What Is Allulose + Is It Keto?

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Allulose is now one of the most popular new sweeteners on the keto diet. It’s recommended by so many people, and countless recipes have been created with it.

Are you wondering if it’s really worth it and if it’s truly keto friendly? In this post, you will find everything you need to know about allulose and its benefits and drawbacks on the keto diet.

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What Is Allulose?

Allulose is a natural sugar found in small amounts in certain foods. It is now used and marketed as a sweetener.

It has 70% of the sweetness of sugar, with only a fraction of the calories.

The FDA states that allulose actually doesn’t act like sugar. That’s why its calories are not included in the total of the nutrition label.

Is Allulose Keto Friendly?

Yes, Allulose is keto friendly. One teaspoon of it contains four grams of carbs, but here is the catch: your body doesn’t absorb it.

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This means that the net carb count is zero, which makes it a great alternative to regular sugar. You pretty much get the sweet taste, without the carbs that come with it.

How Many Carbs In Allulose?

Allulose contains zero net carbs. As I mentioned, the body can’t absorb it, so no carbs are available for digestion. That means you can enjoy allulose without worrying about it affecting your keto diet.

Calories In Allulose

Allulose contains just 0.4 calories per gram. It’s very minimal, so no wonder so many people are turning to it as a low-calorie sweetener.

Is Allulose Safe?

The FDA officially labeled the Allulose sweetener as GARS (generally recognized as safe).

As of now – there is no evidence that suggests that it’s harmful to consume. But, that doesn’t mean that you should consume Allulose in large amounts on regular basis.

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Anything you consume can alter your microbiome. So, moderation is key here. Adding and using Allulose in recipes is fine, but consuming large amounts of it daily is not something I would recommend.

Is Allulose Healthy?

As I mentioned- Allulose is safe to use. I wouldn’t call it unhealthy, but one thing is for sure- you shouldn’t consume sweeteners (even natural ones like this one) without limits.

Moderation is key- it’s ok to make keto desserts with Allulose, but don’t make it a daily habit. Eat meat (it heals your body), and leave the sweeteners for special occasions.

Is Allulose Sugar?

Technically speaking, yes- Allulose is a sugar. It can be found in very small amounts in nature, hence it is called a “rare sugar”.

Is Allulose Good For Diabetics?

Allulose has a neutral impact on blood sugar. Some studies even show it improves insulin sensitivity.

What Does Allulose Taste Like?

Allulose tastes like… sugar! Many keto sweeteners have an aftertaste, but allulose is smooth and tastes like real sugar.

That’s why it is so popular nowadays. People really like its sweetness (it’s not too sweet) and the fact that it has no aftertaste.

Is Allulose Better Than Monk Fruit?

Monk fruit is a very popular low-carb sweetener, used in many keto recipes. Is Allulose better than monk fruit?

Well, it really depends on who you ask. Monk fruit has a more fruity taste, unlike Allulose which tastes more like plain sugar.

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So, for some recipes- Monk Fruit will work better, and for others- Allulose may be the better choice.

Liquid Allulose

Did you know that you can also buy liquid Allulose for baking and cooking?

Some recipes really benefit from having a liquid sweetener, and liquid Allulose is a perfect alternative to corn syrup or other sweeteners.

Recipes With Allulose

On my website, you can find over 100 recipes with Allulose as the primary sweetener.

I like using this sweetener in my keto recipes because it tastes just like sugar and has zero net carbs.

It’s perfect for those on a low-carb or keto diet. Here are some of my favorite keto recipes with Allulose: Sugar Free Peanut Brittle, Keto Protein Balls, Keto Crustless Pumpkin Pie, and Keto Oatmeal Cookies.

Allulose Alternatives

There are many keto sweeteners out there. Each one has its own unique sweetness, texture, and flavor profile.

Allulose is one of the most popular keto sweeteners out there, but still- there are many alternatives. Here are the main ones:

Erythritol – This is a zero-calorie sugar alcohol, which is about 70% as sweet as sugar. It has a clean, sweet taste and does not have any aftertaste.

Monk Fruit – This is a zero-calorie sweetener, which is about 150-200 times sweeter than sugar. It has a slighlty fruity taste.

Stevia – This is a zero-calorie sweetener, which is about 200-300 times sweeter than sugar. It has a slightly bitter aftertaste but is still a popular choice for those on a keto diet.

Xylitol – This is a sugar alcohol, which is about as sweet as sugar. It can have a cooling effect and is not as sweet as other sugar alcohols. It is often used in baking and cooking.


I hope this post made some sense of allulose, a sugar free sweetener that is popular among the keto community.

It’s safe to use, and definitely keto friendly, as it has no carbs (and minimal calories).

Allulose is a great option for those looking to reduce their sugar intake while still getting the sweetness they crave.

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