential modest benefits for glycemic control and weight management, though long-term safety and efficacy data remain preliminary.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Primary uses
- Sugar substitute for calorie reduction
- Sweetening agent in beverages and foods
- Blood sugar management support
How it works
- Low glycemic index sweetener with minimal insulin secretion
- Poorly absorbed in the small intestine
- May enhance insulin sensitivity through metabolic signaling
Dosage
- Typical range
- 1-3 teaspoons (5-15g) per serving as a sugar replacement
- Timing
- As needed for sweetening foods and beverages
- With food
- Can be consumed with or without food
- Duration
- Safe for long-term use at typical sweetening doses
- Special populations
- No established restrictions; insufficient data in pregnancy and lactation
Forms
- Crystalline powder· 70/100
- Granulated sweetener· 70/100
Safety
Common side effects
- Digestive discomfort (gas, bloating, diarrhea) at high doses due to incomplete absorption
- Generally well-tolerated at sweetening doses
Evidence notes
Allulose has some human clinical trial data showing modest glycemic and weight effects, but studies are limited in number, duration, and sample size. FDA approved as GRAS (Generally Recognized as Safe) in 2015, but robust long-term safety and efficacy evidence is still developing.
Grade C: Mostly observational or small trials; mechanism is plausible but unproven at scale.
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.