Allulose vs Monk Fruit: Which is Better? (2024)

FAQs

Allulose vs Monk Fruit: Which is Better? ›

Both have minimal calories, do not impact blood sugars, and are generally considered safe by the FDA. The one exception is their heat stability in baking. Allulose is a better option for baked goods. Check out this Keto Chocolate Bundt Cake recipe from Cathy's Cake Salon made with a monk fruit allulose blend.

The complete absence of calories and carbs in monk fruit might give it a slight advantage over allulose for blood sugar management. If you're looking to lose weight by reducing your caloric intake, both can be good options when compared to regular sugar and other natural sweeteners like honey and maple syrup.

The Drawbacks of Allulose

In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.

“One side effect that people tend to see is some gastrointestinal discomfort, like maybe some bloating, or some issues going to the bathroom,” DiMarino says. For that reason, it's a good idea to add small amounts of allulose to your food at first.

Neither of these sweeteners is necessarily healthier than the other. While both of these sugar substitutes may still require further research, both stevia and allulose have minimal documented side effects of health risks in humans.

The researchers concluded that allulose may have a beneficial effect on the gut microbiome and intestinal barrier function in mice fed a high-fat diet. Allulose may help to increase the abundance of beneficial bacteria, decrease the abundance of harmful bacteria, and improve intestinal barrier function.

Meet the perfect blend of monk fruit extract and allulose. This natural sugar substitute tastes, bakes, browns, and dissolves just like sugar does, and produces soft, moist baked goods. Besti natural sweetener replaces sugar 1-to-1, but has zero calories, zero net carbs, and zero glycemic index.

Allulose is banned in Europe and Canada, possible carcinogen.

Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.

Summary: Research in mice and humans has found that allulose may reduce the risk of fatty liver disease.

Why avoid monk fruit? ›

The sweeteners can also leave an aftertaste. Other ingredients. Some manufacturers balance the taste of monk fruit by mixing it with other sugars, such as maltodextrin or dextrose. This can change the sweetener's nutritional profile and make it unsafe or undesirable for some people.

While most have US approval through Generally Recognized As Safe (GRAS) designations, approval is more onerous in Europe. Allulose isn't currently approved in the UK or EU, though a consortium of companies is trying to change that.

Allulose and erythritol are both excellent low-carb sugar substitutes. Allulose is good for inflammation and erythritol improves dental health, and both have properties that are very similar to sugar, which makes them easy substitutes in baking and cooking. Which sweetener is best depends on your personal preferences.

Con: Possible side effects

If consumed in large quantities, allulose may cause some stomach discomfort, including gassiness, bloating and queasiness. That's true of most other artificial sweeteners, too.

Allulose is technically a “rare sugar”, meaning it's found in teeny tiny quantities in certain plants. In order to make tons and tons of allulose, scientists first had to find a way to enzymatically convert fructose into it, so it was only made available in the U.S. a few years ago.

Allulose may be the preferred choice for those who desire a taste and texture similar to sugar. At the same time, Erythritol might be more suitable for individuals looking for a zero-calorie option without any impact on blood sugar levels.

Pro: Low in calories

Allulose contains approximately 0.4 calories per gram (or 1/4 teaspoon), compared with 4 calories per gram in table sugar. And because allulose isn't absorbed by your body the way sugar is, those measly fractions of calories don't count at all, DiMarino says.

With zero calories, monk fruit sweeteners are a good option for people watching their weight. Unlike some artificial sweeteners, there's no evidence to date showing that monk fruit has negative side effects.

Both erythritol and monk fruit extract are considered safe for consumption by regulatory agencies, such as the FDA, EFSA, and Health Canada. However, some people may experience digestive issues like bloating, gas, or diarrhea when consuming large amounts of erythritol.