Allulose has only 0.4 calories per gram – 90% less than sugar. A meta-analysis of 8 RCTs (Tani et al., PLoS ONE 2023) found 5–10 g per meal significantly lowers postprandial blood glucose (SMD −0.26 to −0.28, P < 0.03, I² = 0%, GRADE: moderate). Mechanisms include alpha-glucosidase inhibition and GLP-1 stimulation. Most is excreted unchanged in urine within 48 hours.
How should I track Allulose?
When tracking Allulose, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.