Trying to decide which low-calorie sweetener is right for you? With so many options out there, it can be confusing to know which one to choose. In this post, we’ll look at the key differences between allulose vs monk fruit. We’ll cover how they taste, how they affect blood sugar, and more. By the end, you’ll know which one will work best for you.
Table of Contents
- What Is Allulose Sweetener?
- How sweet is Allulose vs Monk Fruit?
- How many calories are in Allulose vs Monk Fruit?
- Is Allulose Safe?
- What are the Health Benefits of Allulose?
- What are the Drawbacks of Allulose?
- Where can I find Allulose?
- How can I use it?
- What Is Monk Fruit Sweetener?
- Mogrosides 101: What Makes Monk Fruit Sweet?
- How sweet is Monk Fruit?
- How many calories are in Monk Fruit Sweetener?
- Is Monk Fruit Sweetener Safe?
- What are the Health Benefits of Monk Fruit?
- What are the Drawbacks of Monk Fruit?
- Where can I find Monk Fruit Sweetener?
- Comparison of Allulose vs Monk Fruit: Which Sweetener is Right for You?
- Frequently Asked Questions (FAQ)
- Conclusion: Allulose vs Monk Fruit
What Is Allulose Sweetener?
Allulose is a rare, naturally occurring sugar. It is found in small amounts in fruits like figs, raisins, and jackfruit. It is also in wheat, molasses, and maple syrup.
Fun fact: Allulose is often called a “rare sugar” because it occurs naturally in such small quantities.
Food manufacturers have found ways to produce it more efficiently. They use sources like corn or wheat with enzymes. This process makes it widely available for use in baking, beverages, and more!
It is classified as a monosaccharide, or simple sugar. It closely resembles regular sugar (sucrose) in taste, texture, and functionality. This similarity makes it a popular sugar substitute.
How sweet is Allulose vs Monk Fruit?
Allulose tastes and feels a lot like regular sugar and is almost as sweet. [1] It’s about 70% as sweet as sugar. [2] Allulose doesn’t have a bitter or chemical taste that other low calorie sweeteners might have.
Monk fruit is 100 to 250 times sweeter than sugar!
How many calories are in Allulose vs Monk Fruit?
Allulose is mostly absorbed in the small intestine. However, it is not processed by the body. Thus, it has very few calories, almost none. It only has 0.4 calories per gram, which is just 10% of the calories in regular sugar. [3] Monk fruit has zero calories.
Is Allulose Safe?
Yes! Allulose is considered safe to eat and is recognized as “Generally Recognized as Safe” (GRAS) by the FDA. This means they meet the same safety standards as FDA-approved food additives, ensuring they are safe for consumption.
What are the Health Benefits of Allulose?
1. Low in Calories
Allulose has about 0.4 calories per gram, while sugar has 4 calories per gram.
2. Supports Blood Sugar Control
Research shows that allulose doesn’t raise blood sugar or insulin levels, and may even improve insulin sensitivity. [4]
Allulose can help reduce blood sugar spikes after meals. This effect may make it easier to manage your blood sugar levels over time. [5]
This makes it a safe and helpful option for managing blood sugar and preventing type 2 diabetes.
3. Does Not Affect Blood Lipids
Unlike sugar, allulose doesn’t raise blood lipids like cholesterol or triglycerides. [6, 7]
4. May Promote Fat Loss
Findings suggest that allulose can help promote fat loss and improve body composition. [8]
After a trial, people who took allulose showed significant decreases in BMI (body mass index). They also had lower body fat percentage and body fat mass. This was especially true for those who took higher doses of allulose.
5. Doesn’t Cause Cavities
Allulose doesn’t cause cavities or tooth decay like regular sugar. This is because bacteria in your mouth can’t break it down to produce the acids that damage tooth enamel.
According to the FDA, allulose has a low cariogenic potential. This means it has a low risk of causing cavities. [9]
What are the Drawbacks of Allulose?
While allulose has many benefits, there are a few things to keep in mind.
If you consume large amounts of allulose, it can cause digestive issues like abdominal pain, bloating, gas, or diarrhea. [10]
Also, while allulose shows promise, we still need more long-term research. This research is needed to fully understand its effects on health. This is particularly important when allulose is used regularly over many years.
