December 4, 2024
Allulose vs. Monk Fruit: Which Sweetener Is Best for You?
Table of Contents
Key Takeaways
- Allulose is ideal for baking due to its sugar-like texture and ability to brown and caramelize, while Monk Fruit excels in beverages and no-bake treats with its intense sweetness.
- Both sweeteners are diabetes-friendly, offering minimal to no impact on blood sugar levels and providing a healthier alternative to traditional sugar.
- Allulose offers additional benefits for fat metabolism and gut health, while Monk Fruit provides powerful antioxidant properties.
Let’s face it—finding the perfect sugar substitute can feel overwhelming. With so many options, how do you know which is best for your health goals, cooking needs, or simply satisfying your sweet tooth? Two popular contenders, allulose and monk fruit, are often in the spotlight for their natural origins and low impact on blood sugar.1 When considering Allulose vs. Monk Fruit, which one is right for you as an alternative sweetener to sugar? Let’s explore their unique qualities, backed by science, to help you make an informed choice.
What is Allulose?
Allulose, often called a “rare sugar,” is a natural sweetener found in small quantities in specific fruits like figs, raisins and jackfruit. Chemically, allulose (D-psicose) is a monosaccharide, meaning it’s a single sugar molecule similar in structure to fructose. What makes allulose stand out is its unique way of being processed in the body, offering benefits that differ from traditional sugars. This makes it a good choice for anyone focused on supporting their blood sugars and limiting added sugars.
Recently, I’ve been asked about allulose from my patients. It’s because allulose has become a go-to option for those aiming to cut back on sugar while still enjoying the sweet flavors they love. Allulose is derived from plant sources, offering a more natural alternative compared to many artificial sweeteners. Its low-calorie option allows you to satisfy your sweet tooth without the impact on your blood sugar.
Health Benefits of the Alternative Sweetener Allulose
Allulose isn’t just low in calories—it also offers unique health benefits:
- Blood Sugar Friendly: Unlike traditional sugar, allulose doesn’t significantly raise blood glucose or insulin levels, making it an excellent choice for people with diabetes or those on low-carb diets. A study found in BMJ Open Diabetes Research & Care confirms that even when consumed in reasonable amounts, it has minimal impact on blood sugar.2
- Weight Management: Research suggests that allulose may help reduce fat storage, particularly in the abdominal area. A large review in the British Journal of Nutrition in Scientific Reports found that regular consumption of allulose reduced fat accumulation in animal models.3
- Gut Health Boost: Emerging research indicates that allulose may act as a prebiotic, promoting the growth of beneficial gut bacteria.4 While these findings are promising, more human studies are needed to confirm its role in gut health.5
How to Use It
Allulose and monk fruit are incredibly versatile in the kitchen, empowering you to create a variety of dishes. Allulose is a versatile sweetener that mimics the behavior of regular sugar, making it a fantastic choice for baking. It browns, caramelizes, and helps retain moisture in recipes, making it ideal for cookies, cakes and sauces.
Monk fruit, with its concentrated sweetness, shines in beverages or lighter dishes where a little goes a long way. Both sweeteners offer unique tastes and textures, allowing you to experiment and find what fits your taste and lifestyle best.
What is Monk Fruit?
Monk fruit, also called Luo Han Guo, has a history as sweet as its taste. Native to southern China, it has been used in traditional medicine for centuries. The sweetener comes from natural compounds called mogrosides, which are extracted from the fruit and can be up to 200–300 times sweeter than sugar.6 Despite its intense sweetness, monk fruit is calorie-free, making it an attractive option for those managing their weight or watching their sugar intake.
Health Benefits of the Alternative Sweetener Monk Fruit
Monk fruit sweetener isn’t just sweet—it brings some serious health benefits to the table:
- Zero Glycemic Impact: Like allulose, it doesn’t affect blood sugar or insulin levels. This makes it a safe and effective choice for people managing diabetes.7
- Antioxidant Properties: The mogrosides in monk fruit have been shown to have antioxidant properties, which help to reduce oxidative stress and inflammation in the body. Antioxidants are essential for combating free radicals, which can damage cells over time.
- Safe for Consumption: Numerous studies have confirmed that monk fruit is safe for long-term use. Unlike some artificial sweeteners, it doesn’t come with controversial side effects or health concerns.
How to Use It
Monk fruit’s intense sweetness means you only need a small amount to achieve the desired flavor. Monk fruit works especially well in beverages like coffee, tea, and smoothies, allowing its sweetness to shine without adding bulk. In baking, it’s commonly combined with erythritol or other bulking agents to create the perfect texture and structure for recipes.
How Do the Alternative Sweeteners Compare?
