Allulose
Also called D-allulose, D-psicose, psicose, rare sugar.
Best grade B across 9 graded outcomes Other Last checked
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The short answer
From 11 sourcesAllulose is a low-calorie rare sugar used in place of table sugar. Eaten with a meal or sugar drink, 5 to 10 g lowered the after-meal glucose rise in small crossover studies, and a 2026 meta-analysis rated this moderate certainty. Longer trials show no clear effect on HbA1c, fasting glucose or lipids; one Korean trial found less body fat.
Quick pick
From a partner brand · paid link
NOW Foods Slender Zero Allulose Organic Powder, 12 oz
from HerbsPro
Label: 7 g serving: 7 g carbohydrate, 0 calories, 0 g total sugars.
Best for trying one bottle: $9.89 one-time (checked Oct 15, 2026).
Every graded outcome on this page
9 rows · line = participants- BGrade BAfter-meal glucose and insulin (pooled trials)Blood sugarn 1,033
- CGrade CHbA1c, fasting glucose, lipids and body composition (pooled trials)Long-term markersn 1,033
- CGrade CAfter-meal blood glucose in healthy peopleBlood sugarn 145
- CGrade CBody fat in overweight adultsBody fatn 121
- DGrade DGlucose and insulin after a sugar drinkBlood sugarn 30
- DGrade DAfter-meal glucose in borderline diabetes, and 12-week safetyBlood sugarn 26
- DGrade DGlucose after a glucose drink in type 2 diabetesBlood sugarn 24
- DGrade DPeak after-meal glucose on a diabetic diet in type 2 diabetesBlood sugarn 24
- ∅No effectGlucose control in type 2 diabetesBlood sugarn 16
Key facts
- What it is
- Rare monosaccharide, about 70% as sweet as sucrose, with almost no calories (under 0.4 kcal per gram)24
- After-meal glucose
- 5 g and up to 10 g lowered the 2-hour glucose curve in healthy people (8 small crossover experiments)2
- Longer-term markers
- No significant effect on HbA1c, fasting glucose or insulin, lipids, uric acid or body composition in pooled trials (12 allulose trials)3
- Gut tolerance
- In a dose-escalation study, severe diarrhoea appeared at a single dose of 0.5 g per kg of body weight7
What it is
Allulose (D-psicose) is a rare sugar about 70% as sweet as table sugar that provides almost no calories; it is sold as a sugar substitute.
Forms
Form
| Form | Elemental % | Absorption (human data) | GI tolerance | Studied for |
|---|---|---|---|---|
| Allulose powder or syrup | Varies2Not applicable (a sugar; no elemental fraction) | Provides under 0.4 kcal per gram, according to the 2023 review authors.2 | In a Korean dose-escalation study, no severe diarrhoea or GI symptoms occurred up to a single dose of 0.4 g/kg; severe diarrhoea appeared at 0.5 g/kg, and building up to 1.0 g/kg a day brought severe nausea, abdominal pain, headache, loss of appetite and diarrhoea. In children, single doses of 2.5 g and 4.3 g were well tolerated. In a 12-week study, 5 g three times a day caused no abnormal effects.7811 | After-meal glucose (5 to 10 g single doses); body fat (8 to 14 g/day) |
What the human research says
Human trials only, one row per outcome. The form line shows what each trial actually tested. Grades follow our evidence-grading policy.
Trial map
9 graded outcomes, largest study first9 graded outcomes: 7 improved, 2 no effect. The largest, a 2026 meta-analysis of 1,033 people on After-meal glucose and insulin (pooled trials), found an improvement. Outcomes that improved came from smaller studies: a median of 30 people, against 525 for no effect.