Where can I find Allulose?
Allulose is available in grocery stores like Walmart, Target, or Walgreens. You can also find it online through Amazon or directly from manufacturers. It’s available in various forms, including powder, granulated, and syrup, making it versatile for different recipes and preferences.
Here are some popular brands to look for:
- Wholesome Allulose Zero Calorie Sweetener
- Truvia Allulose Sweetener
- Rx Sugar, Allulose Sugar
- Health Garden All Natural Allulose Sweetener
Whether you’re baking, sweetening drinks, or looking for a sugar substitute, allulose offers a low-calorie choice. It is diabetic-friendly and easy to incorporate into your favorite recipes.
How can I use it?
Allulose is highly versatile and works well in many recipes.
Baking
In baking, it’s a great substitute for sugar in cakes, cookies, and muffins. It caramelizes like sugar. It also adds a similar texture. Since allulose is about 70% as sweet as sugar, you might need to use more for the desired sweetness.
Sweetening Beverages
It’s also perfect for sweetening beverages like coffee, tea, and smoothies because it dissolves easily without leaving a gritty texture. Allulose works well in sauces, jams, and syrups, adding sweetness without the calories. The syrup form is especially handy for drizzling over pancakes or waffles.
Low Carb or Keto Recipes
For no-bake treats like energy balls, mousse, or puddings, allulose offers smooth sweetness without the need for heat. In addition, it is also a favorite for low-carb and keto recipes. Examples include sugar-free ice cream or keto-friendly desserts. It doesn’t impact blood sugar.
Allulose offers a unique benefit. It doesn’t crystallize like regular sugar. This makes it ideal for frostings and creamy textures.
What Is Monk Fruit Sweetener?
Monk fruit, also called monk fruit extract, is a small, round fruit native to southern China and Thailand. It has been used traditionally in Chinese medicine. It is valued for its sweetness without the glycemic impact of regular sugar.
It contains natural sugars like glucose and fructose, which get filtered out during processing. So, monk fruit sweetener does not contain any fructose or glucose after processing.
But, did you know that monk fruit actually gets its sweetness from the antioxidants called mogrosides? [11]
Mogrosides 101: What Makes Monk Fruit Sweet?
Mogroside V (MV) is the star ingredient in monk fruit extract—it’s what gives it that natural sweetness.
There are other types of mogrosides too. These include I, II, III, IV, V, and VI. MV is the sweetest of them all. In dried monk fruit, mogrosides make up anywhere from 0.5% to 3.8%.
The sweetness of monk fruit sweeteners depends on how much Mogroside V is in them. Mogroside V is the sweetest. Concentrations can range from 3.5% all the way up to 95%! This can affect its cost, taste, texture, sweetness level etc. [12]
The higher the MV concentration, the sweeter the product. Plus, products with more MV often taste better, dissolve more easily, and are usually higher quality.
Some of the most popular concentrations you’ll find are 7-10%, 25%, and 50%. [13]
But remember—cheaper isn’t always better! Higher MV levels may cost a little more, but they often deliver a better experience overall. So, think twice before grabbing the cheapest option off the shelf!
How sweet is Monk Fruit?
Monk fruit is super sweet—about 100 to 250 times sweeter than sugar—but with zero calories!
That said, some people notice a slight bitter or metallic taste, kind of like stevia. [14] The good news?
Blending monk fruit with other sweeteners can help smooth out any weird aftertastes. It’s often mixed with erythritol or stevia to create a more balanced, enjoyable sweetness.
So, if pure monk fruit isn’t your thing, a blend might be the perfect solution!
How many calories are in Monk Fruit Sweetener?
There are zero calories in monk fruit. This is because antioxidants are what makes monk fruit sweetener sweet which don’t have any calories.
Is Monk Fruit Sweetener Safe?
Yes! Monk fruit sweetener is considered safe to eat. Similarly, like allulose, it is recognized as “Generally Recognized as Safe” (GRAS) by the FDA.
What are the Health Benefits of Monk Fruit?
- Anti-Inflammatory Effects
Studies have shown that the mogrosides in monk fruit, which are antioxidants, may help reduce inflammation in the body. [15]
Chronic inflammation is linked to various health issues. Including anti-inflammatory foods like monk fruit in your diet can be beneficial for overall health.
