Sweeteners
Allulose
Definition
What it is
Allulose (D-psicose): rare sugar with ~70% of sucrose sweetness but minimal caloric impact. Can cause GI distress (bloating, cramps) at moderate-to-high doses in many individuals.
On the label
Label names covered by this flag
- allulose
- d-allulose
- d-psicose
- psicose
Regulation
Regulatory status
No bans or restrictions are recorded for this ingredient in the jurisdictions clearlabel tracks (US, EU, UK, Canada, Japan, Australia/NZ, Brazil).
Explainer
In plain language
Allulose, also called D-psicose, is a rare sugar found naturally in small amounts in foods like figs and raisins. It tastes about 70 percent as sweet as table sugar but the body absorbs and metabolizes very little of it, so it adds almost no calories and has little effect on blood sugar. Manufacturers use it in low-sugar and keto-style products because it behaves more like real sugar in baking and browning than many other sweeteners.
Assessment
Why it is flagged
Allulose is generally considered low-concern, and in 2019 the FDA said it can be excluded from total and added sugar counts on US labels because of how it is metabolized. The main reason Clear Label flags it is digestive tolerance. Like many low-calorie sugars, allulose can be associated with bloating, gas, or cramps when eaten in moderate to high amounts, and sensitivity varies from person to person. The evidence on long-term effects is still limited because allulose is a relatively new ingredient in the food supply. If you notice stomach symptoms after low-sugar treats, allulose is a plausible pattern to test in your own logs.
In the aisle
Where it commonly shows up
- Keto and low-sugar ice cream
- Sugar-free syrups and sauces
- Low-carb baked goods and cookies
- Protein bars and snack bars
- Sugar-reduced chocolate
- Tabletop sweeteners and blends
Practical
Reading the label
Allulose is usually named directly, sometimes as D-allulose or D-psicose. On US Nutrition Facts panels it may appear listed separately below total carbohydrates rather than counted in total or added sugars.
Alternatives
If you want to avoid it
Some people who react to allulose choose small amounts of regular sugar, or try other sweeteners like stevia or monk fruit to see which their digestion tolerates best. Comparing a few products in your own logs is often the clearest way to find a fit.
FAQ
Common questions
Does allulose raise blood sugar?
In available studies allulose has minimal effect on blood glucose and insulin because the body absorbs but largely does not metabolize it. People managing blood sugar still tend to track their own response, since individual results vary.
Why does allulose upset some stomachs?
Like other low-calorie sugars, unabsorbed allulose can draw water into the gut and ferment, which some people experience as bloating or cramps at higher doses. Tolerance differs, and smaller amounts are often better tolerated.
Is allulose approved by the FDA?
Allulose is permitted in food in the US, and in 2019 the FDA issued guidance allowing it to be excluded from total and added sugar declarations. Regulatory treatment differs in some other countries.
Citations
Sources
Citation
Primary reference
About this page: the definition, label names, severity, and regulatory chips come from the clearlabel ingredient taxonomy, the same data the scanner uses to score products. Research summaries describe associations reported in published studies, not diagnoses; individual responses vary. Scan any product with clearlabel to see which of its ingredients carry flags.