Is Monk Fruit Sweetener Good or Bad? 3 Steps, 7 Benefits, How to Use

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With no reported side effects, monk fruit sugar has received “Generally Recognized as Safe” approval from the FDA.

Sugar is addictive and a source of empty calories (calories without nutritional benefit).

Apart from foods that naturally contain sugar (including fruits), it is present in many foods that we do not associate with sugar. 

Eating an excessive amount of sugar can lead to a host of health problems including obesity, diabetes, and heart diseases.

Monk fruit sweetener is a safe, naturally derived, low-calorie, and healthy sugar alternative with antioxidant and anti-inflammatory properties.

What is monk fruit sweetener?

Monk fruit extract is a recent addition to the sugar-alternative market in the United States. 

Monk fruit is a small, melon-like fruit, which gets its name from the Buddhist monks who originally grew it centuries ago.

Monk fruit, also known as Swingle fruit or luo han guo (scientific name: Siraitia grosvenorii), belongs to the same food family as gourds such as pumpkin and melon.

How is monk fruit sweetener made?

Monk fruit sweetener is made from monk fruit that is native to southern China.

The compound that gives monk fruit extract its sweetness is called mogroside, which is the sweetest part of the fruit. 

Monk fruit sweetener is made in three basic steps:

1. The seeds and skin of the fruit are removed before crushing them.
2. The juice is then mixed with hot water and filtered to make a fruit infusion.
3. The filtered extract is either used as a liquid sweetener or dried to make a powdered form.

7 benefits of monk fruit sweetener

Seven benefits of monk fruit sweetener include:

1. Aids in weight loss:
   • Monk fruit contains mogroside, a compound that is not absorbed in the upper gastrointestinal tract. Thus, it does not provide calories, which aids in modest weight loss.
   • Studies report that monk fruit sweeteners are no-calorie sweeteners that can be used to lower one’s intake of added sugars, while still providing satisfaction to enjoying the taste of something sweet.
2. Helps regulate blood sugar levels:
   • People with diabetes often have blood sugar spikes after eating sugar. Using a sugar substitute can help prevent those spikes and improve overall glycemic control.
   • In addition, animal studies have reported that monk fruit extract may stimulate insulin secretion, promoting blood sugar maintenance.
3. Has anti-inflammatory and antioxidant properties:
   • Monk fruit extract has anti-inflammatory and antioxidant effects that inhibit certain harmful molecules and help prevent DNA damage.
4. Helps fight cancer:
   • Mogrosides have antioxidant effects that fight harmful free radicals, which can lead to health problems including cancer and heart diseases.
5. Does not cause cavities:
   • Most dentists concur that monk fruit does not disrupt or worsen oral health.
6. Small amount needed:
   • Because monk fruit sweetener is about 150 to 200 times sweeter than sugar, a pinch is enough to get the desired taste.
7. Has little or no aftertaste:
   • Although taste is subjective to each person, monk fruit sugar has reportedly little to no aftertaste.

Is monk fruit sweetener safe?

With no reported side effects, monk fruit sugar has received “Generally Recognized as Safe” approval from the U.S. Food and Drug Administration.

Because monk fruit sugar does not change blood sugar levels, it is considered a safe option for people with diabetes. 

Additionally, it is recommended as a sugar substitute in keto diets.

Although no published research has examined the possible effects of monk fruit sweeteners on pregnant and lactating women, several studies on animals have reported no adverse reproductive or developmental effects on a mother or the offspring.

Although monk fruit is a good option for lowering sugar intake, instead of relying only on zero-calorie sweeteners, focus on a healthy diet including fruits, vegetables, and whole grains.

How to use monk fruit sweetener

Monk fruit sweeteners are available in powder or liquid forms, which are almost 150 to 200 times sweeter than sugar.

Consider these uses if you are looking to swap out sugar for a more natural alternative:

• Sprinkle it on fruits for extra sweetness
• Add it to coffee or tea instead of sugar
• Add it to sweeten dairy products such as yogurt
• Incorporate it into salad dressings
• Whip it into frosting or a mousse
• Can be used in baked goods
• Use it instead of sugar in an of your favorite recipes

If you have a sweet tooth, monk fruit sweetener can help you enjoy sweet foods and drinks without sugar. However, remember that it is not a miracle health booster, so use it in moderation.