Allulose vs. Erythritol: How to Choose the Right Sugar Substitute

If you have a sweet tooth but are trying to be healthier and avoid sugar, there are alternatives out there for you. The two most popular options are low-calorie sweeteners that don’t restrict your daily intake of calories, known as allulose and erythritol. They both have 90% less caloric content than regular sugar while providing a high level of sweetness.

Since there are some differences between allulose and erythritol, how do you determine which is best for you? Check out this breakdown for their key differences to help you decide.

What Is Allulose?

Allulose is a sugar that’s typically found in fruit and can be naturally derived for commercial use. This simple sugar has a similar structure to glucose and fructose but is also found in whole foods, figs, raisins, and jackfruit.

When it comes to commercial consumption, allulose is derived from corn and has a glycemic index of zero. Since your body can’t break down the sugar, it goes through your digestive system unaltered without affecting your blood sugar or digestion.

Products with allulose have no bitter aftertaste like some alternative sweeteners can cause. This sweetener also has a caloric value of 0.3 calories per gram instead of regular sugar’s four calories per gram.

What Is Erythritol?

Erythritol is a sugar alcohol that’s a form of carbohydrate. It occurs in nature in peaches, pears, mushrooms, grapes, and various fermented foods, including soy sauce and wine. Your body also produces a smaller amount of erythritol while digesting glucose.

You can find erythritol in a variety of foods, as it’s produced commercially by converting corn to glucose and fermenting it with a specific yeast strain. With a glycemic index of one, it is slightly more nutritive than allulose but not nearly as calorie-rich as regular sugar. It has a limited effect on insulin and blood sugar levels.

Allulose vs. Erythritol

Both of these alternative sweeteners are incredibly low-calorie and can take the place of sugar. However, the choice of which is best for you can depend on your needs and tastes. Check out the differences in look, flavor, and availability below.

Flavor

Allulose has about 70% of sugar’s sweetness, while erythritol only has 50-60% as much. This means that allulose is naturally a bit sweeter, and you need to use less of it in recipes to flavor your food.

Manufacturing

Both sweeteners are corn-based, but erythritol also gets a fermentation dose with a yeast additive. The end result of the allulose manufacturing process is a highly concentrated liquid extract, while erythritol comes as a crystalline powder that resembles regular sugar.

Metabolization

Since allulose is a monosaccharide and erythritol is a polyol, their absorption rate is slightly different. Your body absorbs about 70% of the allulose without converting it to energy—just passing it through your system. For erythritol, about 90% of it is never digested and it leaves your body unchanged.

Most importantly, erythritol is resistant to fermentation by your gut flora, so it won’t cause bloating or gas unless you consume it in very high doses.

Health Benefits

There have been several studies that explore the health benefits of allulose, including anti-inflammation, increased insulin resistance, and a lower risk of obesity. One study even showed that allulose can stimulate the creation of short-chain fatty acids, which are essential to gut health. Its prebiotic benefits can ensure good bacteria in your digestive tract to help you manage weight and regulate your digestive system.

Erythritol also offers some health benefits. It’s non-cariogenic and won’t contribute to oral decay and cavities. It can also prevent the growth of certain types of oral bacteria, like streptococcus mutans, that contribute to tooth decay.

Safety

Allulose has been evaluated by the FDA and categorized as a food additive. It’s labeled as safe for regular consumption. Erythritol is also recognized as safe by the US, Japan, and the European Commission, but it doesn’t have the same GRAS (Generally Recognized As Safe) ranking as allulose.

However, it’s important to note that consuming either sweetener in excess may result in bloating, diarrhea, and gas. Ingesting large amounts of erythritol can also affect your hydration levels and increase urination.

Availability

Since allulose is a bit newer than erythritol, it can be more expensive and less readily available. However, both sweeteners have gained a lot of traction in the commercial market. They are available for sale as additives and are frequently used in a wide variety of products.

You’ll generally find both sweeteners in the baking aisle of most grocery stores, along with all the other alternative options.

Which One Is For You?

After reading this breakdown, does one of these sweeteners stand out as the ideal choice for you? Grab both at your local supermarket to determine your preference.