Is Allulose Okay on Keto?

Allulose is generally considered okay for a keto diet. Allulose is a type of sugar naturally found in small amounts in certain foods like fruits. It has become popular as a sugar substitute because it has very few calories and does not significantly impact blood sugar levels, making it suitable for those following a ketogenic (keto) diet or people looking to reduce their sugar intake.

While sugar substitutes have grown in popularity for weight loss, allulose also has other health benefits.

What is Allulose?

Allulose is a natural sweetener that tastes similar to table sugar. Naturally found in many plants, allulose can also be produced from corn or fructose. It naturally occurs in brown sugar, maple syrup, and some dried fruits such as raisins, jackfruit, and figs as well; however, in minimal quantities.

Since it is new to the market, allulose sweetener is less used than other alternative sweeteners.

Is Allulose Keto-Friendly?

Allulose is a keto-friendly sweetener because it is not metabolized like sugar. Although allulose tastes like real sugar, it will not increase blood sugar or insulin levels when it passes through the body. According to Healthline, allulose has been known to improve the body's ability to regulate insulin and blood sugar levels.

Allulose is an excellent way to enjoy sweet treats without blowing the diet or suffering from the nasty aftertaste of some artificial sweeteners.

Does Allulose Count as Carbs?

Allulose does have carbohydrates, but they do not count as net carbs. When eating keto, it is essential to understand the difference between total and net carbs. Not all foods that have carbohydrates are treated equally in the carb count. Any carbohydrates coming from fiber and sugar alcohol do not count.

To calculate the carbs, you "count," take the total, and subtract any carbs from fiber or sugar alcohol. That will get you the net carbs. That is sometimes referred to as "carb canceling."

Are There Side Effects of Allulose on Keto Diet?

It should be noted that the Food and Drug Administration (FDA) has cleared allulose for use in foods and as a sugar substitute. So allulose is generally considered safe for consumption, and most people do not experience significant side effects when consuming it in moderate amounts.

However, as it happens with other sugar substitutes, those who use allulose can experience some stomach upset symptoms.

Side effects can include stomach aches, bloating, diarrhea, and other gastrointestinal distress. It is wise to avoid consuming any artificial sweetener in large amounts.

Does Allulose Spike Insulin?

Allulose is an excellent option for those with diabetes as it will not cause the glycemic index to rise. 

Research points to allulose as a far better option than other sugar-free sweeteners regarding the impact on blood glucose levels. Regular sugar does cause a spike in insulin, which people with diabetes naturally want to avoid.

Which is Better: Stevia or Allulose?

For people following a keto diet, those with diabetes, dieters trying to reduce their body weight, and people simply trying to reduce the cravings that often come from eating simple sugar, allulose is hands down the best option.

There are many natural alternatives to refined sugar. That list includes stevia, agave, coconut sugar, date sugar, monk fruit, fruit puree, and honey. Although these are all categorized as natural alternatives, they are not all low-carb sweeteners. To classify as approved for a ketogenic diet, the low-calorie sweetener must also have low net carbohydrates, and allulose fits the description.

Allulose has fewer calories than most artificial sweeteners, minimal side effects, and tastes the most like real sugar. On the other hand, stevia has a distinct taste that, while sweet, does not taste like table sugar. Stevia also sometimes has added ingredients, whereas allulose typically does not.

So, Is Allulose Generally Safe?

Allulose is considered safe for consumption, and most people do not experience significant side effects when consuming it in moderate amounts.

It has been steadily increasing in popularity and is used in products ranging from candy to ice cream and homemade pastries.

As with any food or sweetener, moderation is key. Consuming allulose in reasonable amounts as part of a balanced diet is unlikely to cause significant side effects.

What’s The best Way To Add Allulose To Your Dishes?

Allulose syrup can be used in a variety of beverages and recipes, making it a versatile sweetener option for your culinary creations. Our Keto Goods Allulose Syrup is is 100% plant-based and perfect for a variety of recipes, including pancakes, waffles, yogurt, desserts, sauces, dressings, and baked goods.