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The choice between erythritol or allulose, and more generally which sugar substitute to choose, is quite frequent when we find ourselves following a low-carb diet. Whether it is the ketogenic diet - friendly called keto - or the paleo or the numerous other diets that involve cutting out sugars and carbohydrates, there are several sweeteners that we necessarily have to give up. Not just white sugar, but also honey, maple syrup, coconut sugar – the list is sadly long!

But there is good news: the market today is full of products that act as an effective sugar substitute without making you feel the difference. And among the most popular we find the two mentioned at the beginning, so much so that it has now almost become a derby: erythritol or allulose?

You may have already understood it, but that's exactly what we want to talk to you about in this article!

Erythritol or allulose? Let's get to know them better!

erythritol or allulose

As we just said, erythritol And allulose are two of the most popular options when it comes to sugar substitutes. The reason is that both are natural sweeteners that have almost no impact on blood sugar levels, virtually zero calories, and no aftertaste.

Yes, but which of the two has the greatest benefits, and how can we make the best use of both allulose and erythritol? These are important questions, because even if these two sweeteners are similar in many ways, they still have some differences between them.


Allulose it is considered a peculiar sugar and, despite being gluten-free, can be found naturally in a number of foods ranging from figs to cereals to wheat. Its structure is similar to that of common table sugar. However, from a chemical point of view it presents a substantial difference which allows allulose not to be digested. This does not happen with sugar, which is instead converted into energy (calories) through digestion.

In other words, our body absorbs the 80% of allulose, but it is not broken down into molecules or used as energy. For this reason it does not impact either calorie intake or blood sugar levels. And there's more, because allulose also resists bacterial fermentation, and therefore is less likely to cause bloating and flatulence, which are unfortunately a problem well known to those who use sweeteners.

One teaspoon of allulose contains only 2 calories, zero fat and 4 grams of carbohydrates. So be careful: it actually contains carbohydrates. However, since it is not digested, you will not have to count it in your daily carbohydrate intake.

And from a health point of view? It is still a relatively new food and therefore not much research has been done on it (it has however been tested enough to receive FDA approval for consumption). However, early research suggests that it may have a vague anti-inflammatory effect, and that it helps not only with weight loss, but with diets for those suffering from type 2 diabetes.


Let's now come to theerythritol: it is a particular type of sugar that contains a molecule of sugar and one of alcohol. Sugars of this type are low in carbohydrates, do not affect blood sugar levels, and are often not digested. In addition to erythritol, xylitol, maltitol and sorbitol also belong to this category.

Erythritol is almost completely resistant to fermentation by intestinal bacteria, and therefore will not cause nausea, bloating and gas unless it is taken in massive doses. A teaspoon of erythritol contains only one calorie and 4 grams of carbohydrates which, however, as we have already said for allulose, are not digested and therefore do not contribute to the calculation of carbohydrates allowed in a day.

From the point of view of health benefits, one of its peculiarities is that it is good not only for your figure, but also for your teeth. In fact, some studies have shown that erythritol kills a particular strain of streptococcus, the bacterium that is mainly responsible for plaque. Not only does it prevent its formation, but it also tends to reduce what is already present.

How to use erythritol and allulose in cooking

As a sugar substitute, it is in recipes that erythritol and allulose are at their best. Well yes, it may seem absurd, but if you really want to see them in action, bake a cake.

erythritol or allulose

Both in granular form, and with a method of dissolving in water not dissimilar to white sugar, have proven to be absolutely easy to use also due to the proportions: in fact, it is sufficient to replace the dose of white sugar with that of sweetener (example: a teaspoon of sugar, a teaspoon of sweetener).

Another reason why they have proven to be so good in the kitchen is the absence of aftertaste. Anyone who has ever used aspartame or Splenda knows this: due to the bitter aftertaste, it is not very suitable to use them to prepare desserts. In the case of erythritol and allulose, however, the only precaution to be taken is to keep in mind that both create a sort of mentholated effect when used in large quantities, giving a sensation of freshness to the mouth which, if it is not desired, it may perhaps turn out to be a not too pleasant surprise.

Erythritol or Allulose: which is better?

At the end of our analysis you will probably have understood that erythritol or allulose are both an excellent answer to the search for a sugar substitute, low in both calories and carbohydrates. Allulose has the additional advantage of a slight anti-inflammatory effect, while erythritol helps prevent and fight plaque. Furthermore, with properties absolutely similar to sugar, they have proven to be excellent substitutes in the kitchen even in the preparation of desserts.

It is clear, therefore, that choosing the best sweetener depends on your personal preferences. Our suggestion? If you don't have specific needs, for example, the need for a little extra help with dental hygiene, try both, and decide along the way which one is right for you.