allulose and monk fruit are natural low glycemic sweeteners that have gained popularity in recent years as healthier alternatives to traditional sugars. while they share some similarities, they also have distinct characteristics that make them suitable for different purposes and dietary needs.
what is allulose?
allulose, also known as psicose, is a natural low-calorie sweetener occurring in small quantities in certain fruits, such as figs, raisins, and jackfruit. it is made by the enzymatic conversion of fructose, which is derived from corn starch. allulose is approximately 70% as sweet as sugar and provides about 0.4 calories per gram, making it a low-calorie sweetener. it has a glycemic index of zero, which means it does not raise blood sugar or insulin levels. allulose is primarily used as a sugar substitute in a range of食品和饮料, including baked goods, confections, and refrigerated desserts.
what is monk fruit?
monk fruit, also called lo han guo, is a small, green fruit native to southeast asia. it is around 150-200 times sweeter than sugar and contains no calories. monk fruit sweeteners are made by extracting the sweet compounds from the fruit and then processing them into a concentrated sweetener. they are typically blended with other sweeteners, such as erythritol, to balance their sweetness and reduce costs. monk fruit sweeteners do not affect blood sugar levels and are suitable for people with diabetes or those following a low-carb diet. they have a somewhat fruity or caramel-like taste that may be preferred by some.
benefits of allulose
- weight loss: allulose can help reduce calorie intake and support weight management, as it provides nearly no calories compared to sugar.
- low glycemic: allulose can help regulate blood sugar and insulin levels, preventing spikes and crashes that can affect energy, mood, and appetite.
- anti-inflammatory: allulose may possess anti-inflammatory properties due to its ability to lower oxidative stress and inflammation in the body.
- prebiotic: allulose may act as a prebiotic and feed some of the beneficial bacteria in the gut, improving digestion, immunity, and overall health.
- dental: allulose does not promote tooth decay and may even抑制有害细菌在口腔中的生长，支持口腔健康。
benefits of monk fruit
- calorie-free: monk fruit sweeteners are calorie-free, making them an effective sugar substitute for those trying to lose weight or maintain a healthy weight.
- natural source: monk fruit is made from a natural fruit, making it a popular choice for individuals seeking natural alternatives to artificial sweeteners.
- antioxidants: containing antioxidants that may offer additional health benefits.
- blood sugar friendly: monk fruit sweeteners do not raise blood sugar levels, making them suitable for people with diabetes.
side effects of allulose
some users may experience digestive discomfort, such as bloating, gas, diarrhea, or nausea, especially if consuming in large amounts. this is because allulose is not absorbed by the body and is not fermented by many types of gut bacteria.
monk fruit sweeteners may have a slightly bitter aftertaste that some people may be sensitive to and find unpleasant. while most commercially available monk fruit products are mixed with erythritol and other sugars. high amounts of erythritol may have a similar effect on the digestive system as allulose.
monk fruit may also be more expensive and harder to find, as it is not widely cultivated or available in all regions.
