A nutritionist and health coach take on popular sugar replacement sweeteners, backed by research.

If you’ve ever stood in the health food aisle staring at natural sugar alternatives and trying to decide on allulose vs monk fruit or stevia, wondering which one is actually the “best”… you’re not alone.

I’ve been there. Many times. I’ve tested them all, researched them deeply, and now I’m sharing exactly what I’ve learned with you – from a nutrition perspective, to taste, texture, and how well they actually work in real recipes.

As a recipe developer, nutrition coach, personal trainer, and mom who cooks frequently (and tests even more), I use natural sweeteners regularly. From healthy banana bread to ice cream, protein treats, and frozen desserts, I’ve experimented with all of them – not just in theory, but in real life, in my own kitchen, with my daughter as my main food critic by my side.

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Why I Care So Much About Sweeteners (And Why You Might Too)

I work with clients who care about:

• blood sugar levels
• insulin sensitivity
• weight loss
• gut health
• reduction of sugar intake
• avoiding artificial sweeteners
• and still enjoying sweet foods without feeling restricted

And at home, I’m feeding a family who loves dessert and has opinions. Strong ones 😅 Plus, I have a major sweet tooth myself and can eat dessert for breakfast, lunch, and dinner. 

So for me, sweeteners aren’t just a health choice. They’re a texture choice, taste choice, and sanity choice. I make a lot of healthy ice cream at home, and we eat a lot of it. So I need to keep the sugar down; otherwise, we will all end up with tooth decay and diabetes. 

Ice cream, especially, is not forgiving. If a sweetener leaves an aftertaste, doesn’t freeze well, or messes with texture, everyone notices.

That’s where a lot of my testing has happened. And that’s also where my preferences became very clear.

Quick Overview: Allulose vs Stevia vs Monk Fruit (So You Know Where I Stand)

Before we dive deep, here’s my honest position on allulose vs stevia vs monk fruit:

• Monk fruit – nutritionally beautiful, very clean (especially if you find an organic option), amazing taste when pure, but expensive
• Allulose – closest to real sugar in texture and behaviour, more economical for large batches, fantastic for foods that rely on sugar for texture as well as taste
• Stevia – powerful and natural, but the bitter aftertaste is a deal breaker for some people

I don’t favour one because it’s trendy. I choose my sweeteners based on health, taste, and real-life practicality.

What Is Monk Fruit? (And Why I Truly Love It)

Monk fruit, also known as Luo Han Guo, is a small green fruit native to southern China and parts of Southeast Asia. It’s been used in traditional medicine by Buddhist monks for centuries, which is actually where it gets its name.

The sweetness comes from compounds called mogrosides, not sugar. That’s why monk fruit has:

• zero calories
• positive impact on blood glucose (according to clinical trials)
• no insulin spikes
• no effect on tooth decay

And yes, it’s considered a natural, plant-based sweetener. It is not synthetically processed either like some other sweeteners, including allulose.

Nutritionally, monk fruit is hard to fault.

It’s one of the cleanest sweeteners you can use.

The Catch With Monk Fruit (And Why Labels Matter)

Here’s the part most people don’t realise about monk fruit.

The majority of monk fruit sweeteners on the market are not pure monk fruit.

They’re usually blended with:

• erythritol (a sugar alcohol)
• sometimes dextrose
• sometimes other bulking agents

This is mainly done because pure monk fruit extract is extremely concentrated (around 200–300 times sweeter than sugar) and very expensive. So companies dilute it to make it usable and affordable.

That means when you buy “monk fruit sweetener”, what you’re often getting is mostly erythritol with a little monk fruit added for sweetness.

And while erythritol is generally considered safe, it’s not completely natural. It is synthetically produced from natural sources.

Some people experience bloating, gas, or digestive discomfort from sugar alcohols. More recently, an NIH-funded study published in Nature Medicine found an association between higher blood levels of erythritol and increased risk of cardiovascular events, including heart attack and stroke. The researchers also observed increased blood clot formation in both human and animal models.

This doesn’t mean erythritol is “dangerous” in small amounts. But it does mean I personally prefer to be cautious, especially when using sweeteners regularly in things like ice cream, baking, and desserts.

That’s why, when I use monk fruit, I look for pure monk fruit extract without erythritol.

It’s more expensive, but it’s more concentrated, so a little goes a long way, making it worth the money for me. But it avoids the sugar alcohols entirely, and I find it sits better with both digestion and overall health.

