Is Allulose Safer Than Erythritol? A Comparative Guide

October 26, 2025 •

4 min read

Following a 2023 study that linked high blood levels of the popular sweetener erythritol to an increased risk of heart attack and stroke, many consumers are questioning their sugar alternatives. This has led to widespread debate: is allulose safer than erythritol?

Quick Summary

This guide compares the safety profiles of allulose and erythritol, exploring recent cardiovascular concerns surrounding erythritol, allulose's potential GI side effects, and their general usability.

Key Points

Emerging Cardiovascular Risk: Recent studies have linked high erythritol blood levels to an increased risk of heart attack and stroke, especially in those with existing risk factors.
Allulose's Benign Profile: Allulose does not currently carry the same cardiovascular risk concerns as erythritol, but more long-term human studies are needed.
Digestive Side Effects: Both sweeteners can cause gastrointestinal issues in high doses, though allulose is often considered milder in moderate amounts.
Culinary Differences: Allulose is superior for baking due to its ability to brown like sugar, whereas erythritol may produce a cooling mouthfeel.
Moderation is Key: Regardless of the choice, consuming any sugar substitute in moderation is the safest approach, especially for high-risk individuals.
Regulatory Status: Both allulose and erythritol have been designated as 'Generally Recognized as Safe' (GRAS) by the FDA.

Understanding Allulose and Erythritol

Both allulose and erythritol are popular sugar substitutes used in keto-friendly and low-carb products to mimic the sweetness of table sugar without the calories or effect on blood sugar. However, they belong to different chemical classes, which influences their impact on the body.

Allulose: A "rare sugar" found in small amounts in figs, raisins, and maple syrup, though it is commercially produced from corn. It has a chemical structure similar to fructose but is not metabolized by the body in the same way. It provides about 0.4 calories per gram.
Erythritol: A sugar alcohol naturally occurring in some fruits and fermented foods. It is commercially produced by fermenting glucose from corn. Erythritol is virtually calorie-free (0.24 calories per gram) and is well-known for its role in keto diets.

The Emerging Concerns with Erythritol

The primary factor driving the question of whether allulose is safer than erythritol stems from recent cardiovascular health research. A notable 2023 study published in Nature Medicine and led by researchers at the Cleveland Clinic examined the link between blood erythritol levels and major cardiovascular events.

This observational study, involving thousands of participants, found that individuals with higher blood erythritol levels had an elevated risk for heart attack, stroke, and death. Follow-up lab research provided a potential mechanism for this risk.

The Blood Clotting Connection

Researchers conducted laboratory experiments exposing human platelets to erythritol. The findings indicated that erythritol enhanced platelet activity, which can accelerate blood clot formation. In a smaller group of healthy volunteers, ingesting a beverage with 30 grams of erythritol caused a dramatic, sustained spike in blood erythritol levels, reaching concentrations high enough to potentially trigger changes in platelet function for several days.

Limitations and Ongoing Debate

It is important to note that the 2023 study was primarily observational, meaning it showed a correlation, not causation. Some critics highlight that erythritol is also produced naturally by the body, and high levels could be a biomarker for pre-existing metabolic issues rather than the cause of cardiovascular problems. The food and beverage industry has also challenged the study's relevance, noting the high doses used in parts of the research. Despite the debate, the findings suggest a need for caution and more long-term research, particularly for individuals already at a higher risk of heart disease.

The Safety Profile of Allulose

Compared to erythritol, allulose does not have the same emerging cardiovascular risk profile. Allulose is absorbed in the small intestine but is not metabolized for energy, instead being excreted largely unchanged in the urine. This process ensures it does not raise blood glucose or insulin levels, making it a safe choice for people with diabetes.

Primary Side Effects

The main safety concern with allulose is its potential for gastrointestinal (GI) side effects, such as bloating, gas, and abdominal discomfort, if consumed in large quantities. These effects are generally milder than those caused by other sugar alcohols but are dependent on individual tolerance. Starting with a smaller dose and observing your body's reaction is a common recommendation.

