Updated date:

Real Sugar with Only 10% of the Calories and a Glycemic Index of 0 - It Might Sound Too Good to Be True, but It's Not


Yes you can eat real sugar with only 10% of the calories of regular table sugar and actually keep the glycemic index at 0, and no it's not a sugar alcohol. This rare sugar actually helps to regulate blood sugar levels and promotes healthy insulin production within the body.
This all probably sounds like a gimmick right? I would be thinking the same thing too if I didn't already know about all this information for myself.
So what is it you might ask? You've probably never heard of it before; the scientific name for it is D-psicose, but it is usually referred to by people by the name of Allulose. What exactly is allulose anyway, and why have you likely never even heard of it before?

Here's everything you need to know about this new statement baking ingredient that will truly revolutionize low sugar diets and diabetic baking forever.
Allulose is an incredibly rare sugar in nature. It resembles fructose, the sugar found in fruits, and very small quantities of it are naturally found in foods such as maple syrup, figs, jackfruit, and molasses.
Allulose is structurally similar to table sugar. It has the ability to brown and caramelize like regular sugar, and the freezing point is practically at the same temperature. The mouth feel is almost identical as well. This makes allulose ideal for baking in many circumstances.

Allulose only has ten percent of the calories of regular sugar, and it helps the body absorb glucose less via transporters in the intestines. This is by far perhaps the best sugar alternative for diabetics and health food junkies across the spectrum. Yet D-psicose somehow is in fact scientifically categorized as real sugar, and it's not a sugar alcohol. The legitimate glycemic index number of allulose measures in at a mere zero.
When I discovered Allulose I thought I had struck a gold mine. I had been researching sugar alternatives extensively for quite a while, and when I stumbled upon learning about Allulose, it was the biggest game changer of anything I had ever studied before by a landslide.
With the personal experience through trial and error, in conjunction with online research, I have realized quite a few important factors about using and baking with allulose in the kitchen. There are some key points to keep in mind when comparing allulose to standard table sugar.

Baking with Allulose - The key similarities and slight differences between allulose and other sugars when baking

Although allulose is a form of sugar, and it's usually a remarkably better replacement in comparison to using primarily sugar alcohols alone as a substitute for traditional forms of sugar, there are a few specific differences with certain characteristics between allulose and other sugars.

For one allulose actually has browning capabilities unlike sugar alcohols, but D-psicose tends to brown more easily than table sugar especially in certain recipes with smaller pastries or high levels of surface area exposure in the oven when in relation to the actual volume of food in a recipe. For this reason it is best to sometimes alter the oven temperature slightly lower when cooking with higher amounts of allulose in recipes, and when possible it is preferred to bake with allulose on the top rack rather than the bottom rack of the oven.
Allulose adds moisture when baking in the sense that it helps baked goods retain their moisture content more through the baking process. This relatively rare ingredient also helps create cakier and lighter textures in baked goods. This makes allulose absolutely wonderful in many of cake recipes. I particularly prefer using allulose when baking more traditional textured styles of cakes, as well as angel food cake. It also happens to make great meringue style icing when using egg whites.
However it is quite important to keep in mind that this same cakey quality makes allulose not such a great alternative to regular sugar or brown sugar in the dough of most cookie recipes. Unless you want for a current cookie recipe to be somewhat cakier and fluffier than what it currently is, I would only recommend you replace a very small portion of other forms of sugar with allulose to give your baked goods a bit of a lift.
When I say allulose generally doesn't do well in cookies as the main source of sugar, I have tried just about every strategy in the books to make the allulose cookies less cake textured in recipes; it can't be done effectively. Please don't waste your money and throw perfectly good allulose down the drain by attempting to bake with allulose as the main replacement of regular table sugar or brown sugar in cookie recipes.

Unlike the mass majority of sugar alcohols, psicose actually caramelizes. Allulose does have a tendency to caramelize less thick than table sugar and brown sugar. You have to be extra careful not to burn allulose as well, and I would highly recommend caramelizing allulose at a slower rate. Although allulose can technically caramelize, it has a thinner consistency than traditional caramel if you don't assist the allulose with other specific ingredients to thicken it. Although allulose alone is capable of a certain form of caramelization, without extra assistance alluolose is more syrupy than what people traditionally think of as caramel candy or other caramel sauces.

Allulose incorporates wonderfully in many frozen desserts, especially when used in ice cream. Many people say that it doesn't make the ice cream hard or oddly textured unlike most sugar alcohols when used in larger quantities or in excess to replace more common forms of sugar. I have heard some people even say that when used properly they actually prefer allulose over regular sugar in their ice cream. Currently I haven't personally used allulose to make ice cream yet, but I definitely look forward to doing so in the near future.
When it comes to things like cheesecake and pumpkin pie, you will probably need something to help stabilize or thicken those recipes a bit more when using mostly allulose to sweeten these types of foods. I find you kind of have to figure this one out to some degree on your own, especially depending on the humidity of the place where you live. That being said you can learn how to effectively make great cheesecake, pumpkin pies, and more with allulose with a bit of practice.