For me, it’s about using the cleanest version of the ingredient possible – especially when I’m making treats for my family.

If you do choose monk fruit blended with erythritol, that’s a personal decision and absolutely common. Just be aware of what you’re actually buying, and how much you’re using.

Labels really matter here.

How Monk Fruit Tastes (And Why My Family Likes It)

Taste-wise, monk fruit is beautiful.

• no bitter aftertaste
• no chemical taste
• very clean sweetness
• doesn’t overpower flavours

This is why I love it in:

• coffee
• yoghurt
• ice creams 
• light desserts like my high-protein chocolate mousse
• and recipes where flavour matters

If I had to choose purely on taste and nutrition, monk fruit would honestly win.

But… (and this is a big but)

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Why I Don’t Use Monk Fruit for Everything

Cost. Pure monk fruit is not cheap.

When you’re testing recipes, making ice cream, baking, re-testing, freezing, re-freezing, feeding a family, and developing recipe content… it adds up fast.

So while I love monk fruit, I don’t always use it for high-volume cooking.

That’s where allulose came into my life.

What Is Allulose? (The Rare Sugar That Changed My Kitchen)

Allulose is what’s called a rare sugar.

It naturally occurs in small amounts in foods like:

• figs
• raisins
• wheat
• maple syrup

It’s a monosaccharide (like glucose and fructose), but the body doesn’t metabolise it the same way.

Which means:

• very low calorie (great for weight loss diets)
• minimal impact on blood sugar
• minimal impact on insulin

Why I Use Allulose So Much (Especially in Ice Cream)

Here’s the big reason:

Allulose behaves like real sugar.

It:

• dissolves properly
• caramelises
• thickens slightly
• freezes softer
• improves texture in frozen desserts

This is massive for:

• ice cream
• frozen yoghurt
• baking
• merengue-type recipes or recipes that rely on sugar to stiffen and lift, like one of my faves. Pavlova cake
• caramelizing
• sauces

It doesn’t just sweeten. It actually acts like sugar.

That’s rare in low-calorie sweeteners.

This is why allulose works well in:

• low-carb baking
• keto desserts
• and especially ice cream

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The Taste of Allulose (And Why My Family Approved Immediately)

Allulose tastes extremely close to table sugar.

No bitterness.
No weird aftertaste.
And no weird cooling sensation.

And this is important:

My family, noticed the difference immediately.

When I switched from stevia to allulose in frozen desserts, the reaction was:

“Oh wow, this tastes normal.”

That’s when I knew it was a keeper.

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Allulose vs Monk Fruit – The Real-Life Truth

This is the part I want to be very clear about:

I don’t think allulose is better than monk fruit.

I think allulose is more practical for volume cooking.

Monk fruit is:

• cleaner
• usually less processed
• nutritionally very healthy 

Allulose is:

• more economical
• better for texture
• easier to make many recipes on repeat
• still naturally derived but more processed than monk fruit

So in my kitchen:

• monk fruit = special, small-batch, drinks, yoghurt, lighter desserts
• allulose = baking, ice cream, testing, family-sized batches

It’s not either/or. It’s a strategic use.

What About Stevia?

Stevia comes from the leaves of the Stevia rebaudiana plant.

It’s:

• natural
• zero calorie
• 200–300 times sweeter than sugar (so be mindful of that when using it, especially concentrated powders or drops)
• widely used in food products

From a health perspective, stevia is generally considered safe.

From a taste perspective… this is where things get personal.

The Stevia Aftertaste (Let’s Be Honest)

Stevia has a bitter, slightly metallic aftertaste for many people. But it’s not very noticeable in baking.

In ice cream, especially, that aftertaste becomes very obvious. So it’s best to use it in baking like muffins, brownies and cakes.

This is actually why I slowly moved away from stevia in frozen desserts. It just didn’t hit the same. I still use it in baking, as it seems to be less noticeable when baked with many other ingredients. My high-protein banana bread or chocolate zucchini bread usually works absolutely fine with stevia powder or drops. I still like stevia, but it’s no longer my go-to.

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Forms Matter: Powder, Granules, Syrup, Drops

Now that I’ve covered allulose vs stevia vs monk fruit, let’s talk about the form types:

Monk fruit:

• powder
• granulated blends
• liquid drops

Allulose:

• powder
• granules
• Syrup is great for drizzling and caramelising. It has a bit of a cotton candy (aka fairy floss in Australia) smell in my daughter’s opinion, which is a good thing, right? 

