Allulose vs. Monk fruit: Both sweeteners can be used as sugar alternatives for baking and cooking, but is one better than the other? Both sweeteners are natural, lower calorie, heat-stable sweeteners that are rising in popularity as sugar substitutes.
Let’s talk about what these two sweeteners are, how they taste, and weigh the pros and cons of both so you can make an informed decision on which one, if either you'd like to use.
What is Allulose?
Allulose is a sugar found in small amounts in raisins, figs, other fruits, vegetables, and some grains. While it occurs naturally in these products, it is extracted from them using an enzymatic process similar to making wine or cheese. This gives us allulose in powder or liquid form.
Allulose is a newer sugar substitute to the US market, first introduced in 2015. It’s become so popular and readily available that you can even find it on Amazon.
What does Allulose taste like?
Allulose has a similar taste as white sugar but provides fewer overall calories. It can easily be substituted for white sugar in baked goods.
How Many Calories are in Allulose?
Allulose has 0.2-0.4 calories per gram, making it a good alternative for those of you looking for sugar alternatives. However, allulose is only about 70% as sweet as regular sugar, so you might feel like you need more of it to get the same level of sweetness as regular table sugar.
Is Allulose Good for Diabetes?
Allulose does not appear to affect blood glucose levels because the body does not easily metabolize it. Nearly 70% is excreted through urine after around 24 hours. The other percent is excreted in our stool within 48 hours (1).
This makes allulose a good option for people living with diabetes who are looking for lower-calorie alternatives. However, more studies are needed to evaluate long-term impacts.
Those who take insulin should be aware that allulose may or may not be included in the total sugars or added sugars sections. Because of this nutrition labeling oddity, you may need to speak to your doctor or registered dietitian about adjusting the amount of insulin you need if you choose to use allulose as a substitute.
Is Allulose Safe?
Yes, Allulose is generally recognized as safe (GRAS) by the FDA. GRAS is a designation by the FDA for food additives that are considered safe for their intended use based on scientific evidence or a long history of common use in food. For artificial sweeteners, GRAS status means that experts have determined these substances are unlikely to cause harm when used as intended (2).
You may encounter some gut distress like gas, bloating, or nausea when consuming larger amounts of allulose, but many people use this sweetener without reporting any side effects.
As mentioned above, allulose is newer to the market and still needs more long-term evaluation.
What is Monkfruit?
Monk fruit sweetener is a ground powder that comes from extracting and drying the juice from the Monkfruit, also known as luo han guo. It was originally grown in Asia and has gained popularity in the Western market because of its natural sweetness and zero-calorie claim.
Monkfruit is similar to stevia extract- it’s a natural sweetener that comes from a plant. The sweetener is about 100-250% sweeter than white sugar, meaning you need to use less of it to achieve the same level of sweetness in your recipes.
What does Monkfruit Taste Like?
Monkfruit typically has a more fruity caramel taste than white sugar. Some people may be more sensitive to the bitter aftertaste that monk fruit can produce, especially when used in larger quantities.
How Many Calories are in Monkfruit?
Monkfruit, by itself is a zero-calorie sweetener. Some companies choose to create monk fruit sweetener blends with products like allulose or sugar alcohols that can decrease its bitter aftertaste.
Keep in mind blends may contain ingredients that can increase carbohydrate counts if you need to keep track of blood sugar management.
Is Monkfruit Good for Diabetes?
Monk fruit sweetener does not appear to impact blood sugars, making it a good option for people with diabetes. But don’t assume all monk fruit products are free from added sugars or other ingredients like dairy, grains, fruits, vegetables, juices, etc, that can impact carbohydrate intake or that aren’t vegan. Always read your labels!
Is Monkfruit Safe?
Monkfruit does not appear to cause common short-term side effects of other zero-calorie sweeteners (Equal or Splenda), like gas or bloating.
Monkfruit is generally recognized as safe (GRAS)” by the Food and Drug Administration (FDA) for everyone, including pregnant women and children when consumed in small amounts.
Remember that monkfruit is a relatively new sugar alternative for Western science, so more long-term research is needed (3).
Which one is better for baking, Allulose vs Monkfruit?
Both Monkfruit and Allulose can be used as replacers for baked goods.
Monkfruit is 100-250% sweeter than table sugar, so it’s best to start with ½ of the amount of sugar and adjust based on your preference, or use a monkfruit blend and follow the instructions on the packaging. Some brands may even have baking guides to help you determine what substitution amounts you need.
Allulose is 70% as sweet as sugar, so you may need to increase the amount you use based on taste preferences. Allulose may also brown faster than regular sugar. Lowering the baking temperatures or time can reduce too much browning.
Overall Comparison of Allulose vs Monkfruit
Allulose and Monkfruit are similar products, but they aren’t the same. Is there a better choice? It honestly comes down to your personal taste, health needs, and preferences.
Both options are great alternatives when you’re looking for low-calorie natural sweeteners. They can be used in baked goods, and unlike other natural sugar sweeteners, like coconut sugar or maple syrup, monkfruit and allulose won’t impact your blood sugar levels.
Like these natural sugar sweeteners, you’ll likely find monkfruit sweetener and allulose at your local retail grocer.
Both sugar alternatives are safe to consume in small amounts. While allulose reports some GI side effects in larger amounts, those who consume monkfruit do not seem to report the same effects. However, in larger quantities, monkfruit can often have a bitter aftertaste that people don’t enjoy. Still, it is 100-250% sweeter than regular sugar, so less is needed to get the same level of sweetness.
