Is Allulose Keto? And How Safe Is It? (+ Best Use in Keto Baking)

allulose on keto

Allulose is a simple sugar that has similarities with regular white sugar and fructose, the sugar naturally found in fruits. Also known as D-psicose, allulose tastes 70% as sweet as table sugar (whose scientific name is sucrose). Also, allulose contains 90-97% fewer calories than sugar has. That, apparently, makes Allulose keto-friendly. But let’s try to dig deeper and figure out whether or not this sweetener is as good as its marketing makes us think. 

 Is it really keto? Is it safe? And what are the side effects of incorporating allulose into our diets? Just a few questions I’d like to research to start with. 

Do you have a particular question about using allulose on keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page. 

What is allulose? 

Allulose is a simple monosaccharide sugar. It is an alternative for table sugar, and it is preferred by people with diabetes or obesity. That’s because allulose barely has any calories (0.4 per gram) and does not impact blood sugar levels. Despite all this, it still looks and tastes like table sugar.

What is allulose made from? Allulose is called a “rare” sugar because it is found in small quantities in nature, such as wheat, raisins, figs, and jackfruits. It is also extracted and manufactured from fermented corn.  

Is allulose safe?

Considering what we know about artificial sweeteners like aspartame (that it’s horrible for your health), everyone has the same question in mind: Is allulose safe? Is it natural? Can it replace table sugar? 

Let’s start by making some things clear: Allulose is not an artificial sweetener. It is natural, unlike aspartame or Splenda. Since it is extracted from plants, it qualifies as safe for daily use. 

You can use allulose whenever you’re craving a little something sweet. However, be sure to check that your dessert recipe doesn’t have any ingredients that might kick you out of ketosis. In addition to that, remember that you can indulge in carbs, but keep them minimal. See the recipe at the bottom of this post for a delicious, decadent vegan keto cheesecake.  

Allulose nutrition facts

Allulose is considered a carbohydrate. It looks and tastes like sugar, but that’s where the similarities end. Allulose barely has calories, it scores zero on the glycemic index, and does not metabolize in the body. 

E.g., one teaspoon of brand of allulose has 0g of fat, 0g of protein, and 4g of total carbs. According to the FDA, allulose contains 0.4 calories per gram. That beats the 4 calories per gram found in white sugar. 

Allulose side effects

Allulose has virtually no side effects. But, let’s be honest: too much of anything is bad for your health. Studies attempting to determine the effects of allulose on the gastrointestinal system showed that healthy amounts of allulose had no side effects in participants. 

However, consuming about 54 grams of allulose led to some digestive problems. Keep in mind that one table sachet of allulose is only about 4 grams in weight. Unless you plan on eating 54 grams of allulose in one day, you have nothing to worry about when it comes to this natural sweetener.  

Note: Whenever trying out new foods, it is recommended to try out a little to check whether you are allergic or intolerant. In rare cases, some people experience mild digestive issues, so be sure to determine the right amount of allulose for your unique preferences. 

Is allulose keto?

The ketogenic diet has a few rules. Mainly keep your fats high (and healthy) and carbs (aka sugars) low. That begs the question: Is allulose keto? Here are the facts:

First of all, allulose is actually considered a carbohydrate by the FDA. In nutrition labels, it is not listed under sugars but under total carbohydrates. In one serving of allulose (1 teaspoon), there are 4g of total carbs.

Not bad for keto at all. The daily cap for carbs in keto is at 20g. Stay under 20g, and you will be just fine. Remember that the most accurate way to check if you are in the state of ketosis is to use keto strips. 

Secondly, the keto diet dictates that we shouldn’t have any sugar. Well, allulose can be revolutionary for keto because it does not affect blood sugar. Allulose won’t spike your insulin-like table sugar.

This is a big deal because when your body detects insulin in the blood, ketones won’t be produced. No ketones in blood equal, getting kicked out of ketosis. That said, allulose allows your body to keep producing ketones so you can safely stay in ketosis.  

Will allulose kick you out of ketosis? 

The FDA has approved allulose as GRAS, or Generally Recognized as Safe. It has a glycemic index of zero, and this means that it does not raise blood glucose levels. 

Allulose passes through your body without ever metabolizing into energy. That’s great because, in the ketogenic diet, you need only ketones to give you energy. Any other forms of energy will stop ketosis.

Allulose and ketosis might be the perfect combination for you if you’re trying to lose weight but still want to satisfy your sweet tooth. Eating low to moderate amounts of allulose will not kick you out of ketosis. 

Allulose in keto baking

Allulose is as close to white sugar as any sugar-alternative gets. It comes in granulated forms, as well as a liquid sweetener. Allulose performs like sugar when it comes to baking. You won’t get any unexpected behaviors in your baked goods if you use allulose. That means no crystallization or liquifying, as seen in some sugar replacements. 

In addition to baking, you can also use allulose to sweeten coffee, tea, cocktails, and other snacks. 

Keto cheesecake with allulose

Thanks for the graphics:

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