Is Allulose Keto? The Definitive Answer
Yes. Allulose is fully keto-compatible. Zero net carbs, zero blood sugar impact, zero effect on ketosis.
The Carb Count
Allulose is technically a carbohydrate molecule, but the FDA allows it to be excluded from nutrition labels because the body can't metabolize it for energy. Net carb impact: 0g.
Does It Affect Ketosis?
Blood glucose: Clinical studies show flat glucose after allulose. No spike.
Insulin: Flat. No insulin means no signal to stop fat burning.
Ketone testing: Real-world data from keto dieters shows no change in blood ketones after allulose consumption.
Typical result:
- Before: 1.5 mmol/L ketones
- After 15g allulose: 1.4 mmol/L (normal variation)
Compare to sugar: ketones crash to 0.3 mmol/L within an hour.
How It Fits Keto Macros
On 20–50g net carbs/day, allulose contributes 0g. A slice of allulose cake (3g net carbs from almond flour) fits easily.
Allulose vs Other Sweeteners on Keto
| Sweetener | Net Carbs | Kicks Out of Ketosis? |
|-----------|-----------|----------------------|
| Allulose | 0g | No ✅ |
| Erythritol | 0g | No ✅ |
| Monk fruit | 0g | No ✅ |
| Stevia | 0g | No ✅ |
| Maltitol | ~2g/tsp | Possibly ❌ |
| Sugar | 4g/tsp | Yes ❌ |
Common Concerns
"Won't my body convert it to glucose?" No. You lack the enzymes.
"Does sweet taste trigger insulin?" Any cephalic phase response is minimal and transient. Clinical insulin measurements stay flat.
"My tracker counts it as carbs." Some apps haven't updated. Subtract allulose manually, or use Cronometer (handles it correctly).
Allulose is one of the most keto-friendly sweeteners available. Use it freely without worrying about your carb limits.