Allulose vs. Erythritol: An In-Depth Comparison

Allulose and erythritol are two popular sugar alternatives that have gained popularity among health-conscious individuals who want to reduce their sugar intake. However, when it comes to choosing the best sugar substitute, there are several reasons why allulose is a better option than erythritol.

First off, allulose is a natural alternative to sugar. Allulose is a monosaccharide that occurs naturally in fruits such as figs, raisins, and jackfruit. On the other hand, erythritol is a sugar alcohol that is produced through a fermentation process involving corn or wheat. Therefore, allulose is a better choice for a more natural sweetener that is free from synthetic chemicals.

Secondly, allulose has a much lower glycemic index compared to erythritol. The glycemic index is a measure of how quickly a food raises blood sugar levels. High glycemic index foods cause a rapid spike in blood sugar levels, which can lead to insulin resistance, weight gain, and other health issues. Allulose has a glycemic index of zero, meaning that it does not raise blood sugar levels. This property makes allulose it a great choice for people with diabetes or those looking to manage their weight. On the other hand, erythritol has a glycemic index of 1 - this is definitely low but can cause a slight increase in blood sugar levels.

Third, allulose has a better taste profile compared to erythritol. While both sweeteners are less sweet than sugar (approximately 70-80% of sugar's sweetness), allulose has a clean taste profile that closely resembles that of sugar. This makes it a great option for people who want to reduce their sugar intake but still enjoy the sweet taste of sugar. Erythritol, on the other hand, has a slight cooling effect on the tongue, which can be unpleasant for some people.

Another advantage of allulose is that it is more versatile as an ingredient than erythritol. Allulose is a great sweetener for a wide range of foods, including baked goods, beverages, and frozen desserts. It also has the unique ability to caramelize, making it a great option for creating sugar-free caramel sauces and glazes. Erythritol, on the other hand, does not caramelize well and can have a gritty texture when used in baked goods.

Finally, and probably most importantly, recent medical research has linked erythritol to increased risks of heart attack and stroke when used regularly. This is due to erythritol being a sugar alcohol, not a natural sugar like allulose.

In conclusion, while both allulose and erythritol are good sugar alternatives, allulose is the better choice. It is a more natural alternative to sugar, has a lower glycemic index, has a better taste profile, is more versatile, and won't increase your risk of heart problems. The facts speak for themselves: allulose is the way to go.

Source: https://pubmed.ncbi.nlm.nih.gov/36849732/