It’s a common question on the keto diet: Which sweeteners are both safe and delicious? With sugar off the table, there are a number of substitutes. Allulose is one of the hottest options for adding sweet flavor to foods — but is allulose keto? Let’s go over allulose on keto, including allulose carbs, keto allulose recipes, and the best place to get allulose. For more keto sweetener questions, check out everything to know about sugar substitutes… or use this keto food list for easy reference.
What Is Allulose?
Allulose is a sweetener with a chemical structure similar to fructose (a sugar naturally found in fruit). It has 70% of the sweetness of sugar. You might see allulose by its other names, including d-allulose, psicose, d-psicose, or pseudo-fructose. While it comes from the same family as some other sugars, it does not metabolize as sugar in your body.
Is Allulose Sugar?
Allulose is technically a sugar — more specifically, it is a “rare sugar” because small amounts of it can be found in nature. However, the FDA recognizes that allulose does not act like sugar [*]. When you look at a nutrition label on foods that contain allulose, it will be listed separately rather than included in total and added sugars.
What Does Allulose Taste Like?
Since allulose lives in the same family as other sugars, it’s no surprise that it tastes like sugar! And unlike other popular keto sweeteners, allulose has no aftertaste or “cooling” sensation. Pure allulose tastes slightly less sweet than sugar, while 1:1 allulose blends taste equally sweet.
What Is Allulose Made From?
Allulose is plant-based and occurs naturally in foods like dried fruit, jackfruit, figs, and maple syrup. For mass production, it’s made by fermenting natural sugars from plants, similar to the process of making kombucha – but there is no sugar remaining in the end product.
Is Allulose An Artificial Sweetener?
Allulose is a natural sweetener. It’s not artificial because you can find it in nature, and even when it’s mass produced, this is done using a natural fermentation process. While sugar alternatives like sucralose are classified as artificial sweeteners, allulose is considered a “rare sugar.”
Is Allulose Keto Friendly?
Is allulose sugar keto? Absolutely! Since it does not have the caloric or digestive impact of regular sugar, allulose is an ideal sweetener choice for a low carb diet.
How many carbs in allulose? Do you subtract allulose from carbs?
Does allulose have carbs? Yes. In a one-teaspoon serving, allulose contains 4 grams of total carbs. Allulose net carbs clock in at 0 grams. Since the body does not absorb allulose carbs like those in regular sugar [*], they can be subtracted from the total carb count. (Learn more about net carbs here.)
How many calories in allulose?
Allulose has 1/10 the calories of sugar: 0.4 calories per gram. Allulose calories are so minimal that your nutrition label will note the calorie count as zero for a typical serving.
Does allulose raise blood sugar?
Allulose has a glycemic index of zero and does not impact blood sugar levels [*]. In terms of blood sugar impact, allulose ranks next to popular sweeteners like monk fruit and erythritol.
Is allulose good for diabetics?
Not only does allulose have a neutral impact on blood sugar, it may also improve insulin sensitivity. Promising studies show that test subjects, after consuming allulose, had lower blood glucose levels [*, *].
Is Allulose Safe?
The FDA has labeled allulose as GRAS (generally recognized as safe). There is no evidence to suggest that allulose is harmful to consume.
Is allulose healthy?
Allulose is a natural sweetener linked to several health benefits. Studies on rats show that allulose may help reduce body fat, including belly fat [*, ]. Studies also link allulose consumption to a reduction in fat storage in the liver [, *] — a condition that can otherwise lead to insulin resistance and diabetes.
Allulose sweetener side effects: Are there any?
Many keto sweeteners contain erythritol (which can cause gas and bloating) or bulking agents (which can spike your blood sugar). Compared to other alternative sweeteners, allulose does not cause gas or bloating [*], and side effects are minimal.
Allulose Sweetener Benefits
In addition to its health benefits, allulose is one of the easiest keto sweeteners to use. It not only tastes like sugar, it acts like sugar. Where other sweeteners stay gritty or harden too quickly, allulose can cook, caramelize, and dissolve… just like sugar. These qualities make allulose one of the best keto sweetener choices.
Baking With Allulose
Allulose offers special benefits with baked recipes. Unlike other sweeteners that can give baked goods an overly dry texture, baking with allulose yields soft, moist textures. Allulose is ideal for cakes, cookies, and breads. When baking, pure allulose can substitute for erythritol in equal amounts. When you need to bake with a 1:1 sugar substitute, opt for a monk fruit allulose blend that measures cup for cup like sugar. When frosting, always opt for a powdered allulose sweetener (either pure allulose, or a blend) for super smooth results.
Where To Buy Allulose Sweetener
It’s not always easy to find a pure keto sweetener without additives and bulking agents that will spike your blood sugar. That’s why I only recommend Besti for pure allulose and 1:1 blends. Besti Allulose contains only one ingredient (allulose!) and can be substituted 1:1 for erythritol in recipes. You can also find it powdered. Besti Monk Fruit Allulose Blend is the first of its kind: You can measure it just like sugar and use it for cooking, baking, caramelizing, and more. (It comes in powdered form, too!)
Try Besti Allulose Sweeteners
Top 10 Allulose Recipes
For sweet keto dishes that taste just like the real thing, look no further than these keto allulose recipes!
Keto Coconut Flour Sugar Cookies
Allulose makes these cookies so soft and chewy — just like store-bought!
Get The Keto Sugar Cookies Recipe
Keto Pound Cake
So buttery and rich, without the sugar! Allulose is the secret ingredient behind this soft and sweet dessert.
Get The Keto Pound Cake Recipe
Keto Banana Muffins
No bananas here — really! See how allulose blends with an almond flour batter for moist, nutty results.
Get The Keto Banana Muffins Recipe
Keto Sweetened Condensed Milk
This all-purpose ingredient is never gritty, thanks to easy-dissolving allulose. Perfect for baked goods and more!
Get The Sweetened Condensed Milk Recipe
Almond Milk Ice Cream
No rock-hard results here: Allulose makes this keto ice cream perfectly soft and scoopable!
Get The Almond Milk Ice Cream Recipe
Keto Lemon Blueberry Zucchini Bread
Never dry, always sweet: This loaf is bursting with sweetness from fresh blueberries and allulose.
Get The Lemon Blueberry Zucchini Bread Recipe
Chocolate Chaffle With Cream Cheese Frosting
Like a giant Oreo cookie, made sugar-free!
Get The Chocolate Chaffle Recipe
Keto Vanilla Cupcakes
With a moist crumb and swirls of raspberry buttercream, this is the only keto cupcake recipe you’ll ever need!
Get The Keto Vanilla Cupcakes Recipe
Keto Sugar-Free Lemonade
Allulose dissolves easily in this lemonade for sweet (not gritty!) results.
Get The Keto Sugar-Free Lemonade Recipe
Keto Dutch Baby Pancake
This sweet pancake puffs up just like the original!
Get The Dutch Baby Pancake Recipe
Conclusion: Can You Have Allulose On Keto?
Is allulose keto friendly? Yes! Allulose and keto are the perfect match: It’s the best sweetener choice for just-like-sugar taste, without the carbs and calories.
