Allulose vs Monk Fruit Extract: which is worse?

What is Allulose?

Allulose (D-psicose) is a rare sugar monosaccharide naturally present in trace amounts in wheat, figs, raisins, and jackfruit. It has about 70% of sucrose's sweetness but provides only 0.4 kcal/g (about 10% of sucrose's calories) because it is absorbed but not metabolized. The FDA exempted allulose from the 'total sugars' declaration in 2019.

What is Monk Fruit Extract?

Monk fruit extract is derived from the fruit of Siraitia grosvenorii, a melon native to southern China. Its sweetness (150–250 times that of sucrose) comes from mogrosides, particularly mogroside V, rather than simple sugars. It has been used in traditional Chinese medicine for centuries. The FDA granted GRAS status in 2010.

Documented risks

Allulose: Generally considered safe with a favorable glycemic profile. Human studies show that allulose does not raise blood glucose or insulin. GI effects (bloating, abdominal cramping, diarrhea) have been reported in dose-response studies above 0.4 g/kg body weight; a 2016 study in the journal Food & Chemical Toxicology established a no-observed-adverse-effect level (NOAEL) in humans. Compared to erythritol, no cardiovascular concerns have been raised in the literature.

Monk Fruit Extract: Currently considered safe with no significant adverse effects reported in human studies. Animal studies have shown mogrosides to have antioxidant, anti-inflammatory, and possible anti-diabetic properties. No carcinogenicity, mutagenicity, or reproductive toxicity has been identified. Due to its relatively recent introduction as a food additive in Western markets, long-term human safety data are more limited compared to older sweeteners. Overall, the safety profile is favorable.