1After-meal glucose and insulin (pooled trials)
Improved · Grade B · Meta-analysis, 1,033 people, 2026
Adults in 20 controlled trials (12 of allulose, 8 of tagatose); 1,033 participants across both sugars, the allulose-only total is not given in the abstract
Dose, result and source| Outcome | Found | People | Study | Who was studied |
|---|---|---|---|---|
| After-meal glucose and insulin (pooled trials) | Improved | 1,033 | Grade B · Meta-analysis, 2026 | Adults in 20 controlled trials (12 of allulose, 8 of tagatose); 1,033 participants across both sugars, the allulose-only total is not given in the abstract |
| HbA1c, fasting glucose, lipids and body composition (pooled trials) | No effect | 1,033 | Grade C · Meta-analysis, 2026 | Adults in 20 controlled trials (12 of allulose, 8 of tagatose); 1,033 participants across both sugars |
| After-meal blood glucose in healthy people | Improved | 145 | Grade C · Meta-analysis, 2023 | Healthy people in 8 small randomised crossover experiments (8 to 30 per group; 145 per group in total) |
| Body fat in overweight adults | Improved | 121 | Grade C · RCT, 2018 | Korean adults aged 20 to 40 with BMI of 23 or more |
| Glucose and insulin after a sugar drink | Improved | 30 | Grade D · Crossover RCT, 2021 | 30 people without diabetes |
| After-meal glucose in borderline diabetes, and 12-week safety | Improved | 26 | Grade D · Crossover RCT, 2010 | 26 adults including people with borderline diabetes (crossover), plus 17 healthy adults in a 12-week safety arm |
| Peak after-meal glucose on a diabetic diet in type 2 diabetes | Improved | 24 | Grade D · Crossover RCT, 2023 | 24 hospital inpatients with type 2 diabetes in Japan (full text) |
| Glucose after a glucose drink in type 2 diabetes | Improved | 24 | Grade D · Crossover RCT, 2018 | 24 adults with type 2 diabetes in Toronto |
| Glucose control in type 2 diabetes | No effect | 16 | No-effect grade · Crossover RCT, 2023 | 16 patients with type 2 diabetes (Thai trial) |
Every graded row
9 rowsShowing 9 of 9 outcomes. Human trials only.
BGrade BAfter-meal glucose and insulin (pooled trials)Blood sugarSmaller glucose and insulin riseMeta-analysis · 12 studies
n 1,033 · 2026
Improved Allulose lowered the after-meal glucose rise (incremental AUC SMD −0.66; 95% CI −0.92 to −0.39) and insulin (SMD −1.27; −2.14 to −0.40; I² 96%), both moderate certainty.
- Design
- Meta-analysis, 12 studies, n = 1,033, 2026
- Population
- Adults in 20 controlled trials (12 of allulose, 8 of tagatose); 1,033 participants across both sugars, the allulose-only total is not given in the abstract
- Form
- D-allulose
- Dose
- As tested in the pooled trials (not stated in the abstract)
- Duration
- Single doses and longer trials
- Source
- Reference 3 · PubMed 41985675 (opens PubMed)
CGrade CHbA1c, fasting glucose, lipids and body composition (pooled trials)Long-term markersNo changeMeta-analysis · 12 studies
n 1,033 · 2026
No effect No significant effect of allulose on HbA1c, fasting glucose or insulin, blood lipids, uric acid or body composition (very low to moderate certainty).
- Design
- Meta-analysis, 12 studies, n = 1,033, 2026
- Population
- Adults in 20 controlled trials (12 of allulose, 8 of tagatose); 1,033 participants across both sugars
- Form
- D-allulose
- Dose
- As tested in the pooled trials (not stated in the abstract)
- Duration
- Not stated in the abstract
- Source
- Reference 3 · PubMed 41985675 (opens PubMed)
CGrade CAfter-meal blood glucose in healthy peopleBlood sugarSmaller glucose rise after mealsMeta-analysis · 8 studies
n 145 · 2023
Improved Incremental 2-hour glucose AUC was lower with 5 g (SMD −0.28; 95% CI −0.51 to −0.05) and with up to 10 g (SMD −0.26; −0.49 to −0.03), both rated moderate certainty.
