What is allulose syrup?

Allulose syrup is a low-calorie sweetener that is growing in popularity as a sugar substitute. It is about 70% as sweet as sugar but contains only 0.4 calories per gram, compared to 4 calories per gram in sugar. Allulose is found naturally in small amounts in certain foods like wheat, raisins, and maple syrup. However, most allulose syrup today is manufactured from corn.

What are the main benefits of allulose syrup?

There are several key benefits that make allulose syrup an appealing sugar substitute for many people:

  • Extremely low in calories – As mentioned, it only contains 0.4 calories per gram, allowing you to significantly cut calories compared to sugar.
  • Does not raise blood sugar – Multiple studies have shown that allulose does not raise blood glucose or insulin levels, making it safe for diabetics.
  • Does not promote tooth decay – Since oral bacteria cannot metabolize allulose, it does not contribute to cavities like sugar.
  • Tastes similar to sugar – While not quite as sweet, allulose provides a very close taste and texture to sugar, making it easy to substitute in recipes.
  • Keto-friendly – Contains minimal net carbs and does not impact ketosis, so it can be used on a ketogenic diet.

With its highly favorable nutrition profile, allulose offers an effective way to reduce sugar and calories in the diet without sacrificing taste or texture.

How is allulose syrup made?

Allulose syrup is produced through the enzymatic conversion of fructose from corn or other plant sources. Here is an overview of the manufacturing process:

  1. Corn is processed to extract fructose, which serves as the starting material.
  2. An enzyme called D-allulose 3-epimerase is added to the fructose extract.
  3. The enzyme catalyzes the conversion of fructose to allulose.
  4. Once the conversion process achieves the desired ratio of allulose to fructose, it is stopped.
  5. Remaining enzymes are deactivated through heat treatment.
  6. The liquid is concentrated under vacuum to turn it into a thick, syrupy product.
  7. The final allulose syrup may be blended with ingredients like monk fruit extract to balance flavor.

The entire process utilizes enzymes to selectively convert the fructose into allulose, leaving just a small amount of residual fructose. Manufacturers can precisely control the conversion rate to achieve the desired sweetness and texture for the allulose syrup.

Is allulose syrup keto-friendly?

Yes, allulose syrup is considered keto-friendly and can be included as part of a ketogenic diet. Here’s why:

  • Very low net carbs – Allulose contains about 0.2 grams of net carbs per teaspoon, since nearly all of its carbohydrates are not metabolized and absorbed.
  • Does not impact ketosis – Human studies have confirmed that consuming allulose does not raise insulin or blood sugar in amounts that would disrupt ketosis.
  • Can substitute sugar in recipes – With its sugar-like taste and texture, allulose syrup can help satisfy cravings for sweet foods on keto.

Using allulose syrup allows you to add sweetness with a very minimal effect on net carbs. Many people on the keto diet use it to make sauces, baked goods, drinks, and other treats that can fit into their daily carb limit.

Is allulose syrup paleo-friendly?

Allulose syrup would generally be considered paleo-friendly and can be used on a paleo diet. The reasons are:

  • Derived from natural sources – Allulose is found in small amounts in foods like raisins and maple syrup that are allowed on paleo.
  • Minimally processed – While manufacturing concentrates and converts the allulose, there are no major chemical modifications.
  • No additives – Most allulose syrups do not contain additives and preservatives excluded by paleo diets.
  • Low glycemic impact – The paleo diet avoids added sugars that can spike blood sugar, which allulose does not do.

That being said, some paleo followers avoid highly processed modern foods, so acceptance of allulose syrup may depend on one’s degree of paleo adherence. But it can certainly fit into more flexible paleo frameworks.

How does allulose syrup taste compared to sugar?

Allulose syrup has a taste and texture very similar to sugar syrups like agave nectar, honey, and maple syrup. However, it is slightly less sweet than table sugar (sucrose).

Here’s how the taste of allulose syrup compares to common sweeteners:

  • 70-90% as sweet as sugar (sucrose)
  • Very similar sweetness to honey
  • Sweeter than agave nectar
  • Less sweet than maple syrup

Allulose syrup works well as a 1:1 replacement for sugar in many recipes. In some cases, you may want to combine it with non-nutritive sweeteners like stevia or monk fruit extract to match the sweetness of sugar exactly.

Is allulose syrup healthier than sugar?

Yes, allulose syrup is much healthier than regular sugar. Here is a comparison:

Nutrition Facts Allulose Syrup Sugar (sucrose)
Calories per gram 0.4 4
Glycemic index 0 65
Carbs that impact blood sugar Minimal All carbs
Promotes tooth decay No Yes

As you can see, allulose is incredibly low in calories, does not affect blood sugar or insulin, and does not feed cavity-causing bacteria. Replacing sugar with allulose syrup allows you to enjoy sweetness while supporting weight control, dental health, and steady energy levels.

What are the side effects of allulose syrup?

Allulose syrup is generally well tolerated with minimal side effects in most people. However, some users have reported:

  • Digestive issues – Since it is not digestible, large amounts of allulose may cause bloating, gas, cramping, or diarrhea when excess is consumed.
  • Allergic reactions – As with any food, allergies are possible. These reactions are rare but may cause symptoms like hives, swelling, and irritation.

Consuming moderate amounts of allulose syrup diluted in water or food can help prevent digestive discomfort. Those with irritable bowel syndrome (IBS) or fructose malabsorption may need to be more cautious with allulose intake.

