The FDA’s Reasoning: Different Metabolism, Different Labeling
The Food and Drug Administration (FDA) made a key ruling regarding allulose because of how it is processed by the human body. Unlike table sugar (sucrose), which is fully metabolized for energy and causes a spike in blood glucose and insulin levels, allulose is largely excreted from the body without being converted into energy. Approximately 70-84% of consumed allulose is absorbed into the bloodstream via the small intestine but then excreted in the urine, while the remaining portion passes through the large intestine. This lack of metabolization means allulose provides only a fraction of the calories of regular sugar—around 0.4 calories per gram compared to 4 calories per gram for sugar.
Manufacturers were originally required to include allulose in the 'Total Sugars' and 'Added Sugars' section of the label, which caused confusion for consumers. This was because the total sugar count did not accurately reflect the number of calories or blood sugar impact the product would have. In 2019 and again in 2020, following citizen petitions and a review of scientific evidence, the FDA changed its guidance. The new guidance permits manufacturers to exclude allulose from the sugar declarations, pending further review through formal rulemaking.
Reading the Allulose Label: What to Look For
Even though allulose is not categorized as sugar on the label, it must still be declared in two important places to provide transparency for consumers. Knowing where to look will help you correctly identify its presence and understand its impact on the overall nutritional profile of a product.
First, you will find allulose listed in the ingredients list. This is a mandatory requirement for all food ingredients. Second, allulose is required to be included in the Total Carbohydrates count on the Nutrition Facts panel. This is because, from a chemical standpoint, allulose is a monosaccharide, or simple carbohydrate. This distinction is crucial for consumers, especially those with diabetes or following a ketogenic diet, who rely on carbohydrate counts to manage their intake. However, since allulose has a negligible effect on blood glucose, many consider it a 'keto-friendly' sweetener and subtract it from the total carbohydrate calculation when determining net carbs.
Comparison: Allulose vs. Standard Sugars
| Feature | Allulose | Table Sugar (Sucrose) | Sugar Alcohols (e.g., Erythritol) |
|---|---|---|---|
| Caloric Value | Very low (0.4 kcal/g) | High (4 kcal/g) | Varies, but lower than sugar (0–3 kcal/g) |
| Metabolism | Absorbed but not metabolized for energy; excreted largely unchanged. | Fully metabolized for energy. | Partially absorbed; some fermented by gut bacteria. |
| Blood Sugar Impact | Negligible effect; does not spike blood glucose or insulin. | Significant spike in blood glucose and insulin levels. | Minimal effect; some types may cause a small rise. |
| Label Declaration (US) | Included in 'Total Carbohydrates' but excluded from 'Total Sugars' and 'Added Sugars'. | Included in 'Total Sugars' and 'Added Sugars'. | Declared separately under 'Total Carbohydrates'. |
| Digestive Effects | Generally well-tolerated in moderate amounts; excessive intake may cause mild digestive issues. | Typically no digestive issues, but overconsumption can lead to weight gain. | Can cause bloating, gas, and diarrhea, especially in large quantities. |
| Taste Profile | Clean, sweet taste similar to table sugar; approximately 70% as sweet. | Classic sweetness standard. | Can have a cooling aftertaste. |
The Broader Context of Allulose Regulation
The FDA's decision to treat allulose differently from other sugars on the nutrition label was a significant move, signaling a shift towards considering the physiological effects of an ingredient, not just its chemical structure. The standard approach has historically been to classify nutrients based on their chemical composition, but allulose's unique metabolism prompted a more nuanced regulatory stance. The agency's guidance, finalized in October 2020, demonstrates a willingness to adapt labeling rules to better serve public health goals by providing more accurate nutritional information. This enforcement discretion is intended to help prevent confusion for consumers who are tracking sugar intake for health reasons, such as managing diabetes or weight.
Other Regulatory Considerations
- Global Regulation: It is important to note that the regulatory status of allulose varies internationally. For example, some countries, like Canada and the European Union, have not approved allulose for use in food products due to its status as a novel food ingredient that requires further safety assessment.
- Enforcement Discretion: The FDA’s current position is based on “enforcement discretion,” which means they will not take action against manufacturers who follow the labeling guidance. This is a temporary solution pending any future formal rulemaking to amend the regulations permanently.
- Ingredient Declaration: Allulose must always be listed in the ingredient statement, which ensures full transparency for the consumer, regardless of its placement on the Nutrition Facts panel. This is a critical safeguard for individuals who may have specific dietary considerations or allergies.
Conclusion: Understanding the Rationale Behind the Label
The reason allulose is not counted in the Total and Added Sugars on a nutrition label is rooted in its unique physiological effects and the FDA's modern regulatory approach. By recognizing that allulose does not function like traditional sugar in the human body—it does not raise blood glucose and is minimally caloric—the FDA has allowed for more accurate and less confusing labeling. For consumers, this means that while allulose is included in the carbohydrate count, its minimal impact on blood sugar and low calorie contribution should be considered when assessing a product's nutritional profile. By checking both the ingredients list and the carbohydrate total, health-conscious consumers can make informed decisions about products containing this popular sugar alternative. The transparency required by the ingredients list and the specific placement under carbohydrates helps clarify its role in the product, allowing for better dietary management, especially for those watching their blood sugar.
What happens if I consume too much allulose?
- Potential Digestive Issues: Consuming excessive amounts of allulose may cause gastrointestinal discomfort, such as bloating, gas, and nausea. These effects are generally mild and temporary, similar to those experienced with some sugar alcohols.
- Monitoring Intake: Studies have suggested that most people can tolerate allulose well in moderate amounts, but intake should be monitored to avoid adverse side effects.
How does the FDA ensure allulose is safe to eat?
- GRAS Status: Allulose has been classified by the FDA as Generally Recognized As Safe (GRAS) following reviews of scientific evidence from manufacturers. The GRAS status indicates a consensus among qualified experts regarding its safety.
Is allulose a natural or artificial sweetener?
- Natural Origin: Allulose is considered a natural sweetener. It is a rare sugar found in small quantities in fruits like figs and raisins.
- Commercial Production: For commercial use, it is often produced from corn or fructose through an enzymatic process.
Should I count allulose when calculating net carbs?
- Common Practice: Many following low-carb diets, such as the ketogenic diet, subtract allulose from the total carbohydrate count to determine net carbs.
- Minimal Glycemic Impact: Since allulose is not metabolized for energy and does not significantly impact blood glucose, it is typically not factored into the net carb calculation for those managing blood sugar.
Can people with diabetes consume allulose?
- Safe Option: Yes, allulose is a suitable sugar alternative for people with diabetes.
- No Blood Sugar Impact: It does not cause blood sugar spikes, which helps manage blood glucose and insulin levels.
- Check with a Doctor: Individuals on insulin should still consult with their healthcare provider, as insulin dosing is often based on total carbohydrate intake, and allulose's inclusion in this count can be misleading if not adjusted for.
What is the difference between allulose and sugar alcohols on a nutrition label?
- Distinct Categories: The FDA requires allulose to be listed under the 'Total Carbohydrates' section, along with other carbohydrates, while sugar alcohols are typically listed separately below the 'Total Sugars' line.
- Label Clarity: This separation helps distinguish between different types of low-calorie sweeteners and their potential physiological effects.
Is allulose available in all countries?
- International Differences: The regulatory status of allulose varies globally.
- Restricted Regions: It is currently not approved for use as a food additive in the European Union or Canada.
- Health Canada Regulation: In Canada, it is considered a novel food ingredient and requires a pre-market safety assessment.