- Design
- Meta-analysis, 8 studies, n = 145, 2023
- Population
- Healthy people in 8 small randomised crossover experiments (8 to 30 per group; 145 per group in total)
- Form
- D-allulose
- Dose
- 5 g, or up to 10 g, with a meal
- Duration
- Single doses
- Source
- Reference 2 · PubMed 37023000 (opens PubMed)
CGrade CBody fat in overweight adultsBody fatLess body fat at 14 g/dayRCT
n 121 · 2018
Improved Body fat percentage and fat mass fell with allulose; the high dose also lowered BMI and CT-measured total abdominal and subcutaneous fat vs placebo. Nutrient intake, lipids, liver and kidney markers and inflammation markers did not differ.
- Design
- RCT, n = 121, 2018
- Population
- Korean adults aged 20 to 40 with BMI of 23 or more
- Form
- D-allulose (placebo: sucralose)
- Dose
- 4 g or 7 g twice daily (8 or 14 g/day)
- Duration
- 12 weeks
- Source
- Reference 5 · PubMed 29385054 (opens PubMed)
DGrade DGlucose and insulin after a sugar drinkBlood sugarLower 30-minute glucose at 7.5 to 10 gCrossover RCT
n 30 · 2021
Improved Glucose at 30 minutes was lower with 7.5 g (mean difference 11; 95% CI 3 to 19) and 10 g (12; 4 to 20); overall glucose and insulin excursions fell significantly only with 10 g.
- Design
- Crossover RCT, n = 30, 2021
- Population
- 30 people without diabetes
- Form
- D-allulose with a 50 g sucrose drink
- Dose
- 2.5, 5, 7.5 or 10 g, single doses (vs placebo)
- Duration
- Single test days, 7 to 14 days apart
- Source
- Reference 4 · PubMed 33637605 (opens PubMed)
DGrade DAfter-meal glucose in borderline diabetes, and 12-week safetyBlood sugarImprovedCrossover RCT
n 26 · 2010
Improved Glucose was lower 30 and 60 minutes after the meal (p<0.01, p<0.05) with a smaller AUC, mainly in borderline diabetes; 12 weeks of 15 g/day caused no abnormal effects or clinical problems.
- Design
- Crossover RCT, n = 26, 2010
- Population
- 26 adults including people with borderline diabetes (crossover), plus 17 healthy adults in a 12-week safety arm
- Form
- D-psicose (allulose) in tea with a standard meal
- Dose
- 5 g with a meal; 5 g three times a day in the safety arm
- Duration
- Single meals; 12 weeks for safety
- Source
- Reference 11 · PubMed 20208358 (opens PubMed)
DGrade DGlucose after a glucose drink in type 2 diabetesBlood sugarImprovedCrossover RCT
n 24 · 2018
Improved 10 g lowered the glucose incremental AUC by 8% vs 0 g (717.4 vs 777.5 mmol×min/L, P = 0.015) with a linear dose response; fructose had no effect.
- Design
- Crossover RCT, n = 24, 2018
- Population
- 24 adults with type 2 diabetes in Toronto
- Form
- D-allulose added to a 75 g glucose drink (compared with fructose)
- Dose
- 5 g or 10 g, single doses
- Duration
- Single test days, more than 1 week apart
- Source
- Reference 9 · PubMed 29797503 (opens PubMed)
DGrade DPeak after-meal glucose on a diabetic diet in type 2 diabetesBlood sugarImprovedCrossover RCT
n 24 · 2023
Improved Peak after-meal glucose, measured by continuous glucose monitor, was lower on the allulose diet than on the standard energy-controlled diabetic diet; C-peptide fell, which the authors read as a lower insulin requirement.
- Design
- Crossover RCT, n = 24, 2023
- Population
- 24 hospital inpatients with type 2 diabetes in Japan (full text)
- Form
- Diabetic diet containing D-allulose
- Dose
- 8.5 g of allulose in the diet
- Duration
- 2 days on each diet, at least 1-day washout (full text)
- Source
- Reference 10 · PubMed 37375710 (opens PubMed)
∅No effectGlucose control in type 2 diabetesBlood sugarNo benefit; HDL fellCrossover RCT
n 16 · 2023
No effect No significant effect on glucose tolerance, incretin levels or body composition; during allulose, HDL cholesterol fell from 51 to 41 mg/dL and MCP-1 rose from 259 to 297 pg/mL.
