Is Allulose Keto?

Are you asking yourself “is allulose keto”? Learn what allulose is, its benefits, how it compares to other sweeteners, and if it is keto friendly!

Is Allulose Keto?

If you’re following a ketogenic diet, cutting back on sugar is essential. But let’s face it, a keto lifestyle without sweetness can be boring and not very fun.

Luckily, there are sugar substitutes on the market that can maintain your sweet tooth while keeping you in ketosis or at least away from white table sugar. One of these is allulose. But is allulose truly keto? Well, let’s find out!

What is Allulose?

Allulose is a sweetener that naturally occurs in a few fruits, including figs and jackfruit. What sets allulose apart is that it doesn’t raise your blood sugar levels[*], making it a keto-friendly option.

Allulose is a monosaccharide with the same chemical formula as fructose but with a different shape, making it indigestible. The body does not absorb allulose, leading to zero glucose response.

Allulose Glycemic Index

Allulose has a glycemic index of 0. A glycemic index of 0 means that there is no effect on blood sugar. This is even better news for those wanting to use allulose for a keto diet.

Comparing Allulose to Other Sweeteners

Erythritol

Erythritol is another low calorie sweetener that’s popular among keto dieters. However, it has a noticeable aftertaste and can cause digestive issues like bloating and gas, especially in high amounts.

Allulose, on the other hand, has no aftertaste or unpleasant side effects.

Monk Fruit

Monk fruit is a natural sweetener that’s up to 150 times sweeter than sugar but has zero calories. However, its intense sweetness can alter the taste and texture of some recipes.

Allulose has a mild sweetness and doesn’t overpower other flavors, making it a versatile substitute for sugar.

Sucralose (Splenda)

Sucralose is a synthetic sweetener that’s popular in packaged foods, beverages, and desserts. However, it’s often mixed with bulking agents like maltodextrin or dextrose, which increase its carb count and can raise your blood sugar levels.

Allulose, on the other hand, doesn’t contain any bulking agents and has a negligible glycemic index, making it a better choice for keto dieters.

How to Use Allulose

Allulose can be used in any recipe that calls for sugar. Just look at any of my keto desserts! It provides the same sweetness level as sugar but with a fraction of the calories. The one downside to using allulose in baking or cooking is that it doesn’t brown or caramelize like you might expect sugar to do.

Allulose is also hygroscopic, meaning it attracts and retains water. It’s best to use a little less allulose if you want to achieve the proper texture in baked goods. Even with other keto sweeteners, it is always the case to use a little less.

Keto Recipes Using Allulose

Here are a few of my favorite keto recipes using allulose:

• Chocolate Chip Cookies
• Chocolate Icebox Cake
• Coffee Cake
• Chocolate Truffles
• Lemon Poke Cake
• Frozen Yogurt

Where to Buy Allulose

You can buy allulose from many health food stores, online retailers, or from the brand WholesomeYum. Wholesome Yum’s Allulose is a blend of allulose and monk fruit, non-GMO, vegan, and keto-friendly, with no artificial ingredients or chemicals. By using the code TRINA10, you can get 10% off your purchase here!

Types of Allulose Sweeteners

Allulose can come in many forms, especially when combined with monk fruit. Specifically, when blended with monk fruit, you can find it in granular, powdered, and even brown form.

Is Allulose Safe?

It is important to know whether or not allulose is safe. Especially with data coming out about aspartame (I mean, we’ve known all along, right?). The United States Food and Drug Administration (FDA) has recognized allulose as a safe food additive in the US. Studies also show that allulose does not increase blood glucose[*] or insulin levels[*].

Numerous studies conducted on humans and animals have supported the safety of allulose.

Consensus

Allulose is an excellent sugar substitute for people on a ketogenic diet. It’s safe to use, doesn’t spike blood sugar levels[*], has no aftertaste or unpleasant side effects, and is versatile. So, is allulose keto? The answer is yes!

With all its benefits, allulose is undoubtedly worth trying if you’re looking to keep your keto sweet tooth in check. Invest in a good-quality allulose product like WholesomeYumFoods, and use it just like how you would with sugar.

References

https://health.clevelandclinic.org/what-is-allulose/

https://pubmed.ncbi.nlm.nih.gov/30400167/

https://www.healthline.com/nutrition/allulose

https://pubmed.ncbi.nlm.nih.gov/20208358/

https://pubmed.ncbi.nlm.nih.gov/32220498/