When deciding between allulose and monk fruit, it helps to see how they stack up side by side:
| Feature | Allulose | Monk Fruit |
| Calories | ~0.4 calories/gram | Calorie-free |
| Sweetness Level | ~70% as sweet as sugar | 200–300 times sweeter than sugar |
| Blood Sugar Impact | Minimal | None |
| Taste | Mildly sweet, sugar-like, no aftertaste | Very sweet, may have a slight aftertaste |
| Best For | Baking and caramelized desserts | Beverages and no-bake treats |
Bottom Line on Alternative Sweeteners
When it comes to allulose vs. monk fruit, there’s no one-size-fits-all answer. Each sweetener brings unique benefits to the table:
- Allulose offers a sugar-like texture and taste, making it a top choice for baking enthusiasts.
- Monk fruit delivers intense sweetness with zero calories, perfect for sweetening beverages or light dishes.
If you’re unsure which one to choose, why not try both? Experiment with allulose and monk fruit in your favorite recipes to see what fits your taste and lifestyle best. This adventurous approach will not only satisfy your sweet tooth but also open up new culinary possibilities!
Disclaimer: This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.
We are a health and wellness site, with work written by Registered Dietitians or Medical Professionals, please review our editorial process here.
Frequently Asked Questions
Yes! Both allulose and monk fruit are keto-friendly because they have little to no impact on blood sugar or insulin levels.
If you’re a baker, allulose is your go-to. Its sugar-like texture and ability to brown make it ideal for cookies, cakes, and caramelized desserts. Monk fruit is better suited for beverages or lighter recipes unless combined with a bulking agent like erythritol.
Yes, both allulose and monk fruit are considered safe for children. However, it’s always best to consult with a healthcare provider before introducing new sweeteners into your child’s diet.
Allulose may cause digestive discomfort like bloating if consumed in large amounts. Monk fruit is generally well-tolerated, but check ingredient labels for additives if you have sensitivities.
- Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K. Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis. PLoS One. 2023 Apr 6;18(4):e0281150. doi: 10.1371/journal.pone.0281150. PMID: 37023000; PMCID: PMC10079081. ↩︎
- Francesco Franchi, Dmitry M Yaranov, Fabiana Rollini, Andrea Rivas, Jose Rivas Rios, Latonya Been, Yuma Tani, Masaaki Tokuda, Tetsuo Iida, Noriko Hayashi, Dominick J Angiolillo, Arshag D Mooradian – Effects of D-allulose on glucose tolerance and insulin response to a standard oral sucrose load: results of a prospective, randomized, crossover study: BMJ Open Diabetes Research & Care 2021;9:e001939. ↩︎
- Smith A, Avery A, Ford R, Yang Q, Goux A, Mukherjee I, Neville DCA, Jethwa P. Rare sugars: metabolic impacts and mechanisms of action: a scoping review. Br J Nutr. 2021 Sep 10;128(3):1-18. doi: 10.1017/S0007114521003524. Epub ahead of print. PMID: 34505561; PMCID: PMC9343225. ↩︎
- Han Y, Park H, Choi BR, Ji Y, Kwon EY, Choi MS. Alteration of Microbiome Profile by D-Allulose in Amelioration of High-Fat-Diet-Induced Obesity in Mice. Nutrients. 2020 Jan 29;12(2):352. doi: 10.3390/nu12020352. PMID: 32013116; PMCID: PMC7071329. ↩︎
- Park H, Baek J, Park SY, et al. Impact of D-allulose consumption on enteric pathogens in human gut microbiota: A randomized controlled trial study. J Funct Foods. 2024;122:106555. doi:10.1016/j.jff.2024.106555. ↩︎
- Food Insight. Everything you need to know about monk fruit sweeteners. Food Insight. October 27, 2021. Accessed December 4, 2024. https://foodinsight.org/everything-you-need-to-know-about-monk-fruit-sweeteners/ ↩︎
- U.S. Food and Drug Administration. Aspartame and other sweeteners in food. FDA. Updated July 14, 2023. Accessed December 4, 2024. https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food ↩︎
Christa is a media dietitian and nutrition consultant in the New York City area. She works with various brands and has been featured in dozens of outlets such as Women’s Health, EatingWell, and Peoples Magazine as a nutrition expert. Being a fact checker for EatingWell Magazine and a Medical Reviewer for Nourish, she brings her extensive experience within the field to provide compassionate, inclusive care using science for intimate and personalized messaging.
Christa brings warm laughter, joy, and medical expertise to any conversation allowing for honest science-based discussions with authenticity at their core.
In her private practice, she works with men and women suffering from emotional traumas that cause binge eating disorders exacerbating their type 2 diabetes, PCOS and insulin resistance.
