Is Allulose Keto Friendly?
Allulose is considered keto-friendly, making it a popular sweetener choice for those following a ketogenic (keto) diet. Allulose is a low-calorie, low-carbohydrate sugar substitute that is naturally found in small quantities in certain foods, such as wheat, raisins, and figs.
What is Allulose?
Allulose is a sugar substitute that occurs naturally in raisins, figs, maple syrup, molasses and wheat. Although allulose is chemically similar to fructose, it does not absorb the same as regular sugar into your body. Because of that, it does not contribute to a person’s daily caloric intake.
Allulose is an FDA (Food and Drug Administration) approved artificial sweetener that is GRAS (generally recognized as safe).
What Makes a Sweetener Keto?
Most people eat somewhere between 200-300 carbohydrates each day. When following a keto diet, the average person eats less than 50 net carbs daily. A keto diet is low in carbohydrates and also keeps blood sugar levels steady.
If you eat table sugar, your blood glucose level will skyrocket. Sugar alternatives such as sucralose, monk fruit, and allulose sweeteners allow you to satisfy your sweet tooth cravings without deviating from your low-carb diet.
When trying to take in fewer calories, it can be frustrating if you experience food cravings. Here is where treats such as keto ice cream or baked goods sweetened with allulose can come in handy. You can have all of the taste with none of the guilt!
Is Allulose Actually Keto?
One of the health benefits of allulose is that it can pass through the human body largely unmetabolized. Therefore, it does not increase insulin levels or blood sugar levels.
This makes it a keto-friendly sweetener because consumers can eat it and remain in ketosis.
Does Allulose Break Ketosis?
Allulose sweetener is a natural sweetener that will not kick you out of ketosis.
Many people are shocked to learn that in some studies, allulose improves sugar levels, making it an excellent sweetener for people with type 1 or type 2 diabetes.
Does Allulose Have Carbs?
Although allulose technically does have some carbohydrates, they don’t count since your body will not metabolize them.
A teaspoon of allulose has 4 total carbs but 0 net carbs. This is why the carbs don’t “count” since your body cannot absorb them.
Allulose has a glycemic index score of zero.
Why Isn’t Allulose More Popular?
Since it occurs in such small quantities in nature, allulose has to be manufactured for use as an artificial sweetener. As a sweetener that is new to the market, it is still more costly than some other alternatives. This is really the most significant reason it is not more popular.
As an alternative sweetener, allulose tastes more like sugar than other popular options. Also, while some artificial sweeteners have side effects such as bloating, gastro distress, and a bitter aftertaste, allulose is not one of them.
For all of these reasons, it is only a matter of time before allulose rises in popularity.
What Are the Best Sugar Substitutes on Keto?
We believe the best sugar substitutes are those that occur naturally, which is why we favor allulose and allulose-based products.
If you want to try out allulose in your recipes and dishes, we recommend our 100% plant-based Keto Goods Allulose Syrup.
Other sugar substitutes include:
Erythritol: Erythritol is a sugar alcohol that is nearly calorie-free and does not significantly affect blood sugar levels. It has a taste and texture similar to sugar and is commonly used in keto recipes.
Stevia: Stevia is a natural sweetener derived from the leaves of the stevia plant. It has zero calories and does not raise blood sugar levels. Stevia is available in liquid drops and powdered form.
Monk Fruit Sweetener: Monk fruit sweetener is derived from the monk fruit, a small gourd native to Southeast Asia. It is calorie-free and does not impact blood sugar levels. Monk fruit sweetener is available in liquid and powdered forms.
Xylitol: Xylitol is another sugar alcohol with a similar sweetness. It has a lower glycemic index than sugar but is not completely calorie-free. It's often used in keto recipes but should be used in moderation due to its calorie content.
Sucralose (Splenda): Sucralose is a synthetic sweetener that has zero calories and does not impact blood sugar levels. It is commonly used as a sugar substitute in various products. However, some people prefer to avoid artificial sweeteners.
Inulin-Based Sweeteners: Some sweeteners, like chicory root inulin-based sweeteners, are keto-friendly and have minimal impact on blood sugar levels. They can be used in baking and cooking.