Allulose, The Rare Sugar

Allulose, The Rare Sugar

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Quick Disclaimer

I’ve been baking low carb and Keto Friendly sweets for over 4 years. This is a tricky subject.

Keto ingredients are expensive and baking takes time. So, the last thing you want when you’re have a hankering for something sweet is to have a flop.

Low carb sweeteners DO NOT bake exactly the same way as traditional sugar. In addition to using these sugar alcohols or extracts you are probably also using almond flour or coconut flour.

Non-traditional flours have a different make up than the gluten filled wheat or carb filled varieties.

Let me tell you…it’s ALL a little wonky when it comes to Keto Baking.

There’s really no 100% substitute for traditional sugar


There really is not one sweetener that I use 100% of the time. My pantry has Allulose, Lakanto Monkfruit Sweetener Classic or Brown ( a blend of erythritol and monkfruit), Pure Cane and Stevia extract.

I also use almond flour, coconut flour, physllium husk, plain whey protein powder, xanthan gum and unflavored beef gelatin in some form or combination in all of my baking recipes.

Every recipe is a little different. You almost have this mini science experiment every time you Keto bake.

The Rare Sugar

Allulose is often referred to as a “rare sugar” due to its discovery in small quantities in nature. Initially this sweetener was found in wheat, but has since been identified in jackfruit, figs and raisins in very small amounts.

This no calorie sweetener is monosaccharide, or simple sugar, allulose is absorbed by the body, but not metabolized so it is nearly calorie-free.

This infographic below was put out by The Calorie Control Council.

While The Calorie Control Council is in favor of finding healthy living options and reducing calories, they are traditional Registered Dietitians. Meaning, they are neither in favor or opposed to a ketogenic lifestyle.

Allulose Faults

This low carb and no calorie choice is great for some keto baking, but not all.

Here’s the deal…Allulose does not really harden after baking things like cookies and bars. If I were to use Allulose in a cookie recipe I would not be able to pick up and hold the finished product.

You could bake an allulose recipe and then completely chill or freeze it to get cookie texture. However, I don’t always want a cold dessert.

Allulose also bakes and browns REALLY fast. If you leave a recipe on the stovetop or in the oven even a minute too long your dessert will burn.

This special sweetener is also really expensive. Less than a pound bag can run $15-$20. Whereas a 5lb bag of traditional sugar will run you about $5.

Allulose Best Uses

The vary nature of allulose once heated is to gel in a recipe. The powdered product you take out of the bag will melt rather quickly once added to wet ingredients and heated.

Keto Cranberry Sauce

Think of the thickness of caramel or lemon curd. Once allulose is cooked and cooled the texture will be creamy or slightly jelly. Check out my recipe for the BEST Keto Cranberry Sauce and Cranberry Cheesecake Bars.

In cookies I like to cut the low carb erythritol blend with 25-50% allulose sometimes. This blend of all these sweeteners is just my own little science experiment to try to achieve the chewy texture of a traditional cookie.

My Baking Pantry Staples

Play & Experiment

I have had to play with and get fancy with how I mix certain sweeteners with certain flours. Some sweeteners are powdered, liquid and granular.

It’s not an exact science for me yet. I have thrown so many test recipes out. Some taste great….but then I can get them out of the pan. Others look amazing, but taste like horrid.

Just know that when I put up a recipe here on my website I usually go through it at least 4-5 times before I post it. Rarely do I nail a recipe formula on the first try, but when I do it’s a eureka moment!

My Baking Equipment

YUCK! Traditional/Table sugar….

  1. Widely available
  2. Cheap
  3. Browns and caramelized beautifully
  4. Spikes blood sugars
  5. Makes us fat and sick
  6. Great shelf life

BLENDS of Sweeteners

Most of the time I use a blend of sweeteners. My favorite is a erythritol and monkfruit blend. The brand Lakanto Monkfruit Sweetener CLASSIC has a 1:1 ratio to table sugar.

I use this blend in 80% of my recipes because it’s pretty reliable. But Allulose is the sweetener I use the other 20% of the time.

Allulose…the emerging winner in 20% of my Keto Baking!

Here’s what I know so far about this “rare sugar”. Up to this point trying to find a low carb or zero carb sweetener has been a challenge.  Just as with anything, there is a lot of trial and error.

Nothing is going to act EXACTLY like traditional/table sugar, because, well they are NOT traditional sugar.  

But….I am forever on a quest to find a substitute that does not spike blood sugar, bakes well, doesn’t cause stomach upset, tastes delicious, has some shelf life has been a balance and don’t break the bank.

I do not use dates or raisins or fruit to sweeten my desserts because they spike my blood sugars.  However, I have come across a new product they are calling a “rare sugar” that I want to share called Allulose, but first…

What I use Allulose for

Artificial sweeteners such as Splenda*, Sweet ‘n Low* and Aspartame-YUCK!

