Allulose vs. Stevia: Which is the Better Choice?

Allulose vs. Stevia: Which is the better sweetener?

While both are healthy substitutes for sugar, they boast unique qualities.

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 delve into these two sugar alternatives to help you pick your perfect sweetener!

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.

Pros 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.

Cons 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 Stevia?

The leaves of the Stevia rebaudiana plant, a shrub native to South America, produce the natural sugar substitute stevia.

Its sweetness is mainly due to steviol glycosides, which are ~250-300 times sweeter than sugar.

Pros of Stevia

1. Calorie-free: Beneficial for weight management and sugar reduction.
2. Blood sugar friendly: Stevia does not raise blood sugar levels.
3. Natural: Unlike many artificial sweeteners, stevia is plant-based and considered a natural product.
4. Widely available and affordable: Stevia is available in whole leaves, powders, and liquid drops. It is also less expensive than other natural sweeteners.
5. Dental health: Stevia does not cause tooth decay.
6. Potential health benefits: Some studies suggest that stevia may have additional health benefits, such as lowering inflammation and blood pressure. More research is needed in these areas.

Cons of Stevia

1. Flavor or aftertaste: Some report a licorice flavor and somewhat bitter aftertaste.
2. Digestive issues: Gastrointestinal problems, such as bloating, gas, and nausea, can occur when consumed in large amounts.

Comparison: Allulose vs. Stevia

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

Feature	Allulose	Stevia
Taste	Similar to sugar	Slightly bitter or licorice aftertaste
Calories	0.2-0.4 calories per gram	Calorie-free
Availability	Less available	Widely available in various forms
Impact on Blood Sugar	Minimal impact	No impact
Digestion	Gastrointestinal discomfort is possible in larger quantities.	May cause bloating, gas, or diarrhea in some individuals
Heat Stability	Highly heat stable; suitable for baking/cooking	Heat-stable; may require recipe adjustments
Safety	Generally recognized as safe (GRAS) by the FDA	Steviol glycosides like Reb A are approved by the FDA — while whole-leaf and raw extracts are not.
Cost	More expensive	Less expensive
Potential Health Benefits	Improves blood sugar control, reduces insulin resistance, promotes weight loss	May decrease inflammation and blood pressure; more research is needed.

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

Which Sweetener is Right for You?

Both allulose and stevia offer fantastic benefits for those looking to reduce sugar intake.

Here’s a quick guide to help you choose:

• For a more sugar-like taste and baking applications: Choose allulose.
• For a zero-calorie option that helps manage blood sugar: Choose stevia.

Allulose and Stevia Products

1. Alusweet Allulose Sweetener
2. Wholesome Allulose Sweetener
3. SPLENDA Stevia Zero Calorie Sweetener
4. Stevia In The Raw Bakers Bag

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

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