short answer
Monk fruit and allulose are both low-glycemic sugar substitutes, but they are completely different. While monk fruit is a very sweet fruit extract with almost no calories, allulose is a “rare sugar” that has very few calories and has the same taste and baking properties as regular sugar. The pitfall for UK shoppers is simple. Allulose is not currently approved for sale as a sweetener in the UK, but monk fruit is widely available. So for now, monk fruit is really the natural choice here.
If you spend any time watching keto or low-carb content, you’ve probably heard allulose being talked about as the sweetener that ends up tasting like the real thing. However, much of its content is American, and the situation in the UK is different. Compare the two fairly, including taste, baking, calories, blood sugar, digestion, and more to iron out availability issues and see exactly where you stand.
What is monk fruit?
Monk fruit (Luo Hanguo) is a small green melon from southern China. Because its sweet taste comes from natural compounds called mogrosides rather than sugar, current evidence shows that it does not have a significant effect on blood sugar levels. Concentrated versions are many times sweeter than sugar and have essentially no calories. Therefore, a small amount goes a long way. The main limitation is that it is not bulky, so it cannot brown or add richness to baked goods like sugar.
What is allulose?
Allulose is known as a “rare sugar” and is naturally present in small amounts in foods such as figs, raisins, and kiwi. It is about 70% sweeter than sugar and has about 0.4 calories per gram, which is about 1/10th the calories of sugar. The body absorbs it but uses it little for energy and excretes it mostly unchanged, so previous research suggests it has little or no effect on blood sugar or insulin.
Its distinguishing feature is that it behaves like sugar in the kitchen. It will melt nicely, turn brown, and even caramelize. This is something you can’t really do with monk fruit or erythritol, and is the main reason bakers are excited about this.
Important for UK readers: You can’t buy allulose here (yet)
Allulose is approved and sold in the US, Australia and some Asian markets, but is not currently approved for sale as a sweetener in the UK or EU. The novel food approval process is still ongoing and the safety assessment here has not yet been completed. So while you can see it praised in US recipes and videos, you can’t legally find it on UK shelves for now. If you want a natural, low-carb sweetener that you can buy right now, monk fruit is the answer.
Overview of monk fruit and allulose
Monk Fruit Allulose Type Fruit-Derived Sweetener Rare Sugar Sweetness vs. Sugar Much Sweeter (Intense) Similar to Sweet ~70% Calories Zero to Very Low ~0.4 kcal/g (Very Low) Glycemic Effect Minimal Minimal Brown/Caramel No Yes (sugar-like) Aftertaste Clean (can be bitter if poor quality) Very clean and sugar-like Available in the UK Yes Not currently available
Taste and cooking method
In terms of pure taste, both are great. Allulose is highly valued for its pure sugar-like flavor without any cooling or bitterness. High-quality monk fruit is also clean and neutral, while cheaper, high-purity extracts may contain a slight bitterness.
Allulose has real benefits in baking. Allulose browns and caramelizes, making it ideal for cookies, caramels, and toppings that require a golden brown finish. Monk fruit does not brown on its own, so in baking it is usually combined with bulking sweeteners such as erythritol to give it body and texture. This is a real advantage for Allulose, and will only become important once it is actually approved for sale in the UK.
blood sugar and calories
Both are powerful options for keto and low-carb diets. Monk fruit contains essentially no calories, and current evidence shows that it does not significantly raise blood sugar levels. Allulose provides only about 0.4 calories per gram, and studies have found that it has little to no effect on blood sugar or insulin. Some studies even suggest that allulose may moderately blunt the glucose response to meals, but this evidence is still evolving. As always with any health topic, treat these as the best understanding at this time rather than the final word, and consult a professional if you are managing your condition.
digestion
Monk fruit is easy on digestion when used in small amounts. Allulose is also generally well tolerated, but in large doses it can cause bloating and laxative effects in some people. Therefore, in markets where allulose is sold, the product often includes an overdose warning. When using sugar substitutes, it’s wise to use them in moderation.
Which one should you choose?
If you’re shopping in the UK, the decision is that allulose is not legally available at this time, so the only natural low-carb sweetener you can actually buy and use today is monk fruit. The good news is that it does an admirable job of being refreshingly sweet, with negligible calories, and without a blood sugar spike.
The refreshing sweetness of the drink
Our Monk Fruit Decoction Powder (Erythritol Free) (100g, £11.99) is pure monk fruit with a touch of soluble tapioca fibre. No sugar alcohol or cooling sensation. It is about three times sweeter than sugar, so you should use about one-third the amount. Perfect for coffee, tea, porridge and yogurt.
For 1:1 exchange of sugar when baking
Our Monk Fruit Decoction & Erythritol Sweetener (500g, £9.99) is measured spoon by spoon, just like sugar, and has zero net carbs and zero calories. Easy selection when you want to quickly switch to a recipe.
You can find both in our monk fruit sweetener collection.
FAQ
Is allulose available in the UK?
Not currently available. Allulose is still going through the novel food approval process in the UK and EU, where it has not yet been approved for sale as a sweetener. Approved in the US, Australia, and several other markets.
Is monk fruit or allulose better for a keto diet?
Both are suitable for the keto diet, with minimal calories and little impact on blood sugar levels. Monk fruit, which you can actually buy in the UK, is the practical answer.
Which one tastes more like sugar?
Allulose is particularly prized for its clean, sugar-like taste, which turns brown and caramelized when baked. Good quality monk fruit is also clean and neutral, but does not turn brown naturally.
Does allulose increase blood sugar levels?
Previous research suggests it has little effect on blood sugar or insulin, and some studies have even shown that it may slightly blunt the glucose response to meals. This evidence is still under development.
What can I use instead of allulose in the UK?
Monk fruit is the most natural, low-carb alternative available in the UK. It can be purchased as pure monk fruit powder or as a 1:1 blend of monk fruit and erythritol for baking.
