Learn everything you ever wanted to know about allulose sweetener on the keto diet. This sugar substitute is very popular – and here’s why!
The more I learn about low-carb sugar substitutes, the more I want to share this knowledge with you. Everything I learned about erythritol, monk fruit, and stevia was so informative that I decided to research allulose next.
Allulose sweeteners taste sweet and are actually pretty popular. They are used in lots of low-carb products and recipes.
In this guide, I’ll share everything you ever wanted to know about it (including what it actually is and where it comes from).
Note: Scroll down to the end to find some of my favorite recipes to make with allulose sweeteners, too!
Allulose Sweeteners: Everything You Need To Know
One of the least talked about keto sweeteners has to be allulose. You just don’t hear about it as often as monk fruit, stevia, or erythritol.
This guide is going to introduce you to the versatile sweetener. By the end, you’ll know more about it and be able to compare it to the other popular sweeteners.
What Is Allulose?
Allulose is a monosaccharide that is found in very tiny quantities in food like wheat, figs, corn, and raisins. A monosaccharide is the most basic form of sugar.
Allulose has the same grainy texture and sweet taste as cane sugar, but it doesn’t cause blood sugar to spike. Allulose only has 0.4 calories per gram.
It’s also one of the most expensive types of sweeteners that you can buy. Most 12-ounce bags of allulose will cost about $10 or more!
Just like erythritol, allulose is found naturally in different types of food. For that reason, it is not labeled as an artificial sweetener. It’s a natural sweetener that is keto-friendly.
Allulose Health Benefits
The best thing about allulose is that it doesn’t affect your blood sugar. When you use it in place of table sugar, you will stay in ketosis and experience all the health benefits of the keto diet too.
Did you know allulose can encourage your body to burn more body fat? One study found that overweight participants saw a decrease in body fat when they used it.
Allulose Side Effects
The main side effects that you might experience are mostly if you eat too much of it. These side effects resemble other types of indigestion and include:
- Abdominal Pain
- Decreased Appetite
- Passing Gas
- Abdominal Sounds
If you are experiencing any of these side effects, it might be a good idea to take a break from eating anything made with allulose.
Are Allulose Sweeteners Safe On Keto?
Yes, the Food and Drug Administration classifies allulose as GRAS (generally recognized as safe). They also ruled that allulose can be excluded from total and added sugar counts on nutrition labels.
Some forms of it are made from corn. So, if consuming anything made from GMOs is a concern for you, try to look for bags of allulose that are certified organic.
Allulose vs. Erythritol
Allulose is very similar to erythritol, especially when you look at how our bodies digest it. They are both primarily absorbed into the bloodstream, and they don’t raise blood glucose or insulin.
However, there are a few major differences between erythritol and allulose. The biggest one is that erythritol won’t brown like sugar, so you can’t use it to make a glaze. It’s also slightly less sweet than sugar and allulose sweeteners.
Another big difference is that erythritol has a cooling effect which creates a noticeable minty aftertaste. That’s why it is usually used in recipes with a mint taste already – like peppermint desserts.
Allulose vs. Stevia
These two are very similar in use. Stevia comes from one specific plant – the stevia rebaudiana – and it grows in Central and South America.
The biggest difference between the two is taste. Allulose sweeteners are not as sweet as sugar – but close to it. Stevia, however, is 200-350 times sweeter than sugar. That means you should use a lot less stevia than sugar.
Stevia also has anti-inflammatory and cholesterol-lowering properties that allulose does not. It’s also more affordable and easier to find at grocery stores than allulose.
I use stevia more often than I use allulose – mostly because I can use less of it, and it is easier to find.
How To Use Allulose
Allulose is about 70% as sweet as sugar, so you can’t use it in a 1:1 ratio as a sugar substitute. You’ll need to use 25-30% more.
It comes in both liquid and granulated varieties and caramelizes really well. So use it in recipes that call for that functionality. In fact, lots of people like to use it to make a sugar-free caramel sauce.
Many people like to combine it with other sweeteners to get the sweetness of allulose and the chemical properties of the other sweeteners. Allulose makes things extra moist, so keep that in mind – don’t use it on things that might become too soggy.
Even though it is one of the most expensive you can buy, allulose sweeteners are a fantastic choice on the keto diet. With a wonderful taste and no extra carbs or sugars, keep it on your list to try out in your next baking recipe.
The Best Recipes That Use Allulose Sweeteners
The best recipes that use allulose sugar-free sweeteners are low-carb desserts. Here are some of my favorite recipes:
- Chewy Chocolate Chip Cookies turn a nice golden brown and taste amazing when you use allulose.
- Keto Granola Bars are versatile and are fantastic with your favorite keto-friendly sweetener.
- Chocolate Chip Keto Blondies are rich and super-sweet, cutting those sugar cravings completely.
- Creamy Low-Carb Keto Flan really tastes the best with allulose because it resembles sugar the closest.
- Keto Pecan Pie works well with allulose, but combine it with Sukrin fiber syrup gold so that you get the brown sugar taste in the pie, too.