Allulose vs Erythritol: Is there a better option? Both are popular lower calorie alternatives to table sugar, but differ in their chemical structures, where you find them, and how your body processes them.
Now, a major difference between the two is in their chemical structures: Allulose is a low calorie, naturally occurring sugar alternative, while erythritol is a sugar alcohol.
Natural lower-calorie sugars (like allulose and stevia) are found in larger quantities in fruits, vegetables, and grains. They can be extracted and refined for use in foods and beverages.
Sugar alcohols, like erythritol, also naturally occur in small amounts but can be made in larger quantities by fermenting sugars like fructose and glucose.
Let’s weigh the pros and cons of each allulose and erythritol.
What is Allulose?
Allulose is a rare but natural sugar found in foods like figs, raisins, and wheat products. Although it occurs naturally in these items, it can be extracted using an enzymatic process similar to those used in making wine or cheese.
Allulose is about 70% as sweet as table sugar, meaning you will need a little more of it to achieve the same sweetness as regular sugar. It is a newer sugar substitute introduced to the U.S. market in 2015. It’s available online and in most stores, including on Amazon.
How Many Calories are in Allulose?
Allulose has 90% fewer calories than regular table sugar at just 0.2-0.4 per gram.
Is Allulose Good for Diabetes?
Yes, allulose is a good option for those with diabetes. Allulose is not easily metabolized by the body, resulting in little impact on blood sugar and insulin responses. Nearly 70% is excreted through urine within 20 hours, while the remainder is eliminated in stool within 48 hours (1).
Is Allulose Safe?
Yes, allulose is generally recognized as safe (GRAS) by the FDA.
Allulose is not digested by the body, but it can be fermented by gut bacteria. If you consume allulose in small amounts, you likely won’t experience any issues; however, some individuals have reported gastrointestinal discomfort, such as nausea, diarrhea, or bloating, particularly when consumed in larger quantities. Most people use this sweetener without any side effects.
So, how does Alulose compare to erythritol? Let’s take a closer look.
What is Erythritol?
Erythritol is a sugar alcohol naturally found in mushrooms, many fruits, and by fermenting corn and yeast. The powders we see in stores are from extractions. Erythritol powder is used in place of sugars for baked goods, candies, and beverages. It’s often found mixed with other sweeteners, like monk fruit.
How Many Calories Are in Erythritol?
Erythritol is only 60-80% as sweet as sucrose and provides about 0.2 calories per gram. Because our bodies do not metabolize erythritol, it is considered a zero calorie sugar alternative.
Is Erythritol Good for Diabetes?
So you’re watching your blood sugar and have questions like does erythritol have carbs? The answer is no, not really. About 90% of the erythritol we consume is excreted in the urine, meaning it doesn’t have a large impact on blood sugar or insulin. This makes erythritol a good alternative for people with diabetes.
Side Effects of Erythritol
Erythritol, because it is a sugar alcohol, is not digested like normal sugars. Instead, it passes through our gut where it is fermented by the bacteria in our colon. This may cause some GI troubles like gas, bloating, diarrhea, and nausea if you consume too much.
The acceptable daily intake of erythritol is approximately 37 grams for women and 45 grams for men. To illustrate this in practical terms, 1 teaspoon of pure erythritol weighs about 4 grams. Therefore, the maximum would be 9 teaspoons for women and 11 teaspoons for men.
A possible benefit of sugar alcohols like xylitol and erythritol is dental health improvements. Studies have shown that erythritol can effectively reduce the growth of oral bacteria that cause plaque. This is because the bacteria in our mouths can’t use them for energy.
Common Products with Erythritol
Some common items that contain erythritol include foods marketed as keto-friendly, like low sugar ice creams (Halo top), sugar free gums (Orbit sugar free gum), chocolates (Hershey’s zero sugar), and other low sugar or sugar free candies.
You can find pure erythritol in most stores or online shops. Erythritol blends will typically be a 1:1 replacement for table sugar or a 2:1 replacement, meaning you would need twice the amount compared to regular table sugar.
So, Is Erythritol Good or Bad For You?
Erythritol is generally considered safe (GRAS) by the FDA. Erythritol is neither good nor bad for you. Like many foods, it is best to consume in moderation. Eating large amounts may cause digestive issues.
A recent preliminary study has linked erythritol to possibly increased heart attacks and clotting issues. However, the research is still very limited and studies have been small in vitro studies.
Erythritol can be beneficial for those looking to reduce their sugar intake and prevent plaque buildup that can lead to cavities. The best approach varies based on individual lifestyle, health concerns, and personal preferences.
Overall Comparison of Allulose vs Erythritol
Allulose and erythritol are not the same, but they offer similar benefits. Both are popular low-calorie sweeteners and are generally recognized as safe (GRAS) by the FDA when consumed in moderation, making them excellent sugar substitutes for those managing diabetes. The key differences lie in their sweetness levels, how our bodies metabolize them, and their potential health benefits.
Allulose is about 70% as sweet as sugar and contains only 0.2-0.4 calories per gram, resulting in a minimal impact on blood sugar levels. It is often used in baked goods because its taste profile is similar to that of table sugar, and it has little to no aftertaste.
On the other hand, Erythritol is approximately 60-80% as sweet as sugar, with up to 90% being excreted by the body without being metabolized. Many people notice its cooling sensation, and it is commonly found in various sugar-free or zero-sugar ice creams, candies, chocolates, and chewing gums.
Both allulose and erythritol may cause GI issues when consumed in larger quantities..
Overall, allulose and erythritol are helpful for anyone looking to watch their added sugar intake. Your best choice will depend on your taste preferences, what you use it for, and your tolerance to each.
