Which Is Better for Diabetics, Stevia or Allulose? An In-Depth Comparison

December 11, 2025 •

3 min read

According to the American Diabetes Association, non-nutritive sweeteners can be used in moderation as a sugar replacement, helping to reduce overall calorie and carbohydrate intake. This makes options like stevia and allulose popular for those managing blood sugar, but how do they compare? The choice between these two low-impact sweeteners often depends on personal needs, taste preferences, and specific uses.

Quick Summary

Stevia and allulose are popular low-calorie sweeteners that do not raise blood sugar, making them suitable for diabetics. While stevia is a zero-calorie, intensely sweet plant extract, allulose is a rare sugar that offers a taste and bulk more similar to table sugar, with minimal calories. The ideal choice depends on individual taste, intended use in cooking or baking, and tolerance to potential mild gastrointestinal side effects from allulose.

Key Points

Blood Sugar Neutral: Both stevia and allulose do not raise blood sugar or insulin levels, making them safe for diabetics.
Taste Difference: Allulose has a clean, sugar-like taste, while stevia can have a bitter or licorice-like aftertaste, which may affect its use in certain foods.
Baking Performance: Allulose excels in baking and cooking, mimicking sugar's bulk and browning properties, whereas stevia lacks these functional qualities.
Calorie Comparison: Stevia is zero-calorie, while allulose has minimal calories (about 0.4 kcal/g), a fraction of table sugar.
Potential Benefits: Allulose may help lower post-meal blood sugar spikes, while stevia may improve insulin sensitivity, though more research is needed for both.
Additive Awareness: Many commercial stevia products contain other ingredients like dextrose or maltodextrin that can impact blood sugar, so checking labels is crucial.
Side Effects: High consumption of allulose can cause mild digestive issues like bloating or gas in some people.

Understanding Stevia and Allulose

For individuals with diabetes, controlling blood sugar levels is a top priority, and that often means finding alternatives to traditional table sugar. Stevia and allulose have emerged as two popular options.

What is Stevia?

Stevia is a natural, zero-calorie sweetener from the Stevia rebaudiana plant. Its sweetness comes from steviol glycosides, not metabolized for energy, thus not impacting blood sugar. Some may detect a slight aftertaste.

What is Allulose?

Allulose is a "rare sugar" found in small amounts in some fruits, commercially produced from corn. It's absorbed but not metabolized by the body, offering minimal calories and no effect on blood glucose or insulin. Allulose has a taste and bulk similar to regular sugar, making it versatile, especially for baking. Research suggests potential metabolic benefits.

Blood Sugar and Insulin Impact

Both sweeteners have minimal impact on blood sugar, crucial for diabetics.

Stevia's Impact

Stevia has a zero glycemic index and does not raise blood sugar or trigger insulin release. Some research suggests it might improve insulin sensitivity.

Allulose's Impact

Allulose also has a negligible effect on blood glucose and insulin. Studies indicate it can help lower post-meal blood sugar spikes and may enhance insulin sensitivity.

Taste, Sweetness, and Use in Baking

Taste and how sweeteners perform in recipes are important factors.

Stevia Profile

Stevia is intensely sweet (200-400 times sweeter than sugar). It can have a bitter aftertaste. It doesn't provide the bulk or browning needed for baking unless combined with other ingredients.

Allulose Profile

Allulose is less sweet than sugar (about 70%) but tastes very similar with no noticeable aftertaste for most. It functions like sugar in baking, providing bulk, browning, and moisture.

Potential Side Effects and Considerations

Both are generally safe but have potential side effects.

Stevia Concerns

Check labels as many products include fillers like dextrose or maltodextrin that can impact blood sugar. Products containing sugar alcohols can cause digestive issues. Stevia may interact with certain medications.

Allulose Concerns

Large amounts of allulose can cause gastrointestinal issues like bloating or diarrhea. It is often more expensive than other sweeteners. More long-term research on allulose is still ongoing.

Stevia vs. Allulose: A Comparison Table


Feature	Stevia	Allulose
Source	Plant-based (Stevia rebaudiana)	Rare sugar found in fruits, commercially produced from corn
Calories	Zero	Very low (approx. 0.4 kcal/g)
Sweetness	200-400 times sweeter than sugar	About 70% as sweet as sugar
Taste	Often has a bitter or licorice-like aftertaste	Very similar to sugar, clean taste
Baking	Lacks bulk and functional properties of sugar	Provides bulk, moisture, and browns like sugar
Blood Sugar Impact	Zero effect (Glycemic Index 0)	Minimal effect (Glycemic Index 0), may reduce post-meal spikes
Potential GI Issues	Possible from added sugar alcohols	Possible with high intake
Cost	Generally more affordable	Typically more expensive
Regulatory Status (US)	Purified extracts are GRAS	FDA-approved as 'Generally Recognized as Safe'

How to Choose the Right Sweetener

Your choice depends on your needs and preferences:

For Beverages: Pure stevia is a good zero-calorie, cost-effective option.
For Baking: Allulose is better for recipes requiring sugar's functional properties.
For Taste: If sensitive to stevia's aftertaste, allulose offers a more sugar-like flavor.
Overall: Both support weight management by replacing sugar. Consult a healthcare professional before dietary changes.

Conclusion

Stevia and allulose are both safe sugar alternatives for diabetics, with minimal impact on blood sugar. Stevia is a zero-calorie, cost-effective option suitable for beverages. Allulose, a rare sugar with minimal calories, excels in baking and offers a taste closer to sugar but is more expensive. Always consider individual taste, intended use, potential side effects, and consult a healthcare provider or dietitian before making dietary changes. Moderation is key for any sweetener.

Visit the National Institutes of Health for more information on the metabolism of stevia and its components

Frequently Asked Questions

No, allulose has been shown to have a minimal impact on blood sugar and insulin levels, making it a safe sugar substitute for people with diabetes.

Some people report a lingering bitter or licorice-like aftertaste from stevia, especially in higher concentrations, though modern products have improved the taste profile.

No, allulose is not a sugar alcohol. It is a rare sugar, and while it shares a similar structure to fructose, it is metabolized differently by the body.

For baking, allulose is generally considered better as it caramelizes, provides bulk, and retains moisture, functions that stevia lacks. Stevia-based baking blends often use other ingredients to replicate these properties.

Yes, consuming high amounts of allulose can cause gastrointestinal side effects like bloating, gas, and diarrhea, especially for individuals with sensitive digestive systems.

Yes, it is crucial to check the ingredient list on stevia products, as many contain additives like dextrose or maltodextrin, which can raise blood sugar levels.

Stevia is generally more affordable and widely available in most grocery stores, while allulose can be more expensive due to its more complex manufacturing process.

Yes, you can use both, often combining them to achieve optimal sweetness and flavor. For example, using allulose for bulk in baking and adding a small amount of stevia for extra sweetness.