- Anti-Cancer Effect
Studies suggest that mogroside IVe, a compound found in monk fruit, may help prevent colorectal and throat cancers. In lab tests, it stopped cancer cells from growing, and it also worked in mice with tumors.
Yet, more research is needed to confirm these results. [16]
- Supports Blood Sugar Control
Like allulose, monk fruit doesn’t raise glucose or insulin levels. [17] It has zero sugar, calories, and carbohydrates. This makes it an excellent option for people with diabetes. It’s also suitable for anyone looking to manage their blood sugar.
What are the Drawbacks of Monk Fruit?
Monk fruit extract is generally safe for most people, but there are a few things to keep in mind.
Though rare, some people may experience allergic reactions, such as itching, swelling, or difficulty breathing. If this happens, seek medical attention right away.
Currently, research shows no major adverse effects from consuming monk fruit sweeteners. Monk fruit is relatively new in popularity. There is limited long-term research on its effects. Thus, the safety of prolonged use hasn’t been fully determined. [18]
Where can I find Monk Fruit Sweetener?
Walmart, Target, and Amazon sell Monk Fruit Sweetener. You’ll find them in stores with an MV concentration from 7-50%.
Monk fruit sweeteners come in two main types: extracts and blends. You can find both in liquid or solid form.
It’s available in various forms, including powder, granulated, crystalline, extracts, and syrup making it versatile for different recipes and preferences.
Here are some popular brands to look for:
- Lakanto Monk Fruit Sweetener with Erythritol
- Monk Fruit in the Raw Sweetener
- Truvia Sweet Complete Monk Fruit
Comparison of Allulose vs Monk Fruit: Which Sweetener is Right for You?
| Aspect | Allulose | Monk Fruit |
| Calories | Low-calorie (0.2–0.4 calories per gram) | Zero calories |
| Blood Sugar Impact | Does not raise blood sugar or insulin levels | Does not raise blood sugar or insulin levels |
| Taste | Closely mimics the taste and texture of sugar | 100–250 times sweeter than sugar, may have an aftertaste |
| Digestive Impact | May cause bloating, gas, or diarrhea in large amounts | Generally well-tolerated; no major digestive concerns |
| Cost | More expensive than regular sugar | Often more expensive than other sweeteners |
| Availability | Less common in stores; mainly found online | Available in stores but may be harder to find |
| Antioxidant Benefits | None | Contains mogrosides with antioxidant and anti-inflammatory properties |
| Baking & Cooking Use | Works well in baking and cooking like sugar | Works in many recipes, but sometimes blended with other sweeteners for better taste and texture |
| Additional Benefits | May support fat loss in some studies | Natural origin, great for those seeking plant-based alternatives |
When deciding between allulose vs monk fruit here are a few things to consider:
- What are your dietary goals?
- What kind of taste do you prefer?
- What are you using it for?
- Cost and Availability
Frequently Asked Questions (FAQ)
Can I use allulose or monk fruit in baking? Yes! Both sweeteners work in baking, though allulose may provide a texture closer to sugar in some recipes.
Which sweetener is better for diabetes? Both allulose and monk fruit are great options for diabetics since they don’t raise blood sugar levels.
Looking to take control of your blood sugars? Check out my Blood Sugar Navigator Course
Are there any side effects of using allulose or monk fruit? Allulose may cause digestive issues in some people if consumed in large quantities. Monk fruit is generally safe, but watch out for blends. Monk fruit is mixed with other no calorie sweeteners or sugar alcohols which may cause digestive issues.
Conclusion: Allulose vs Monk Fruit
In conclusion, both allulose and monk fruit offer excellent, low-calorie, blood sugar-friendly alternatives to regular sugar. You might prefer the clean, sugar-like taste of allulose. Alternatively, you might enjoy the intense sweetness of monk fruit. Both sweeteners can help you meet your health and dietary goals. Try both to find the one that suits your taste and lifestyle best!
Feel free to leave comments or questions below—I’d love to hear which sweetener works best for you!Sign up for my email list here to get weekly nutrition tips and updates!