Monk fruit sweetener is a calorie-free sugar alternative. It’s made from monk fruit,also called lo han guo, whichis native to southern China. People have used this fruit for centuries in traditional medicine for constipation, sore throat, and coughing.
Monk fruit is about the size of a lime and looks similar to a kiwi. This fruit is naturally very sweet. Sweeteners made from monk fruit are usually 100-250 times sweeter than sugar, so only a small amount is needed when used as a sugar alternative.
How Is Monk Fruit Sugar Made?
Monk fruit sugar is made in a few general steps:
- The fruit’s skin and seeds are removed.
- Then, the monk fruit is crushed.
- The juices and crushed fruit are mixed with hot water.
- This mixture is filtered.
Once the mixture is filtered, it becomes monk fruit extract. But some manufacturers take this a step further to turn this into monk fruit sugar. To do so, they may use hot-air drying, in which the fruit is dried for six to eight days at 113-158 F. Some manufacturers use low-temperature techniques instead for better taste and quality. These techniques include:
- Microwave drying
- Microwave-vacuum or microwave-vacuum infrared drying
- Freeze-drying and freeze-vacuum drying
- Freezing followed by microwave-vacuum drying
What Are the Benefits of Monk Fruit Sugar?
There are many benefits to monk fruit sugar besides the fact that it’s calorie-free. Most sugar alternatives come with an aftertaste. For example, stevia may have a metallic or slightly bitter taste. But monk fruit sugar has little to no aftertaste. At most, the flavor is described as a caramelized, fruity taste, but it’s not very noticeable.
Other benefits of using monk fruit sugar include:
It doesn’t affect blood sugar. Your body doesn’t recognize the compounds in monk fruit (called mogrosides) as carbs or sugars, so monk fruit sugar doesn’t affect your blood sugar levels. It may even improve how your body manages sugar levels (glycemic control).
It may have anti-inflammatory properties. Those mogrosides may also have anti-inflammatory effects.
It doesn’t cause cavities. As there’s no actual sugar inside monk fruit sugar, you don’t need to worry about it causing cavities.
You only need a little. Because it’s so much sweeter than sugar, you only need a pinch to get the same sweetness. This also makes it last longer than sugar.
Monk fruit sugar and weight loss
For people trying to lose weight, monk fruit sugar is a good alternative to regular sugar, as it doesn’t affect blood sugar and is calorie-free. So, you can use this sugar alternative to satisfy your sugar cravings without affecting how many calories you get per day. Because it won’t spike your blood sugar, that can also help prevent extreme changes in your blood sugar levels, which can affect your energy levels.
Even though some studies suggest monk fruit sweeteners can boost your appetite, many randomized controlled trials support monk fruit for weight loss. But we need more research to know the specifics of how it can help (or not) with weight loss.
Is Monk Fruit Sweetener Safe?
The European Food Safety Authority (EFSA) reported that it doesn’t have enough data to say whether using monk fruit extracts in foods is safe. But other countries, such as Japan, Australia, Canada, China, and the U.S., approve of using monk fruit sweeteners. In the U.S., the FDA has approved monk fruit sugar, classifying it as “generally recognized as safe (GRAS).”
In some small studies, participants ate up to 200 milligrams of monk fruit extract per kilogram of body weight per day with no side effects. In animal studies, animals were fed very large amounts of monk fruit extract — between 2,500 and 7,000 milligrams — with no unwanted effects. People in Asia have also used monk fruit safely for centuries, and no side effects were reported.
And because monk fruit sugar doesn’t change your blood sugar levels, that makes it a safe option for people with diabetes. It’s also often used as a sugar substitute in keto diets.
Potential risks and other considerations for monk fruit sugar
Because monk fruit sugar has been approved for general use in the U.S., people who are pregnant as well as children can enjoy it. But there’s a lack of research in these specific areas. If you have a medical condition, make sure to talk to your doctor before using this sugar substitute or any others.
How to Use Monk Fruit Sugar
Monk fruit sugar can replace regular sugar in lots of different ways, from desserts to soft drinks and even condiments. Swapping sugar for monk fruit sweetener can help you lower how much sugar and carbs you get.
Because it’s 100-250 times sweeter than sugar, you only need a little bit. It’s extremely sweet and often mixed with other sweeteners. Always read the product label and see what works for you.
Try using monk fruit sugar in the following ways:
- Sprinkle it on fruits for extra sweetness.
- Use it in coffee or tea instead of sugar.
- Add it to sweeten dairy products such as yogurt.
- Use it instead of sugar in your favorite recipes (but keep in mind your results may turn out slightly different since sugar can change the texture and volume of the food, depending on the recipe).
This sweetener also stays stable at high temperatures, making it perfect for baking.
Takeaways
Monk fruit sweetener is made from monk fruit, or lo han guo. It is an FDA-approved sugar alternative that’s calorie-free and won’t spike your blood sugar. It’s about 100-250 times sweeter than regular sugar, so you only need a little bit when using it as an alternative to regular sugar. You can use it in your coffee or in baked goods, among other things. There aren’t any reported side effects, either.
FAQs About Monk Fruit Sugar
Here are some commonly asked questions about monk fruit sugar.
Who shouldn’t eat monk fruit?
Monk fruit is generally recognized as safe by the FDA, and people who use it have not reported any harmful effects. But you should always talk to your doctor if you have concerns.
Why is monk fruit so expensive?
Monk fruit is costlier than some other sweeteners, such as stevia, because it can be more difficult to grow and manufacture.
How does monk fruit affect the liver?
Some animal studies suggest monk fruit may help protect your liver. Other studies suggest it may have no effect at all. But we need more research to know for sure.
