Allulose vs. Erythritol: Which is Healthier for Diabetics?
If you’re like most people, you may want to reduce added sugar in your diet, but you don’t know if artificial sweeteners are good for you either. As a dietitian and diabetes educator, I am here to break down two popular sugar substitutes: allulose vs erythritol.
Choosing the right sugar substitute can be challenging with so many options available. Both allulose and erythritol are low-calorie sweeteners that are popular for low-carb or keto diets, but they have differences.
Whether you’re managing your blood sugar, or just doing some personal research, let’s break down the key features of allulose vs. erythritol to help you make the best choice for your needs.
What is Allulose?
Allulose is a rare sugar found naturally in small amounts in fruits like figs and raisins. It is about 70% as sweet as regular sugar but with 90% fewer calories, making it a popular choice for those who want to reduce their calorie intake without giving up the taste of sugar.
Allulose behaves very similarly to sugar in cooking and baking, providing a similar texture and browning effect, which makes it ideal for a variety of recipes.
Allulose’s Nutrition
- Low in calories: Contains only about 0.4 calories per gram, compared to 4 calories per gram for sugar.
- Zero net carbs: Allulose is not fully absorbed by the body, meaning it doesn’t count toward net carbohydrate intake.
- Doesn’t raise blood sugar: Allulose has minimal impact on blood glucose and insulin, making it ideal for people with diabetes.
- Non-glycemic: It doesn’t spike blood sugar levels, making it safe for those managing blood sugar or following a low-carb diet.
What is Erythritol?
Erythritol is a sugar alcohol found naturally in some fruits and fermented foods. It’s about 70% as sweet as sugar and contains almost no calories, making it another favorite among those reducing sugar consumption.
Unlike other sugar alcohols, erythritol is absorbed by the body and excreted unchanged in the urine, which means it does not cause the digestive issues often associated with other sugar alcohols. Erythritol is commonly used in baking and is often blended with other sweeteners to improve taste and texture.
Erythritol’s Nutrition
- Low in calories: Contains about 0.24 calories per gram, much lower than regular sugar.
- Zero net carbs: Like allulose, erythritol is not fully absorbed by the body, so it doesn’t contribute to net carbs.
- Doesn’t raise blood sugar: Erythritol has a negligible effect on blood glucose and insulin, making it suitable for people with diabetes.
- Non-glycemic: It doesn’t impact blood sugar levels and is commonly used in keto and low-carb diets.
Allulose vs Erythritol: Nutrition Differences
Both allulose and erythritol are popular for their low-calorie content, but they have different nutritional profiles:
- Calorie content: Allulose has about 0.4 calories per gram, whereas erythritol has 0.24 calories per gram. Both are significantly lower in calories compared to regular sugar, thought erythritol is the lowest.
- Blood Sugar: Both sweeteners have minimal impact on blood sugar levels, making them suitable for people with diabetes. However, erythritol is absorbed into the bloodstream but not metabolized, so it has zero glycemic impact.
- Sweetness: Both are around 70% as sweet as sugar, which means you may need to use a bit more than you would with regular sugar to achieve the desired sweetness. However, when cooking, allulose can be subbed for sugar at a cup-for-cup ratio.
Which is Healthier: Allulose vs Erythritol?
Both allulose and erythritol are excellent alternatives to sugar, especially for those looking to manage their sugar intake. Here’s a closer look:
- Allulose provides a taste and texture similar to sugar, making it ideal for baking and cooking. It has a minimal impact on blood sugar and contains fewer calories than sugar. However, it might cause digestive discomfort if consumed in large amounts.
- Erythritol contains low calories and has no impact on blood sugar, making it a great option for those who monitor their blood sugar. But sugar alcohols can or worsen digestive issues. Though erythritol is less likely to cause digestive issues than other sugar alcohols, some people may still experience mild discomfort.
Potential Downsides of Allulose
While allulose has many benefits, there are a few potential downsides to consider:
- Digestion: Consuming large amounts of allulose may lead to digestive issues such as bloating, gas, or diarrhea, especially in those with sensitive stomachs.