- Design
- Crossover RCT, n = 16, 2023
- Population
- 16 patients with type 2 diabetes (Thai trial)
- Form
- D-allulose (comparator: aspartame)
- Dose
- 7 g twice daily (14 g/day)
- Duration
- 12 weeks per arm with a 2-week washout
- Source
- Reference 6 · PubMed 37432472 (opens PubMed)
What the numbers add up to
Each point is worked out from the data and the sources numbered on this page, with the arithmetic shown under it. It adds no new data and is not medical advice.
A small, short-term glucose effect
Who paid for the research
Studied doses
Doses used in research, shown against the official limits. They describe the studies, not a recommendation for you.
Studied doses in research, not advice. These are amounts used in research, not personal advice. Your clinician or pharmacist can say what fits you.
Doses studied in human trials
When trials measured an effect
1 outcomeInteractions and safety
Published interactions only: each row cites a source. No row means none was found in our sources, not that a combination is safe.
Interactions
0 agentsNone found in our sources.
Check with what you take
Kept on this device onlyAdd what you take. We list every interaction our evidence profiles cite between Allulose and your picks, and between your picks.
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Add a supplement or medicine you take to check it against Allulose.
Starting from one medicine? The interaction checker rates how serious each pair is, on a curated list of 19 entries for 11 medicines. This cabinet has no severity rating: it lists every interaction row our supplement pages cite.
Who should be careful
2 groups- Pregnancy, breastfeeding and children
- No allulose trial enrolled pregnant or breastfeeding women, and LactMed has no allulose entry. NCCIH notes that many dietary supplements have not been tested in pregnant women, nursing mothers or children.1
- Medicines and surgery
- NCCIH advises that supplements may interact with medications or pose risks before surgery, and to tell your health care providers about everything you use.1
How to read the label
What to check on the Supplement Facts panel.
How to read the label
1 checksWhere to buy Allulose
Products from brands we partner with that contain Allulose. Check the amount per serving against the doses studied above, and the label for other ingredients.
Allulose products from partner brands
1 product Paid links · we earn a commission- Quick pickHerbsProNOW Foods Slender Zero Allulose Organic Powder, 12 oz
7 g serving: 7 g carbohydrate, 0 calories, 0 g total sugars; ingredient: organic allulose
$9.89one-timeChecked Oct 15, 2026
Frequently asked questions
Short answers to common questions; the numbers link to the sources below.
Common questions
6 answersDoes allulose raise blood sugar?
Is allulose good for people with diabetes?
Evidence is thin. A 12-week trial in 16 people with type 2 diabetes found no improvement in glucose control and a fall in HDL cholesterol.6
Can allulose help with weight loss?
Is allulose safe to use every day?
Does allulose cause digestive upset?
It can in large amounts. In one study, severe diarrhoea appeared at a single dose of 0.5 g per kg of body weight; lower doses were tolerated.7
Sources
11 sources: trial abstracts, NIH fact sheets and reference databases. Numbers in the text link here.