Allulose vs. Erythritol: A Side-by-Side Comparison


Feature	Allulose	Erythritol
Classification	Rare sugar	Sugar alcohol
Origin	Fruits (figs, raisins); commercially produced	Fruits (grapes, melons); commercially produced
Calorie Content	Low (approx. 0.4 kcal/g)	Almost zero (approx. 0.24 kcal/g)
Sweetness Level	~70% of sugar's sweetness	~70% of sugar's sweetness
Flavor/Aftertaste	No lingering aftertaste	Can have a mild cooling sensation
Culinary Use	Excellent for baking, browns like sugar	Great for baking, but does not brown
Cardiovascular Risk	No known link; requires more long-term research	Emerging concerns related to increased blood clotting
Digestive Impact	May cause GI upset in high doses	Generally well-tolerated, but can cause GI upset
FDA Status	Generally Recognized as Safe (GRAS)	Generally Recognized as Safe (GRAS)

Which Sweetener is Right for You?

Choosing between allulose and erythritol depends largely on your personal health profile and intended use. For those with a history of cardiovascular disease or risk factors, the emerging research on erythritol should be a significant consideration.

Prioritize Cardiovascular Health: Given the recent findings, individuals concerned about heart health may prefer allulose over erythritol until more long-term research clarifies erythritol's cardiovascular effects.
Focus on Culinary Needs: If you primarily bake, allulose may be the superior choice due to its ability to brown and caramelize similarly to sugar. For general sweetening in drinks or recipes where texture and browning are not critical, either can be suitable.
Assess Digestive Sensitivity: Pay attention to how your body reacts. If you find yourself sensitive to one, the other might be a better fit. Allulose is generally better tolerated in moderate amounts than many sugar alcohols.
Consider Cost and Availability: Erythritol is typically more widely available and less expensive than allulose, which is a practical consideration for regular use.

It is always wise to consume any sweetener in moderation. The healthiest approach is to gradually reduce your overall dependence on intense sweetness, whether from sugar or alternatives, and talk to a healthcare professional about what fits your diet best.

Conclusion

Based on current research, the answer to "Is allulose safer than erythritol?" leans toward allulose, particularly for individuals with cardiovascular concerns. While erythritol offers a near zero-calorie option with dental benefits, the 2023 Cleveland Clinic study linking high blood levels to potential cardiovascular events is a significant cautionary note. Allulose, a rare sugar, is currently not associated with these same risks, though it can cause milder GI distress in high amounts. Both sweeteners have FDA GRAS status, but consumers should weigh their options based on individual health needs and the latest scientific evidence. Ultimately, moderation is key when incorporating any sugar alternative into a healthy diet.

Frequently Asked Questions

Allulose is considered generally safe by the FDA. Its primary health risk involves gastrointestinal side effects like bloating, gas, or diarrhea if consumed in large quantities, though individual tolerance varies.

The main concern with erythritol is its potential link to increased cardiovascular risk. A 2023 study associated high blood levels of erythritol with a greater risk of heart attack and stroke, a finding that warrants caution, especially for individuals already at risk.

While both can be used in baking, they behave differently. Allulose browns and caramelizes like regular sugar, whereas erythritol does not, making allulose better for recipes where browning is desired. Erythritol may also leave a cooling sensation.

Allulose is classified as a 'rare sugar' and is found naturally in small amounts in foods like figs and raisins. However, it is most often produced commercially from corn or other plants for use as a sweetener.

Both allulose and erythritol are about 70% as sweet as table sugar. This means you may need to use slightly more of either sweetener to achieve a comparable level of sweetness to sugar.

Both allulose and erythritol are excellent for managing diabetes as they have a negligible impact on blood sugar and insulin levels. However, given the recent cardiovascular concerns associated with erythritol, some individuals may prefer allulose, with a doctor's guidance.

Yes, regulatory bodies like the FDA classify both sweeteners as generally recognized as safe (GRAS). For most people, moderate consumption of either is unlikely to cause adverse effects, though paying attention to your body's tolerance, especially for GI issues, is recommended.