What Exactly is Allulose?
Allulose is a monosaccharide, or simple sugar, known for being a low-calorie sweetener. It shares a similar chemical structure with fructose but is metabolized differently by the body, resulting in only about 10% of the calories of table sugar and minimal impact on blood sugar and insulin levels. First identified in wheat, it's considered a "rare sugar" due to its natural occurrence in very small quantities.
The Myth of Finding High-Allulose Foods
Because allulose is found in such low concentrations in natural foods, finding a whole food with a high amount is not realistic for a significant dietary intake. The allulose in most food and beverage products is commercially produced through enzymatic conversion, rather than extracted from these natural sources.
Natural Sources of Allulose (in Trace Amounts)
Allulose is present in trace amounts in several foods:
- Dried Fruits: Found in dried figs and raisins.
- Sweet Syrups: Present in small quantities in maple syrup and molasses.
- Cereal Grains: Wheat contains trace amounts.
- Tropical Fruits: Jackfruit and kiwi are also noted as sources.
- Refined Products: Tiny amounts can be found in brown sugar.
Commercial Production vs. Natural Sourcing
Large-scale allulose production uses enzymes to convert fructose (often from corn) into allulose, as extracting it from natural sources is not efficient due to its low concentration. This method provides a consistent and cost-effective supply for use in various food and beverage products.
Comparison of Allulose Sources
| Factor | Natural Allulose | Commercial Allulose |
|---|---|---|
| Primary Source | Trace amounts in various foods | Enzymatic conversion of fructose (usually from corn) |
| Concentration | Extremely low (less than 0.15%) | High, concentrated sweetener |
| Purpose | Not a meaningful dietary source | Food additive, sugar substitute, bulk |
| Application | Flavor component of whole foods | Used for low-calorie sweetening in a vast array of products |
| Cost | Not economically viable to extract | Cost-effective for mass production |
| Availability | Part of whole foods | Sold as crystalline powder, syrup, or in products |
How Commercially Produced Allulose is Used
Commercial allulose is used widely in the food industry due to its low-calorie and low-glycemic properties while performing similarly to sugar. It's used in:
- Baking: Provides bulk and aids browning.
- Frozen Desserts: Helps create a smoother texture by preventing ice crystals.
- Beverages: Offers sweetness with good solubility.
- Confectionery: Used to reduce sugar content in candies.
The Functional Benefits of Allulose
Allulose is favored by individuals managing blood sugar, like those with diabetes or following keto diets. It doesn't contribute to tooth decay because mouth bacteria cannot metabolize it. While generally well-tolerated, excessive intake can cause digestive discomfort. More information is available in IFIC's guide to Allulose.
Conclusion: The Source of Your Allulose
In summary, while allulose is a rare sugar found naturally in trace amounts in foods like figs and maple syrup, no whole food is a significant source. The allulose consumed in larger quantities comes from commercially produced sweeteners, made by converting other plant sugars. This provides a practical way for consumers and the food industry to utilize its beneficial low-calorie and low-glycemic characteristics.
