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Sep 08, 2023

​Monk Fruit Sweetener: Is It Any Better Than Sugar?

Here's how monk fruit sweetener stacks up against sugar On the quest for a

Here's how monk fruit sweetener stacks up against sugar

On the quest for a healthy sugar substitute? You may (or may not) have heard of monk fruit, a funny-sounding sweetener that's popular among low-carb eaters and keto aficionados.

Monk fruit, also known as luo han guo, is a small melon native to parts of China and Thailand. It has been used as a sweetener and herbal remedy in traditional Eastern medicine for centuries, and has recently become more widely available in the United States in dried and powdered forms.

Monk fruit extract is appealing for three major reasons: It's unbelievably sweet, won't raise your blood sugar levels, and has little to no calories in its pure powdered form. Plus, there are no known nasty side effects, and the Food and Drug Administration categorizes monk fruit extract as "generally recognized as safe" (GRAS), even if you have diabetes.

"It's 150 to 200 times sweeter than sugar, so you can use very little," explains Keri Glassman M.S., R.D.N., founder of Nutritious Life. "It also contains antioxidants and is said to support the immune system, digestive tract, glands, and respiratory system." One study even suggests monk fruit sweetener might have anti-inflammatory properties.

Consuming too much added sugar can ruin your teeth, cause kidney stones, increase your risk of heart disease, harm your liver, and make you gain weight. Monk fruit sweetener has not been proven to do any of these things.

Monk fruit's sweetness comes from chemicals called mogrosides, which the body processes differently from common sugars like sucrose and fructose.

"Like Stevia, monk fruit is a calorie-free sweetener with a glycemic index (GI) of zero," says Glassman. That means it won't cause a rapid spike in your blood sugar compared to high GI foods, like white bread and soda. (A tablespoon of regular sugar has a GI score of 68.)

Plus, monk fruit contains no carbs, while a tablespoon of sugar will serve you nearly 13 grams. That's why people following low-carb eating plans like the ketogenic diet tend to opt for something like monk fruit.

Related: Everything You Should Know About the Ketogenic Diet

While monk fruit extract may be a healthier choice compared to sugar and many other artificial sweeteners, that doesn't necessarily mean you should add it to all of your meals, says Cara Harbstreet, M.S. R.D. L.D., of Street Smart Nutrition. Like anything, moderation is key.

"Monk fruit sweeteners are calorie-free, but that doesn't mean they can be used with abandon," says Harbstreet. "From a safety standpoint, there would be no negative physical effects. However, health encompasses our emotional and mental health as well, and low-calorie or calorie-free sweeteners are often associated with dieting behaviors that can damage one's relationship with food."

Translation: Adding any kind of sweetener to your food might make you crave sugary things, which can cause a vicious cycle, especially if your goal is weight loss.

7 Foods Doctors Prescribe:

Another thing to note is that many pre-packaged sweeteners containing monk fruit extract may have sneaky added ingredients like sugar alcohols, stabilizers, or fillers. Always check the label before purchasing, so you know exactly what you’re eating. Ideally, your package shouldn't contain much more than monk fruit extract.

Glassman also considers monk fruit extract a decent sugar swap, but she too urges your to think about your cravings before turning to sweeteners. "I still recommend using no added sugar or sweetener the majority of the time, but where sweetness may be needed, this is a ‘lesser evil’ choice than many other non-nutritive sweeteners," she says.

Nina is a health and culture reporter who has written for SELF, Glamour, Cosmopolitan, the New York Times, and more. She loves vegetable gardening, crossword puzzles, and her beloved mystery mutt.

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