Allulose Emerges as a Low-Calorie Sugar Substitute—But Is It Safe Long-Term?

Allulose, a naturally occurring sugar found in figs, raisins and maple syrup, has gained attention as a low-calorie alternative to traditional sweeteners. Approved by the U.S. Food and Drug Administration (FDA) as 'generally recognized as safe,' it is now used in recipes by those cutting back on sugar, including people with diabetes and keto dieters. Allulose stands out among sugar substitutes because it contains fewer calories than regular sugar. Unlike traditional sweeteners, it does not contribute to cavities or raise blood sugar levels. This makes it a popular choice for those managing conditions like diabetes or following strict dietary plans.

However, experts warn that its long-term effects remain unclear. The FDA has approved allulose alongside other substitutes such as stevia, aspartame and sucralose, but extensive safety testing is still lacking. Dr. Stanley Hazen, a leading researcher, advises caution, noting that many artificial sweetener packages contain blends of multiple substitutes. Consuming large amounts of allulose may also lead to digestive issues. Symptoms like gassiness, bloating and queasiness have been reported. Registered dietitian Anthony DiMarino suggests choosing fresh fruit or small portions of natural sugars instead of artificial alternatives.

While allulose offers a low-calorie option for sugar reduction, its safety over time is not yet fully understood. Health professionals recommend moderation and preferring naturally occurring sugars where possible. For now, the FDA’s approval remains in place, but further research is needed to assess any long-term risks.