Is Allulose Keto Friendly? Everything You Need to Know About This Amazing Rare Sugar!

Cinnamon crisps Sweetened with Allulose

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If you have ever been curious about the ingredients we use in our baked goods, specifically our Cinnamon Crisps, as well as in our recipes, you’ll notice that our sweetener of choice is allulose, keto friendly sweetener. This is because allulose is very similar to sugar in taste and how it behaves in most applications, but does not spike blood sugar or insulin! In this article we will outline common questions we receive about if allulose is keto friendly and more so that you are informed about the food you put in your body.

Allulose Keto Friendly Sweetener in jar - Fox Hill Kitchens

What is allulose?

Allulose is a low calorie simple sugar that is found in small quantities in certain fruits and grains including jackfruit, figs, raisins, and maple syrup. Because of this it is often referred to as a rare sugar, but it has the same taste and texture as standard table sugar. This similarity adds to its appeal as a great sugar substitute.

Is allulose keto and diabetic friendly?

Allulose is absolutely keto friendly! Due to its chemical makeup, allulose does not raise your blood glucose levels. This also makes allulose diabetic friendly and is a good sweetener option for both type 1 and type 2 diabetes.

How is allulose processed in the body?

Allulose is absorbed by the body in the small intestine instead of metabolized, making it 1/10th of the calories found in traditional sugar. Allulose additionally has a very low glycemic index, which means it is not broken down and used by the body in the same way as regular sugar. This makes it a good sweetener option for anyone who wants to manage their blood sugar levels.

How is allulose made?

Most commercially available allulose is produced through a process called enzymatic conversion. This involves treating a solution of fructose, another type of simple sugar, with specific enzymes that convert some of the fructose into allulose. The resulting product is then purified and dried to form a powder that is nearly identical to granulated sugar. Most allulose that is bought in the store is made from corn via the enzymatic conversion process. If you are avoiding corn products, don’t worry, as allulose will still be safe for you to consume as there are no residual proteins from the corn in the final product.

Allulose Keto Friendly Sweetener with spoon - Fox Hill Kitchens

Is allulose natural?

Allulose has been coined the name “the rare sugar” because it is found in only small quantities in nature. The fact that it is naturally occurring and does have nutritional benefits means allulose is not considered to be an artificial sweetener.

How sweet is allulose?

Allulose is classified as a carbohydrate, not a sugar alcohol like erythritol or xylitol. Erythritol has a similar absorption rate and calories as allulose but has a cool mouthfeel and recrystallizes in many types of baked goods and sauces. Xylitol is enjoyed by some people but reportedly causes a higher amount of gastric distress and is very poisonous to dogs.

What are other types of keto and diabetic friendly sweeteners?

There are a host of other zero and low carb sweeteners available. Some of them are highly concentrated chemicals such as Aspartame, Sucralose, Acesulfame potassium, and Saccharin. Their safety and actual health benefits are questionable, but they do help some people initially kick their sugar addiction.

Additionally, there are other natural low carb sweeteners such as Stevia and Monk Fruit, they are both derived from plants and have incredibly concentrated sweetness 100 to 200 times sweeter than table sugar. Monk fruit is often mixed with erythritol to give it similar volume and bulk as granulated sugar.

Is commercially produced allulose considered a grain?

Even though it is classified as a carbohydrate by the FDA, allulose is not a grain. It is most commonly made from corn therefore making it safe for anyone with Celiac Disease. Despite being derived from corn, the way it is processed renders the final product chemically different from corn, and the allergenic proteins and compounds are completely removed.

Is it hard to digest and cause gas, pain?

It has been found that allulose is well tolerated in the gut and generally does not cause any gastrointestinal symptoms at standard levels of consumption. ( As with all substitute sweeteners there will be a reaction in a few individuals. Consuming large quantities of any alternative sweetener in one sitting can cause distress, though it is generally without consequence.

Does allulose increase appetite or cause cravings?

Unlike table sugar, allulose has not been found to cause cravings for sweets or increase appetite in most people. ( There are those on a healing dietary path that find that they have to give up or take a break from all foods that have a sweet flavor.

Keto Crisps With Allulose Keto Chocolate Sauce

What are some great ways to enjoy allulose on a keto friendly lifestyle?

Homemade allulose keto friendly ice cream

Using allulose in homemade low carb ice cream is a game changer! Allulose lowers the freezing point of ice cream and other frozen goods so they are wonderfully scoopable and the days of brick hard Ice cream are over! We tremendously enjoy our Cinnamon Crisps with all manner of keto ice creams. 

Any sauces from scratch

All types of traditionally savory/sweet sauces from BBQ sauce and ketchup to Thai Peanut sauce, rich homemade Hoisin sauce, Teriyaki sauce and Sriracha can be made with allulose for a keto lifestyle. So many delicious condiments are back on the table!

Desserts drizzles

The options for creating allulose keto friendly dessert drizzles are endless! Perfect lemon or lime curd, berry coulis or sauce, and all manner of chocolate sauces and spreads. Try the chocolate sauce recipe or the chocolate hazelnut spread in our recipe section.

Baked goods

Most baked goods work well substituting with allulose, but not all, you may need to experiment! Allulose caramelizes at a lower temperature than sugar so some baked goods might become too brown. Additionally, it will not produce crispy cookies and some products remain softer than other sugars and sugar substitutes.

In most cases it is the sweetener of our dreams, delicious, no weird aftertaste, and behaves like the sugar we grew up with, usually. See our Eggnog French Toast, Pumpkin Spice Bread Pudding, and Gluten Free & Keto Pumpkin Pie Recipe to name a few of our favorite keto friendly allulose recipes. 

Sources and Additional Reading

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