If you’re looking to reduce your sugar intake for various reasons such as managing blood sugar levels, weight loss, or following a ketogenic diet, there are numerous sugar substitutes available. Among these options, monk fruit sweetener stands out for its unique benefits.
“Monk fruit sweetener is calorie-free, allowing you to lower your daily calorie intake by using it as a sugar substitute,” explains Sofia Norton, RD.
But is monk fruit sweetener actually healthy? Let's delve into the details.
Understanding Monk Fruit
Monk fruit, also known as luo han guo, is a fruit native to South Asia. It is commonly labeled as monk fruit extract or monk fruit juice. The extract is used as a non-nutritive sweetener, meaning it contains minimal to no calories, carbohydrates, or sugar, making it a suitable option for individuals with diabetes, those on a keto diet, or anyone looking to cut back on sugar consumption.
3 Health Benefits of Monk Fruit
1. Zero Calories
Monk fruit sweetener is calorie-free, making it a great option for reducing overall calorie consumption, especially when compared to added sugars.
Added sugars can contribute extra calories to the diet and potentially lead to health issues over time. By using monk fruit extract instead of sugar, you can enjoy your favorite foods without the additional calories and sugar.
2. Keto-Friendly
With zero carbs or sugars, monk fruit sweetener is ideal for individuals following a ketogenic diet. Keto diets aim to induce ketosis, a metabolic state where the body utilizes fat for energy instead of carbohydrates.
“Monk fruit sweetener contains zero carbs,” Norton says. “While the fruit itself contains fructose and glucose, the extract used as a sweetener is free of these sugars.” This allows keto followers and those on low-carb diets to enjoy sweetened foods without the unwanted sugar intake.
3. Extremely Sweet
Monk fruit sweetener is significantly sweeter than granulated sugar, ranging from 100 to 250 times sweeter. This means you can achieve the same level of sweetness with much less volume. Additionally, it has minimal impact on blood sugar levels, making it a good option for maintaining healthy blood glucose levels.
Monk Fruit vs. Other Keto Sweeteners
While monk fruit is a popular choice, there are other keto-friendly sweeteners available:
- Stevia: A natural sweetener derived from the stevia rebaudiana plant with minimal calories and carbs.
- Sugar alcohols: Options like erythritol and xylitol are non-caloric but may cause digestive issues for some individuals.
- Sucralose: An artificial sweetener with no calories, commonly known as Splenda.
Where to Purchase Monk Fruit
While monk fruit is becoming more popular, it may still be considered a specialty item. You can find monk fruit at select health food stores like Whole Foods or online. Here are a few options:
- Julian Bakery Pure Monk (available on Amazon)
- Lakanto Monkfruit Sweetener (available on Amazon)
- Monk Drops – 100% Monkfruit Liquid Sweetener (available on Amazon)
- Monkfruit In The Raw Packets (available at In The Raw)
