Allulose vs. Erythritol in wooden spoon and bowl

Allulose vs. Erythritol: Which is the Better Choice?

Allulose vs. Erythritol in wooden spoon and bowl

Have you been researching sugar alternatives and wondering what the difference is between allulose vs erythritol? Choosing the right sweetener can significantly improve blood sugar management, promote gut health, and support healthy weight management, but which sweetener is right for you?

Two popular low-calorie sweeteners are allulose and erythritol. Both are considered healthier alternatives to sugar due to their low calorie and glycemic index (GI) values, but each has unique properties and benefits.

But which one is best for your health? Let’s compare allulose and erythritol to determine which one might be the better choice.

This post contains affiliate links. As always, all opinions are my own.

Are Allulose and Erythritol the Same Thing?

Natural sweeteners

Despite their similarities, allulose and erythritol are not the same thing. 

Allulose is a monosaccharide sugar, while erythritol is a sugar alcohol. This means they are metabolized differently in the body and may have slightly different effects on blood sugar levels and gut health. 

Both can be used as low-calorie sweeteners and are beneficial for those looking to reduce their sugar intake.

What is Allulose?

Healthy natural allulose sweetener

Allulose, also known as D-psicose, is a low-calorie sugar, also known as a rare sugar, that exists in small quantities in nature. It tastes similar to table sugar but contains less than 0.4 calories per gram, compared to 4 calories per gram in sugar.

One of the main benefits of allulose is its minimal impact on blood sugar levels. Allulose is absorbed by the body but not metabolized, so it doesn’t raise blood sugar or insulin levels significantly. This makes it an excellent option for people with diabetes or those following a low-carb diet.

In addition to its benefits for blood sugar, gut health, and weight management, allulose enhances the taste and texture of foods and beverages. 

Allulose is also heat-stable, so it can be used as a sugar substitute in a variety of baking or cooking recipes without sacrificing flavor or sweetness.

What is Erythritol?

Erythritol in a white bowl and in a wooden spoon

Erythritol is a sugar alcohol naturally found in some fruits and fermented foods. According to the Sugar Nutrition Resource Centre, erythritol has about 0.24 calories per gram, making it nearly as low in calories as allulose.

Similar to allulose, erythritol has a very low GI and does not raise blood sugar levels. However, unlike allulose, erythritol is excreted unchanged in the urine. It is not metabolized in the body, which can lead to digestive issues such as bloating and gas when consumed in large amounts.

Erythritol is known for its mild cooling effect in the mouth when consumed, which can be pleasant for some but off-putting for others. It also has a high digestive tolerance, meaning that it is less likely to cause digestive issues compared to other sugar alcohols.

Erythritol is often used as a bulking agent in sugar-free products because it provides volume and texture without adding calories. Additionally, erythritol has been shown to have antioxidant properties and not cause tooth decay, which may provide additional health benefits.

Which is Better for Blood Sugar?

Woman drinking coffee

Both allulose and erythritol are excellent choices for managing blood sugar levels. 

However, allulose may have a slight edge due to its ability to be absorbed by the body without significantly impacting blood glucose or insulin levels. 

This makes it a safer option for those with diabetes or anyone looking to maintain stable blood sugar levels.

Which is Better for Gut Health?

Good health starts in the gut

Allulose takes the win over erythritol when it comes to optimal gut health. 

Research shows allulose is partially fermented by the gut microbiota, which can boost your gut health. 

On the other hand, erythritol is not fermented and passes through the digestive system unchanged, which may not offer the same gut health benefits. Erythritol can also cause digestive issues such as bloating and gas in some individuals.

Which is Better for Weight Management?

Weight management with allulose and erythritol included in the meals

Both allulose and erythritol can be beneficial for weight management due to their low-calorie content.

However, allulose may also have a slight advantage here, as some studies suggest that it may help reduce body fat and weight when consumed in place of sugar.

Allulose has also been shown to increase fat oxidation, which may further support weight loss.

The Bottom Line on Allulose vs. Erythritol

Adding allulose to coffee

Both allulose and erythritol are excellent low-calorie sweetener options that can be beneficial for blood sugar management, gut health, and weight management. 

However, allulose may have a slight edge over erythritol due to its lower impact on blood sugar levels and potential gut health benefits.

Ultimately, the best choice between the two will depend on your individual health goals and dietary preferences.

As always, speak with your healthcare provider or a certified diabetes specialist for personalized recommendations on the best low-calorie sweetener for you.

Diabetes specialist and a client

Want more helpful diabetes-related info? Check out these articles:

Is Sucralose Safe? Here’s What Dietitians Say

The 10 Best Protein Shakes for Diabetes

The Easiest Keto Peanut Brittle Recipe Ever!

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