The Taste of Allulose - How to increase it's sweetness

Allulose is only about 70% or so as sweet as table sugar, but the actual flavor profile is practically identical to regular sugar, so long as your allulose is in pure form. Yes that might sound like a reasonable difference in percentage of sweetness, but this is incredibly easy to counteract by adding incredibly small amounts or at least relatively lower quantities of ingredients such as stevia, munk fruit extract, erythritol (which most things marketed as stevia and munk fruit extract already have erythritol as a primary or secondary ingredient), xylitol, maltitol, sorbitol, isomalt, and sucralose (pure sucralose preferably, not Splenda).

I understand some people might be particularly sensitive to some of those ingredients when it comes to their digestive systems, but it literally requires such minimal amounts of these ingredients to potentiate the sweetness of allulose, that when used in responsibly low amounts sugar alcohols shouldn't upset the majority of peoples' stomachs. That being said, just use ingredients that you personally think are best for you.
I actually tend to mix incredibly tiny amounts of other real sugars with allulose like honey to help complete the sweetness level and broaden it's flavor profile.
Again, I strongly recommend finding a small mixture of other ingredients that you personally prefer to add to your allulose in order to make it work wonders as the best sugar alternative to use in your kitchen.

Finding the Right Allulose

The brand of allulose you pick and the distributor you use is incredibly important.
I can't stress this enough; there are so many fraudulent forms of allulose online. Even on great websites like Amazon, it is very important to be selective about the brand of allulose you purchase, and then to also look and see which dealer you select. Allulose is quite expensive, and trust me you don't want to buy a faulty product, only to find out what you purchased is fake or diluted with added fillers not listed in the ingredients on the back. I have personally bought fake allulose before, and trust me it's a total waste of money.

Although allulose is indeed pricey, if you can possibly afford it in your budget or at least buy some from time to time; I would highly recommend it.

The Best Brands of Allulose

Normally I avoid promoting any specific brands of products when it comes to my blogs but because allulose is so expensive and I have personally been ripped off before, I feel an obligation to specifically name some good sources to buy allulose from online.
My top favorite reliable brands of pure allulose to buy online are Keystone Pantry non-gmo allulose in powdered form sold by Lang's Chocolates on Amazon, and All-u-lose (natural rare sugar sweetener) sold by BetterTaste on Amazon. I buy both of these brands in powdered/crystalized forms on Amazon. I highly recommend buying it in powder/crystalized form, since the syrup forms are almost always mixed with other ingredients, and it says so on the back of the labels as well. The dry forms are also more versatile, and you can easily turn them into syrup form by lightly caramelizing your allulose.
If you do want to buy allulose in syrup form I would recommend the maple syrup or honey version of it from All-u-lose sold by BetterTaste. The syrup form of it that I bought from Lang's Chocolates didn't taste nearly as good. Just to reiterate the syrup forms are not exclusively made with allulose like the dry forms of these two brands of allulose, and they specifically list this in the ingredients. Allulose is the first ingredient listed in the syrup though.

If you specifically want to buy your allulose in bulk and save a ton of money, I would recommend buying Keystone Pantry Allulose. They sell it where you can get 20 pounds of allulose for $120. That is a remarkably good price Normally you pay about roughly $55 to $60 before taxes for 6 pounds of real allulose from these brands, and a similar price for legitimate allulose from similar brands as well.

Allulose and It's Effects on the Digestive System

The pure powdered forms of allulose have never effected my stomach or digestive system negatively or anyone I have ever served allulose to. This includes friends and family members. My mom is particularly sensitive to many sugar alcohols especially ever since she started taking metformin, so I have to be careful of her sugar alcohol intake and ingredients of that nature when serving her food, and with that taken into account allulose has never upset her stomach or digestive system to any degree, and she has now had allulose well over 200 times.
Now there are however conflicting sources and information when it comes to the digestion of allulose in pure form and how it effects the digestive system.
Many reputable sources say that allulose absolutely has no effect what so ever on the digestive system when it comes to fermenting inside the body. There are some sources however that are reputable as well that say although allulose doesn't likely ferment in and of itself within the body, it can have the potential in some individuals to play a role in allowing other carbohydrates to ferment inside the body that normally would not or ferment to a lesser extent normally. This is thought to happen when allulose is digested at the same time as certain other carbohydrates in the body; it could potentially play the role in partially fermenting other particular carbs by partially inhibiting their complete absorption. This could technically lower the calorie intake of those other carbs to some degree, but in some people this could perhaps also cause some forms of gastrointestinal upset such as certain forms of gas, bloating, or loosened stools.

For many people (by far it seems to be the definite majority not to be noticeably affected by allulose), even those who are extremely sensitive to sugar alcohols in comparison, when it comes to pure allulose they can completely handle consuming it at even considerably high quantities without any gastrointestinal interferences such as gas, bloating, or any sort of laxative like effects.

The Conclusion on Allulose

All in all allulose is a great option for those who are diabetic, people who love sugar but can't handle all the calories, and people who are trying to lose or maintain their weight. I know it's one of the best discoveries I have ever made in my life when it comes to making healthier eating choices.
I honestly hope that this article is truly beneficial in helping at least a number of other individuals become healthier in their own lives by learning about this wonderfully revolutionary sugar.


Peggy Woods from Houston, Texas on October 27, 2020:

Your information about allulose is new to me. We do not use sugar substitutes in our home but know many people that do. It sounds like there are pros and cons with regard to using allulose.