Stevia:

• liquid drops
• powder (usually more concentrated, so use very small amounts, like 1/8 of a teaspoon per serving if that)
• granulated blends (less concentrated, sometimes blended with other sweeteners like erythritol)

I’ve used all of them.

I love drops for:

• coffee
• tea
• yoghurt

But I haven’t come across allulose drops yet, so I mostly use:

• allulose powder
• or syrup

And yes, allulose is less sweet than stevia, so you’ll use more of it. Think of it more like sugar, not a high-intensity sweetener.

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How These Sweeteners Affect Blood Sugar & Insulin

This is a big reason people look for sugar alternatives.

• Monk fruit – no impact on blood glucose
• Allulose – minimal impact, may even improve insulin sensitivity (some studies suggest)
• Stevia – minimal impact

For people with:

• insulin resistance
• diabetes
• PCOS
• metabolic issues

These can be excellent choices compared to regular sugar, brown sugar, or maple syrup.

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What About the Gut?

This matters.

Some sugar alcohols (like erythritol) can cause bloating in large quantities.

Monk fruit itself does not feed gut bacteria negatively. So if in pure form, it’s very safe for even the sensitive gut.
Allulose is mostly absorbed in the small intestine, so it’s gentle on your stomach.
Stevia has mixed research, but generally appears neutral.

(Source: NIH – Gut microbiome and sweeteners
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/)

This is another reason I avoid large amounts of erythritol.

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Which One Is Best for Weight Loss?

Honestly?

The one you can stick to.

All three:

• are low calorie
• don’t spike blood sugar
• reduce overall sugar intake

But if something tastes bad to you, you won’t use it.

For me:

• Monk fruit = easiest to enjoy, tastes similar to raw or brown sugar
• Allulose = easiest to cook with, smells like cotton candy, and tastes like regular white sugar
• Stevia = selective use, slightly bitter aftertaste in non-baked goods

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My Personal Take (As a Recipe Developer, Nutrition Coach & Mom)

This is how it plays out in my real life:

• I love monk fruit for its purity and clean taste.
• I use allulose for 80% of my cooking and testing because it behaves like sugar and is more economical.
• And I occasionally use Stevia when it makes sense, but I’m no longer emotionally attached to it 😅

I don’t believe in demonising ingredients.
It’s all about using the right tool for the job. I do use raw, unrefined sugar, honey, natural maple syrup or coconut sugar sometimes, especially if I am cooking for guests or kids. I also use it for many of my recipes on this site for those who are not interested in low-calorie, sugar-free sweeteners, but still want a healthier alternative to white refined sugar. 

What I don’t do is, I never buy or use white refined sugar to cook with. Because what for? If there are so many healthier alternatives. But I do eat desserts out, and at that point, I don’t stress about it. Sometimes it’s ok not to worry about nutrition and health, especially if you are out with family and friends. Sometimes, I just want to eat with them without putting my health coach hat on. 

However, I do understand that some people simply can’t eat sugar at all, for health reasons, so now, you’ve got options. 

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Where This Matters in My Recipes

If you’ve come from my healthy dessert recipes, banana breads, or ice cream posts, you’ll notice:

• I often use allulose in frozen desserts for texture, like my famous Ninja Crami Recipes
• Monk fruit in lighter recipes for clean sweetness
• And occasionally stevia in drinks or baking

Ice cream is where these differences really show.

Frozen desserts are not forgiving.
You either get it right… or everyone knows.

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Final Thoughts (From Someone Who Actually Uses These)

If you’re trying to decide between allulose vs monk fruit vs stevia, here’s my honest advice:

• If taste and purity matter most → monk fruit
• If texture and practicality matter most → allulose
• And if intensity and convenience matter most → stevia

There is no bad choice.
There is only one choice that fits your lifestyle. The main thing to know is that they are all naturally derived and are not classified as artificial sweeteners. 

And that’s exactly how I approach it in my own kitchen.

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If You Want to See These in Action…

You’ll see all three of these sweeteners used across my healthy dessert recipes, especially in my frozen desserts and ice cream experiments.

That’s where they really earn their place.

👉Check out my collection of healthy homemade ice creams made with the Ninja Creami ice cream maker. 

If you used any of these sweeteners in your cooking before and want to share your experience with the readers, please drop a comment below. Or feel free to ask any questions.