  1. Widely available
  2. Cheap
  3. Super sweet
  4. Make us crave more sweet and carbs
  5. Make us sick and fat
  6. Made from chemicals

PLAIN Sugar alcohols (Erythritol and Xylitol)

  1. Derived from natural sources
  2. Can be tricky to bake and cook with
  3. Xylitol causes gas and stomach pain
  4. More expensive than table sugar
  5. Cooling mouth affect
  6. Available online and in some commercial stores
  7. Erythritol no blood sugar spikes, Xylitol has some spikes
  8. PLAIN Erythritol or Xylitol are not for me
  9. Xylitol is HIGHLY toxic for dogs
  10. BLENDS of Erythritol and Monkfruit extract are the best for Keto Baking

Plant based sweeteners (Stevia and Monk fruit)

  1. Derived from natural sources
  2. Do not have the bulk of table sugar…these are EXTRACTS, so only a tiny bit are used.
  3. Do not brown or caramelize
  4. Can be expensive
  5. Reported that they do not spike blood sugars
  6. Great way to sweeten beverages or items that do not need the bulk of table sugar
  7. Most commercially available products are blended with sugar alcohols…check the labels
  8. Available online and in some commercial stores
  9. Expensive

Allulose, The Rare Sugar

The new darling on the sugar block is something the food manufacturers are calling a “rare sugar”. And here’s what I know so far…

Allulose is derived from natural sources, so technically IT IS sugar.  The chemists and scientists get the tiniest amount of Allulose from sources such as figs, dates, raisins, corn and wheat.  

There is definitely some major processing going on to actually get the Allulose. However, it does come from natural sources in very small quantities.  Maybe that’s why they call it “rare”.

This product is deemed “generally safe to consume” for the general public, so our governmental agencies and controls are saying we can eat it and we will be ok.  I know that is not totally comforting because look at what diet sodas and food dyes are doing to us, however…

The Details of Allulose

Peanut Butter and Chocolate cookies
I use 50% Allulose and 50% Lakanto Monkfruit Sweetener

Allulose does come from natural plant sources. This sweet substitute does not spike blood sugars…of course everyone is different so please check for yourself.

Allulose is NOT yet sold in stores, however I easily purchased online through Amazon and received in about a week.  Click HERE for the brand that I bought. Beware….it is pricey.

The sweetener of choice bakes and browns FASTER table sugar 1:1 ratio, so when I make my favorite peanut butter cookies I just sub out 50% of the sweetener for Allulose and 50% for my other favorite no carb sweetener Lakanto Monkfruit Sweetener.

Keto Chocolate Dipped Peanut Butter Cookies

Allulose browns quicker than table sugar and sugar alcohols, so you will have less cooking/baking time required…BUT YOU MUST WATCH YOUR GOODS. BURNING HAPPENS FAST!

Allulose comes in syrup flavors such as Maple syrup, honey ( plus others I have not tried yet). Maple and honey taste almost exactly like the traditional stuff to me.

This sweetener does not have the mouthcool effect. Thank GOD! I hate that feeling in my mouth unless I’m chewing gum. It is a super low calorie and no carb sweetener. But remember that all the other ingredients you bake with do contain calories and carbs, so keep that in mind.

Allulose is about 70% as sweet as table sugar and sugar alcohols.  To counter this I add 5-10 drops of liquid stevia to bring the sweetness levels up to a pleasing sweetness level for our house. So far it has worked great in my recipes.

I love that Allulose has a pretty good shelf life and does not crystalize when it cools…yay, no more crunchy lemon curd.

Allulose is expensive compared to table sugar. I can get table sugar at any supermarket for about $3 for 5lbs.  Allulose online is running about $35 for 3lbs of granular Allulose. And the syrups are about $13 for a small 11.75oz bottle.  I guess when you think of it you really should only be consuming a small amount anyway, so as a treat it’s not so much.

Lastly, and most importantly…

Allulose does NOT upset my stomach, bloat or give gas.  Again, everyone is different, so you will have to try for yourself, but no more running to the bathroom for us.

Allulose in my Low Carb Pecan Pie

So far I have made FANTASTIC cookies, caramel sauce, ice cream, chocolate souffle and cake.  Allulose has been deemed a “rare sugar”, but I am certain it will not be rare for long.

Keto Accountability Coach

21 day Keto & Fasting Jump Start Program

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MEDICAL AND NUTRITION DISCLAIMER…Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nutritional break downs are done using a commercial nutrition calculator. Nothing I express here should be taken as medical advice and you should consult with your doctorbefore starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers, this should never be construed as medical advice.

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  1. Beverly November 9, 2020 at 11:00 pm

    This is great and helpful information that I have been searching unsuccessfully for until I found your site. Thank you so much for your effort and for sharing it with us.I recently purchased Allulose but did not know how to use it, especially in cookies. I will look through all of your posted recipes and am certain I will find many to try .
    Thank you again

    1. KELLIE LOGSDON November 9, 2020 at 11:15 pm

      Hi Beverly!
      You’re probably like me…just searching for as much info as I could find, but not much out there. SO…I decided to write something about my own experience. Allulose is a great sweetener for keto baking and cooking but you really need to practice and use it creatively. Not being a 1:1 with traditional sugar throws people. Hopefully more will come of this interesting new option for us low carb and low sugar people.