Find out what you need to know about allulose versus monk fruit sweeteners, so you can make the right choice in your kitchen.
If you’re looking to replace sugar or another sweetener with allulose or a type of monk fruit sweetener, there are a number of things you should consider and be knowledgeable about before making the switch.
Of course, what you decide to use as a sugar replacement may depend on your taste preferences, what you’re baking or cooking, or if you experience any stomach discomfort when consuming these alternative sweeteners in larger quantities.
The following is an overview of allulose and monk fruit sweeteners along with the pros and cons of using them in your recipes.
All About Allulose
What is Allulose Sweetener?
Allulose is a naturally occurring sugar, similar to fructose, that is found in very small amounts in fruits (like raisins and figs), maple syrup and more. The powdered or granular allulose that is sold in stores is not its natural form; rather, it has been created for human use. (Cleveland Clinic)
Allulose is about 70% as sweet as regular sugar and has only .2 to .4 calories per gram (compared to 4 calories per gram for sugar).
Allulose Safety / Health Impacts
Allulose is approved for consumption in the U.S. by the Food & Drug Administration (FDA) and is Generally Recognized as Safe (an FDA regulatory review process category). It is also approved for sale and consumption in Japan, Singapore, South Korea, Mexico and many other countries. However, it has not yet been approved in Europe or Canada due to stricter policies.
According to the FDA, allulose has little to no impact on insulin or glucose levels.
Some people may experience adverse effects, such as stomach discomfort or gassiness, when allulose is consumed in larger quantities. (Cleveland Clinic)
It’s important to note that there is still a lot unknown about allulose and it is still being studied.
Allulose Taste
Allulose isn’t as sweet as regular sugar (about 30% less), and unlike other sugar-free sweeteners, it doesn’t have any strange aftertaste nor does it have the cooling effect commonly associated with erythritol.
Using Allulose is in Recipes
Allulose works best in cakes, sauces or even ice creams since it produces a soft texture and comes without any negative aftertaste. However, there several pros and cons of using allulose when baking or cooking.
PROs:
- No strange aftertaste or cooling effect like other sweeteners
- Can caramelize when heated, which is not possible with some alternative sweeteners
- Produces a soft, cake-like texture in baked goods, which can be ideal in cakes, bars or some cookies.
CONs:
- Cannot create crispy baked goods, such as cookies; rather, it produces more of a soft, cake-like texture.
- Can over-brown baked goods, making them look burned even though they may not be.
- Since allulose is not as sweet as sugar, you’ll need to increase the amount used in recipes.
- In larger quantities, some people can experience stomach distress.
What is Monk Fruit Sweetener?
Monk fruit sweetener is made by extracting the sugar compounds from monk fruits. The extracted sugar compounds, known as mogrosides, are then turned into sweeteners for human consumption. The sweetener is up to 250 times sweeter than table sugar. (Food Insight) Because it’s extremely sweet, it’s often mixed with other sweeteners.Â
Monk fruit sweetener is calorie-free and can be purchased as a concentrated liquid or as a powdered/granulated sweetener.
Safety / Health Impacts
Monk fruit sweetener is approved for consumption in the U.S. by the Food & Drug Administration (FDA) and is Generally Recognized as Safe (an FDA regulatory review process category).
Monk fruit extract is currently approved for use in more than 60 countries including China, Japan, Australia and Canada. In 2019, the European Food Safety Authority indicated that there was insufficient evidence on the safety of using monk fruit extracts in foods (Food Insight)
Monk fruit sugar is calorie-free and has not shown to impact on insulin or glucose levels in studies. (WebMD)
It’s important to note that there is still a lot unknown about monk fruit sugar and it is still being studied. For more detailed information, see Food Insights.
Types of Monk Fruit Sweeteners
Since monk fruit is very sweet, it’s sold as a concentrated liquid OR it is combined with other sweeteners (like erythritol or allulose) to produce granulated or powdered sweeteners. Brands like Lakanto, Monk Fruit in the Raw, and SPLENDA sell monk fruit sweeteners in liquid and granulated forms.
Here are the 3 types of monk fruit sweeteners you typically find at stores:
- Granulated or powdered Monk Fruit with ERYTHRITOL (note: the majority of this sweetener is made with erythritol)
- Granulated or powdered Monk Fruit with ALLULOSE (note: the majority of this sweetener is made with allulose)
- Concentrated, Liquid Monk Fruit
Monk Fruit Sweetener Taste
Monk fruit sugar is very sweet with little aftertaste (note: it does not taste like sugar).
That said, the taste of monk fruit sweetener can depend on whether it’s a concentrated liquid OR a granulated/powdered sweetener that’s been blended with another sweetener (either erythritol or allulose). As a liquid, it’s very sweet and may even taste fruity. If it’s blended with another sweetener, it may take on the taste profile of those sweeteners.
Monk Fruit in Recipes
Liquid, Concentrated Sweetener in Recipes
Since Monk Fruit liquid sweetener or extract is very sweet, only a little is needed (just a few drops) to sweeten drinks for food. Most people use it to sweeten coffee, smoothies, tea or other drinks.
Since it does not have any “bulk” to it like sugar, it cannot add any texture, color, structure or consistency like sugar does in a cakes, cookies or other baked goods. It’s simply used to sweeten.
PROs
– Because it’s a concentrated sweetener, you use a minimal amount when sweetening
– It has minimal to no aftertaste (unlike other alternative sweeteners)
CONs
– It is not ideal for baking since it can’t contribute to structure, texture, consistency or browning (as other granulated or powdered sweeteners can do)
Monk Fruit with Erythritol
Please be aware that the majority of this sweetener is made with erythritol (it’s the first ingredient). Therefore, it’s very similar to powdered or granular erythritol in how it behaves and even tastes. For health-related information on erythritol, see here.
PROs
– It performs the most similar to regular sugar when baking in terms of texture, structure, browning and crisping.
CONs
– Similar to erythritol, some people may experience a cooling sensation or aftertaste
– It can re-crystalize at it cools, which may be noticeable in sauces, frosting or custards.
– It can be difficult to caramelize
– Baked goods can become dry or crumbly if lower in fat content
– Some people may experience stomach discomfort (although it’s less common compared to other alternative sweeteners)
Monk Fruit with Allulose
Please be aware that the majority of this sweetener is made with allulose (it’s the first ingredient). Therefore, it’s very similar to powdered or granular allulose in how it behaves and even tastes.
PROs
– No strong aftertaste or cooling effect.
– It can caramelize.
– Ideal for cakes or soft-baked goods since it produces a soft cake-like texture.
CONs
– It’s difficult to create crispy baked goods, such as cookies; rather, it produces more of a soft, cake-like texture.
– It may over-brown baked goods, making them look burned even though they may not be.
– In larger quantities, some people can experience stomach distress.
Since the powered monk fruit sweeteners utilize either erythritol or allulose, you may find the baking and taste test comparison of these two sweeteners in our keto chocolate chip cookie recipe helpful.
