Allulose is a new sweetener on the market but is gaining a lot of popularity, particularly with the bakers! It is a sugar compound that is naturally derived from fruits like figs and dates. It is sweeter than erythritol but still less sweet than table sugar. Typically 70-80% as sweet is a good rule of thumb if you are planning on converting an old faithful (sugarful) recipe.
This is one of the newer generations of NNS, as it doesn’t have significant digestive stress at all. To the contrary, D-Allulose is actually prebiotic and nurtures the good bacteria in the gut, which can improve your digestive health and stability, rather than damaging it. Unlike sugar alcohols, Allulose does pass through the gut wall but it's still not metabolized by your body.
Allulose has 0.4 calories per gram which isn’t nothing, but it is about 1/10th the amount you would get from table sugar! Allulose has shown to be neutral on the glycemic index so just like Erythritol it's great at avoiding the insulin spike of the traditional baked goods.
The reason Allulose has become so popular is because of its excellent resemblance to sugar.
Erythritol is a sugar alcohol that is low in calories and carbs, reducing the insulin effect of sweetness and bringing down the overall calorie count of any baked goods.
Erythritol is one of the best sugar alcohols to use for baking if you tolerate Sugar alcohols well (not everyone does!) It is zero calorie because it’s not digested by your body. It just passes through your gut. This also means that Erythritol has no Glycemic Index and won’t raise your blood sugar at all. Not all sugar alcohols are zero calorie and zero GI.
Erythritol is also granular just like sugar and behaves similarly to sugar in your recipes. In baked goods it has a faithful texture to sugar and it's easy to find and reasonably inexpensive compared to some non-nutritive sweeteners. Make sure you buy from a quality source and get a Non-GMO product.
The physical properties of erythritol are great for controlling your baked goods and can be used to make some truly tasty treats. Erythritol does have some downsides though so read on!
We mentioned Erythritol doesn't have any calories or carbs which is great! But, all that extra fiber floating through your digestive tract can cause some issues. Many people experience bloating and discomfort from consuming sugar alcohols. While Erythritol is one of the better ones, for some people sugar alcohols won’t be a good choice at all.
We also mentioned it behaves like a sugar in your recipes. It's great in warm foods like baked goods but if you are going to use it in something that is going in the fridge or freezer be careful because Erythritol likes to be a crystal so much, it will actually form big crystals in your food! We’ve seen this the most when trying to make homemade keto ice cream.
For baked goods there are only a couple of downsides. Erythritol won’t brown like sugar, so you can’t make a glaze or sprinkle it on top of some muffins to finish them off and expect the same result. It also is slightly less sweet. Erythritol clocks in around 60-70% as sweet as sugar meaning you’ll need to adjust your non-keto baking recipes to include more of this sweetener. That can cause some changes in the moisture and texture.
This also leads us to the final downside of Erythritol which is what is known as the “cooling effect”. It's similar to the effect you get from a mint with menthol in it but without the minty taste. I’ve you’ve ever tried a product with too much Erythritol in it you’ve certainly noticed this interesting sensation!
Allulose vs. Stevia
Stevia is roughly 100x as sweet as sugar. Allulose is much closer to equal sweetness when compared to sugar, and so it can be used in roughly equal quantities. Stevia tends to cause a strong chemical aftertaste for many, and allulose does not!
Allulose vs. Sucralose (Splenda)
Sucralose is one of the oldest artificial sweeteners. Time and time again, diabetics and keto dieters have found their glucose levels spike after consumption. Sucralose is used in countless diet sodas (along with aspartame, which is a known carcinogen). Starbucks "Sugar-Free" syrups also contain sucralose, and so the low carb drink you thought you ordered may still throw you out of ketosis. Beware!
Allulose vs. Monk Fruit
Monk fruit is 300x as sweet as sugar. A very tiny amount of it can cause an overwhelming chemical taste. Monk fruit is commonly blended with things like erythritol due to its strength. When you buy products like Monk Fruit Sweetener, you are paying mostly for erythritol and a tiny amount of monk fruit.
Allulose does not have a strong chemical aftertaste, and tastes very similar to regular sugar. Monk fruit usually leaves a harsh and lasting taste in the mouth.
In baking, allulose behaves differently than erythritol, so you can expect our product to change in texture and taste. So far, our testing has shown that cookies made with allulose come out more “cake-like” and fluffy. In general, allulose mixes in better and leaves less of a “crunchy” mouthfeel.
It's important to note that, like allulose, erythritol provides virtually no calories and does not raise blood sugar or insulin levels. Nevertheless, allulose had more benefits than erythritol. The rats given allulose gained less belly fat than the rats fed erythritol or sucrose
Allulose and erythritol are both excellent low-carb sugar substitutes. Allulose is good for inflammation and erythritol improves dental health, and both have properties that are very similar to sugar, which makes them easy substitutes in baking and cooking.
Unlike stevia, monk fruit and erythritol, allulose is an actual sugar that is chemically similar to table sugar. It has a similar taste and texture, as well as the same browning properties as sugar. It's about 70% as sweet as sugar, meaning that a little more would be needed to substitute for sugar in a recipe.
Allulose is about 70% as sweet as sugar, so the correct conversion would indicate to use a little more compared to sugar (about 1.3 times more). However, just like erythritol, many people use it as a 1:1 replacement for sugar without noticing a difference.
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