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Allulose vs Erythritol: A Sweet Comparison

Allulose vs Erythritol – which sweetener is the better choice?

Both offer the promise of sweetness without the calories making them popular choices for those looking to reduce their sugar intake.

In this blog post, we’ll compare these two popular sweeteners to help you make an informed decision.

What is Allulose?

Allulose is a rare sugar found naturally in small quantities in certain fruits, such as jackfruit, figs, and raisins.

It looks and tastes like sugar, however, it contains a fraction of the calories.

Allulose doesn’t raise blood sugars like sugar, making it a good choice for diabetes and weight management.

Benefits of Allulose

  1. Very low in calories: Allulose contains fewer calories than sugar supporting weight management.
  2. Blood sugar friendly: Sweetens without causing a spike in blood sugar levels, making it ideal for those with diabetes or pre-diabetes.
  3. Natural source: Appeals to individuals seeking natural alternatives.
  4. Tooth-friendly: Doesn’t contribute to tooth decay, offering a sweet solution that supports oral health.
  5. Heat stable: Browns slightly when heated, making it a good option for baked goods.

Drawbacks of Allulose

  1. Cost: Allulose can be more expensive than other sweeteners.
  2. Limited availability: While allulose is gaining popularity, it might not be readily available.

Check out these allulose recipes from The Kellie Kitchen.

What is Erythritol?

Erythritol is a sugar alcohol that occurs naturally in plants. It can also be produced commercially by fermentation.

It is 30% less sweet than sugar but contains minimal calories.

Because it is almost fully absorbed and excreted in urine, it is better tolerated than other sugar alcohols.

Benefits of Erythritol

  1. Low in calories: Contains almost zero calories as compared to sugar’s 4 calories per gram.
  2. Blood sugar friendly: Evidence shows erythritol does not impact glucose or insulin.
  3. Weight loss: Induces gut hormone secretions that modulate satiety to promote weight loss.
  4. Tooth-friendly: Doesn’t contribute to tooth decay like sugar. Some studies suggest it may even prevent cavities.

Drawbacks of Erythritol

  1. Gastrointestinal side effects: May cause digestive issues in larger quantities. However, compared to other sugar alcohols, erythritol is less likely to cause laxative effects
  2. Taste: Some individuals report an aftertaste from erythritol.

Check out these erythritol recipes at Fabulessly Frugal.

Comparison: Allulose vs Erythritol

Check out our allulose vs erythritol comparison chart below.

It breaks down some key properties to consider when choosing between the two.

AlluloseErythritol
TypeMonosaccharideSugar Alcohol
Sweetness ~70% as sweet as sucrose (sugar)~60-70% as sweet as sucrose (sugar)
Calories~0.4 calories per gram~0.24 per gram
Impact on blood sugarMinimal impactMinimal impact
TasteSimilar to sugarSimilar to sugar with a mild aftertaste
Common brandsAllulose, Dolcia PrimaTruvia, Swerve, Zsweet
CostGenerally higher costLess expensive
Heat stabilityHighly heat stable; suitable for baking/cookingHighly heat stable; suitable for baking/cooking
DigestionGenerally well toleratedHigh doses may cause digestive issues
SafetyGenerally recognized as safe (GRAS) by the FDAGenerally recognized as safe (GRAS) by the FDA
Potential benefitsImproves blood sugar control, reduces insulin resistance, promotes weight lossSupports oral health and weight management.
Allulose vs Erythritol Comparision Chart

Sugar Substitutes vs. Sugar

Sugar alternatives might not fully satisfy your sweet tooth like traditional sugar.

While they have health benefits and applications, there is room for traditional treats in moderation.

Sometimes, you simply crave a cookie, brownie, cupcake, etc., and that’s perfectly okay. All foods can fit into a balanced diet!

Allulosevs.Erythritol

Are you interested in additional sugar substitutes? Check out our post – Alternative Sugars 101: A Complete Guide.

Which Sweetener is Right for You?

The choice between these two sweeteners is a personal preference.

Choose allulose if you want a substitute that tastes like sugar and allows for a browning effect when baking or cooking.

Choose erythritol if you need a less expensive option and do not mind a slight aftertaste.

Despite the aftertaste, erythritol is a versatile sweetener for baking, cooking, and beverages.

Allulose and Erythritol Products*

The products below can be found on Amazon. You can also find allulose and erythritol at your local grocery store.

  1. Alusweet Allulose Sweetener
  2. Wholesome Allulose Sweetener
  3. Whole Earth Sweetener Co. 100% Erythritol Sweetener
  4. Anthony’s Erythritol Granules

Monk fruit is another sugar substitute worth exploring. Check out our post – Allulose vs Monk Fruit: Which is Better?

Hungry for More?

Are you interested in more information on nutrition for healthy aging?

Check out the Age-Defying Dietitian’s Blog for more healthy aging content!

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*Please note this blog post contains affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases.

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