Can you bake and cook with allulose syrup?

Yes, allulose syrup can be used in place of sugar in baking, cooking, beverage-making and more. Because it behaves similarly to sugar, you can substitute it 1:1 in most recipes.

Here are some tips for cooking and baking with allulose syrup successfully:

  • Adjust baking temperatures slightly lower, as allulose browns faster than sugar.
  • Reduce slightly for liquids like smoothies and dressings, as the texture is thinner than sugar syrups.
  • Mix with dry allulose for candies or brittles to achieve the right texture.
  • Pair it with liquid non-nutritive sweeteners if the reduced sweetness is noticeable.
  • Store baked goods containing allulose syrup in the refrigerator or freezer for maximum moisture retention.

With some minor adjustments, you can use allulose syrup for cookies, cakes, muffins, breads, ice cream, sauces, marinades, drinks, and many other sweet recipes.

Allulose Syrup Recipe Ideas

Here are a few recipe ideas highlighting versatile ways to use allulose syrup:

  • Allulose simple syrup – Mix 1 cup allulose syrup with 1 cup water and use to sweeten drinks, top pancakes, or drizzle on fruit.
  • Allulose peach glaze – Simmer 2 cups chopped peaches with 1/4 cup allulose syrup, 1/4 cup water, and spices.
  • Allulose maple cookies – Make a maple sugar cookie dough with allulose syrup in place of maple syrup.
  • Allulose berry compote – Gently cook mixed berries with allulose syrup and lemon juice.
  • Allulose cinnamon rolls – Make your favorite cinnamon roll recipe, cutting the sugar amount in half and replacing it with allulose syrup.

With a little creativity, you’ll find so many ways allulose syrup can add sweetness with a fraction of the calories, carbs, and glycemic impact of regular sugar.

Where can you buy allulose syrup?

Allulose syrup can be purchased from some grocery stores and many online retailers. Here are some of the best places to buy allulose syrup:

  • Online stores like Amazon, Netrition, Vitacost – Look for brands like Wholesome Allulose, Lakanto, Sola
  • Specialty grocery stores like Whole Foods, Sprouts – Usually found in the natural sweetener aisle
  • Large supermarket chains like Kroger, Albertsons, Safeway – Available at some locations
  • Health food stores like GNC, The Vitamin Shoppe, EarthFare – Often stock allulose syrup
  • Direct from manufacturers like Tate & Lyle, Anderson Global Group – May offer discounts for bulk orders

Prices range from about $5 for a 12oz bottle up to $20 or more for a large 32oz container. Allulose syrup can also be purchased in individual packets.

Be sure to check the ingredients list and nutrition facts to verify the product is 100% allulose syrup without added sugars or unwanted additives.

Is allulose syrup better for you than agave nectar?

Yes, allulose syrup is healthier than agave nectar in several key ways:

  • Far fewer calories – Allulose has 0.4 calories per gram versus 4 calories per gram in agave.
  • Lower glycemic impact – Agave nectar has a very high glycemic index of 15-30, while allulose has a glycemic index of 0.
  • Less fructose – Agave is very high in fructose, while allulose contains minimal fructose.
  • Does not promote tooth decay – Allulose does not feed oral bacteria like agave and sugar do.

For those looking to manage blood sugar, cut calories, or avoid the controversial fructose found in agave, allulose syrup is the better choice.

Nutrition Comparison – 1 Tablespoon of Allulose Syrup vs. Agave Nectar

Allulose Syrup Agave Nectar
Calories 12 60
Net Carbs 0.6g 16g
Glycemic Index 0 15-30

When you compare nutrition information, allulose provides the clear health advantages over agave nectar.

Does allulose syrup go bad?

Unopened allulose syrup has a long shelf life of about 18-24 months when stored properly. Once opened, it will stay fresh for about one year.

Here are some signs that opened allulose syrup has gone bad and should be discarded:

  • Crystal formation – Allulose syrup crystallizing or solidifying
  • Mold growth – Visible mold on the surface
  • Separation – Watery layer separates from the syrup
  • Fermentation – Bubbles, hissing sound, alcoholic smell
  • Color change – Darkening color
  • Off tastes/smell – Loss of sweetness, sour or rotten smell

To maximize freshness, store allulose syrup in a tightly sealed container in the refrigerator after opening. Keeping it cold prevents microbial growth and slows natural chemical changes over time.

Properly stored, unopened allulose syrup may retain optimal quality and sweetening power for up to 2 years past the manufacturing date.


Allulose syrup is emerging as a versatile low-calorie sweetener that offers the taste and texture of sugar, without the negative effects on blood sugar and weight. Made from corn, allulose provides just 0.4 calories per gram and does not spike blood glucose or insulin levels. It is keto-friendly, paleo-friendly, and an excellent sugar substitute for people with diabetes.

With 70% the sweetness of table sugar, allulose syrup can be substituted 1:1 in many recipes. It works well for cooking, baking, making drinks, and more. While digestive side effects are possible in excess, allulose is largely well-tolerated.

Compared to agave nectar, allulose syrup is the healthier choice, with far fewer calories, minimal carbs, and a lower glycemic impact. When stored properly, allulose syrup has a long shelf life of up to one year after opening.

Overall, allulose syrup offers an easy way to reduce sugar and calories without sacrificing taste, versatility, or food quality. It provides a great option for low-carb diets, diabetes management, and overall healthy eating.

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