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Allulose vs Monk Fruit: Which is Better?

Allulose vs monk fruit: Which one is the better option for you?

While both are healthier alternatives to sugar, they differ in their origin, taste, and impact on health.

Are you new here? I’m Kathryn, a registered dietitian who’s all about using food as a force for good, helping you prevent and manage chronic conditions.

Let’s dive into the unique characteristics of allulose and monk fruit to help you make an informed decision.

What is Allulose?

Allulose, also known as psicose, is a low-calorie sugar. It occurs naturally in small quantities in certain fruits, such as jackfruit, figs, and raisins.

It looks and tastes like sugar. Allulose is about 70% sweeter than sugar and contains only about 10% of the calories.

Allulose in a bowl next to a spoon

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.

What is Monk Fruit?

Monk fruit, also known as Luo Han Guo, is a small, green gourd native to Southeast Asia.

The sweetness in monk fruit comes from compounds called mogrosides, which are much sweeter than sugar but contain no calories.

Monk fruit sweeteners are often blended with other ingredients for a sugar-like consistency.

Picture of Monk Fruit

Benefits of Monk Fruit

  1. Calorie-free: Monk fruit is calorie-free aiding in weight management.
  2. Natural source: Appeals to individuals seeking natural alternatives.
  3. Contains antioxidants: Contains antioxidants, which may offer additional health benefits.
  4. Blood sugar friendly: Sweetens without causing an increase in blood sugar levels, making it ideal for those with diabetes or pre-diabetes.
  5. Oral health: Doesn’t contribute to tooth decay, offering a sweet solution that supports oral health.

Drawbacks of Monk Fruit

  1. Aftertaste: Some individuals report a slightly bitter or licorice-like aftertaste.
  2. Additional Processing: While monk fruit is natural, commercial products may involve processing and blending with other ingredients.
Allulose vs. Monk fruit with pictures

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

Comparison: Allulose vs. Monk Fruit

Below is a table that summarizes the key differences between these sweeteners:

CharacteristicAlluloseMonk Fruit
TasteSimilar to sugarSlightly fruity or caramel-like
Calories0.2-0.4 calories per gramCalorie-free
Carbohydrates0.4 grams per gramCarbohydrate-free
Impact on blood sugarNoneNone
DigestionGastrointestinal discomfort is possible in larger quantities. Gastrointestinal discomfort is possible in larger quantities.
Heat stabilityBrowns slightly when heated (good for baking)Not ideal for high-heat baking
SafetyGenerally recognized as safe (GRAS) by the FDAGenerally recognized as safe (GRAS) by the FDA
Other potential health benefitsImproves blood sugar control, reduces insulin resistance, promotes weight lossAnti-inflammatory and antioxidant effects
Allulose vs. Monk Fruit Comparision Table

Do you want to know how monk fruit compares to other sweeteners? Check out our post – Stevia vs. Monk Fruit: What’s Right for You?

Which is Better?

Choosing between allulose and monk fruit ultimately comes down to your personal preference.

Both sweeteners offer a way to satisfy your sweet tooth without the drawbacks of traditional sugar.

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.

Sugar vs Sugar Substitutes

It’s important to recognize that these sugar alternatives may not satisfy your sweet tooth like traditional sugar.

While they can be helpful in your wellness journey, don’t be afraid to have traditional treats in moderation.

Sometimes, you just want a cookie (brownie, cupcake, etc.), and that’s perfectly ok. All foods can fit!

Erythritol is another sugar substitute worth exploring. Check out our post – Allulose vs Erythritol: A Sweet Comparison.

Allulose and Monk Fruit Products*

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

  1. Alusweet Allulose Sweetener
  2. Wholesome Allulose Sweetener
  3. Lakanto Golden Monk Fruit Sweetener
  4. NOW Foods, Certified Organic Monk Fruit Liquid, Zero-Calorie Liquid Sweetener

Dates also make a great sweetener. Check out our post – How To Make Date Snickers for a healthy treat!

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.

4 thoughts on “Allulose vs Monk Fruit: Which is Better?”

  1. I love monkfruit and I’m so happy to find that it’s okay to bake with. I was under the impression that it isn’t a good sweetener to bake with since it wouldn’t dissolve. I am going to have my helper make brownies with it and use alternative flour as well.
    Are there any recipes for desserts that you have or would recommend?

    1. Hi Kyli, monk fruit sweetener may affect the texture and browning of baked goods differently than sugar, so you may need to experiment with recipes to achieve the desired results. Also, it does not provide the same bulk or moisture that sugar does, so you may need to make adjustments to compensate for this in your recipes, such as adding a bit more liquid.
      Here is a website I would recommend – https://www.cathyscakesalon.com/category/search-by-ingredients/monk-fruit/

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