Sources cited on this page
11 sources- 1Using Dietary Supplements WiselyFact sheet National Center for Complementary and Integrative Health (NCCIH), 2019 · nccih.nih.gov
- 2Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis.Meta-analysis PLoS One, 2023 · PMID 37023000
- 3Glycemic and cardiometabolic effects of rare sugars allulose and tagatose: a systematic review and meta-analysis of controlled human intervention trials.Meta-analysis Am J Clin Nutr, 2026 · PMID 41985675
- 4Effects of D-allulose on glucose tolerance and insulin response to a standard oral sucrose load: results of a prospective, randomized, crossover study.Crossover RCT BMJ Open Diabetes Res Care, 2021 · PMID 33637605
- 5A Preliminary Study for Evaluating the Dose-Dependent Effect of d-Allulose for Fat Mass Reduction in Adult Humans: A Randomized, Double-Blind, Placebo-Controlled Trial.RCT Nutrients, 2018 · PMID 29385054
- 6Short-term effects of allulose consumption on glucose homeostasis, metabolic parameters, incretin levels, and inflammatory markers in patients with type 2 diabetes: a double-blind, randomized, controlled crossover clinical trial.Crossover RCT Eur J Nutr, 2023 · PMID 37432472
- 7Gastrointestinal Tolerance of D-Allulose in Healthy and Young Adults. A Non-Randomized Controlled Trial.Open-label trial Nutrients, 2018 · PMID 30572580
- 8Gastrointestinal tolerance of D-allulose in children: an acute, randomised, double-blind, placebo-controlled, cross-over study.Crossover RCT Food Funct, 2024 · PMID 38099623
- 9The effect of small doses of fructose and allulose on postprandial glucose metabolism in type 2 diabetes: A double-blind, randomized, controlled, acute feeding, equivalence trial.Crossover RCT Diabetes Obes Metab, 2018 · PMID 29797503
- 10A Pilot Study on the Efficacy of a Diabetic Diet Containing the Rare Sugar D-Allulose in Patients with Type 2 Diabetes Mellitus: A Prospective, Randomized, Single-Blind, Crossover Study.Crossover RCT Nutrients, 2023 · PMID 37375710
- 11Study on the postprandial blood glucose suppression effect of D-psicose in borderline diabetes and the safety of long-term ingestion by normal human subjects.Crossover RCT Biosci Biotechnol Biochem, 2010 · PMID 20208358
What changed
Every dated change to this page: what changed, who made it and why.
Change log
2 entries| Date | Change | Who and why |
|---|---|---|
| evidence, studied doses, forms, who should avoid, FAQ, questions, related | Added the 2026 meta-analysis (already cited in key facts) as two graded rows: after-meal glucose and insulin (grade B) and no effect on HbA1c, fasting glucose, lipids or body composition (grade C). Added three small trials: 24 adults with type 2 diabetes given 5–10 g with a glucose drink, a 24-patient diabetic-diet pilot with 8.5 g, a 26-person borderline-diabetes trial with a 12-week safety arm at 15 g/day. Studied doses now reach 15 g/day; added a time-to-effect row, a pregnancy note stating no trial data and no LactMed entry, a daily-use safety FAQ item, page questions and links to erythritol, stevia and the metabolic goal hub. Interactions checked in LactMed, LiverTox and NCCIH: none documented, so the list stays empty. Not added: a 13-person 2017 fat-oxidation study (too small for its own outcome), a 2024 Thai sucrose-drink trial (abstract text incomplete on PubMed) and a 2024 multi-ingredient hydration drink trial. | Writer: Kymata Health EditorialTrigger: A–Z audit against docs/supplements/AUDIT-STANDARD.md |
| all | Initial editorial evidence review. Every PMID checked against NCBI E-utilities esummary (title, year, journal; none retracted) and each cited abstract read; numbers taken from the abstracts (full text used only where noted for participant counts, duration or funding). Funding disclosed per study: Matsutani Chemical Industry (2023 meta-analysis salaries; sucrose-load trial grant), National Research Foundation of Korea (fat-mass and tolerance studies), NSTDA and Rajburi Sugar Co. (Thai diabetes trial); the children's tolerance abstract names no funder. Participant total for the 2023 meta-analysis, the 12-week duration of the fat-mass trial and two funding statements were taken from the full texts. No allulose-specific safety page exists on our approved safety sources, so safety rows use only NCCIH's general supplement guidance; tolerance figures come from the cited trials. Where to buy: NOW Foods Slender Zero Allulose (label checked 2026-10-15). | Writer: Kymata Health EditorialTrigger: new page |
Supplement & Nutrient Encyclopedia. Educational information only; it is not medical advice and does not replace a clinician. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Statements about supplements have not been evaluated by the FDA.