- Cost: Allulose tends to be more expensive than other sweeteners like erythritol.
- Availability: It may not be as widely available in stores as erythritol or other common sweeteners.
Potential Downsides of Erythritol
Erythritol is a popular choice, but it’s not without its drawbacks:
- Digestive Tolerance: Although erythritol is generally well-tolerated, consuming large amounts may cause digestive discomfort, such as bloating or a laxative effect, particularly in sensitive individuals. If you already have digestive concerns, proceed with caution to prevent negative GI symptoms.
- Cooling Effect: Erythritol can have a minty, cooling effect on the tongue when consumed in large amounts, which some people find off-putting in certain recipes. Erythritol absorbs heat while it melts, contributing to a minty-fresh sensation after eating.
Allulose vs Erythritol: Which Is Better for Diabetes?
For people with diabetes, both allulose and erythritol are excellent options because they do not raise blood sugar levels. Allulose closely mimics the taste and texture of sugar, making it easier for those transitioning away from sugar to adjust their recipes without compromising on taste.
Erythritol provides a virtually calorie-free option that is also suitable for baking and cooking, especially in low-carb and keto-friendly recipes. Both are safe choices for diabetics, and choosing between them depends on personal preference and how you plan to use them.
Cooking and Baking with Allulose and Erythritol
When it comes to cooking and baking, allulose and erythritol have some key differences. Allulose behaves more like sugar, offering a similar texture and browning effect, making it great for baked goods like cookies, cakes, and sauces. It dissolves easily and doesn’t have a cooling aftertaste like erythritol.
Erythritol, on the other hand, tends to crystallize when cooled and can give baked goods a slightly gritty texture if not used carefully. Additionally, erythritol can leave a cooling sensation on the tongue, which can alter the taste of certain recipes.
Both sweeteners are excellent for low-carb baking, but the choice depends on the texture and taste you’re aiming for. Allulose is easily substituted for sugar, another perk when cooking or baking with this sugar substitute.
Other Natural Sweeteners to Consider
In addition to allulose and erythritol, there are other natural sweeteners worth exploring:
- Monk Fruit: A zero-calorie sweetener that is much sweeter than sugar and has no known side effects.
- Stevia: Another zero-calorie sweetener derived from the stevia plant. It’s much sweeter than sugar and can have a slightly bitter aftertaste.
- Xylitol: A sugar alcohol that is as sweet as sugar with fewer calories. It has a low glycemic index but can cause digestive discomfort in some people.
Each sweetener has its own benefits and potential downsides, so it’s worth trying a few to see which works best for your needs.
Choosing the Right Sweetener for Your Needs
The choice between allulose and erythritol ultimately depends on your individual needs and preferences. If you want a sweetener that mimics sugar’s taste and texture, allulose is a great option.
If you prefer a zero-calorie, low-glycemic alternative that is less likely to cause digestive issues, erythritol could be your best bet. Experiment with both to find what works best for you and your recipes!
Allulose vs. Erythritol FAQs
Which is healthier, allulose or erythritol?
What is the downside of allulose?
Is erythritol natural or artificial?
What is the safest, healthiest sweetener?
Takeaway
If you’re looking for a healthy sugar substitute, both sweeteners can work. Experiment to find which one you like best. Allulose has a softer, more balanced flavor that works well in cup-for-cup substitutions. Erythritol won’t raise your blood sugar and is lower in calories than allulose, but may cause digestive upset.
You in passing at the end also mention xylitol. You did not warn people that it is poisonous to dogs.
FDA has marked allulose as Generally Recognized As Safe which means it could be harmful but no one has successfully sued the manufacturers yet…
That’s not exactly what Generally Recognized as Safe means, but I understand your point that there may a wide range of products that fall under this definition.
You forgot to mention that erythritol could affect the heart. I’ve been reading that in other websites.
Hi Noni! That’s true – a recent paper on erythritol and concerns about heart health was published showing an association between high blood levels of erythritol and cardiovascular events. We don’t fully know the connection yet, but it is worth mentioning! And this reminds me to edit this blog post with a section sharing this research – so thank you!