If you are looking cut sugar from your diet for any reason—blood sugar management, weight loss, a ketogenic diet—there is an ever-expanding variety of sugar substitutes to choose Monk fruit sweetener stands out among the most popular options for a particular benefit.
“Monk fruit sweetener has zero calories, which means you can reduce the number of calories you eat in a day by using it as a sugar substitute,” he says. Sophia NortonRD.
But is monk fruit sweetener healthy? Here’s what you need to know.
What is Monk Fruit?
Monk fruit is a South Asian fruit, also known as luo han guowhich is usually identified on labels as monk fruit extract or monk fruit juice. Its extract is used as non-nutritive sweetenerwhich means that it contains little or no calories, carbs, or sugar, making it a suitable option for people with diabetes, followers of a keto dietor those who are otherwise trying to reduce their sugar intake.
3 Health Benefits of Monk Fruit
1. Zero calories
For those who are looking reduce their calorie intakemonk fruit sweetener contains no calories and can help reduce any that might otherwise be consumed in the form of added sugar.
Added sugar is a pervasive, sneaker source of calories that has increasingly found its way into the American diet. This can potentially lead to health problems over time.
So if weight loss and better overall health are among your goals, sweetened foods with monk fruit extract instead of sugar can help you enjoy the foods you crave without added calories and sugar.
2. Keto-friendly
Because the monk fruit sweetener contains zero carbohydrates or sugars, it is suitable for people who follow the ketogenic dietwhich restricts carbs in order to put the body in ketosis (a metabolic state during which the body uses fat instead of carbs for fuel).
“Monk fruit contains zero carbs,” says Norton. “The fruit itself contains fructose and glucose. But monk fruit as a sweetener is sold as an extract, which contains neither fructose nor glucose. This means keto eaters or those on a low carb diet can still enjoy sugary foods without consuming excess sugar.
3. Exponentially sweeter than sugar
To 100 to 250 times sweeter than granulated sugar, monk fruit sugar can achieve the same sweetness at a fraction of the volume. It also has little or no effect on blood sugar levels, so it can be used to maintain healthy serum glucose.
Is Monk Fruit the Only Keto Sweetener?
Any sweetener without carbohydrates is considered keto. Here are some other options:
- Stevia is a natural sweetener derived from the stevia rebaudiana plant that has almost zero calories and just under a gram of carbs per portion of one gram.
- Sugar alcohols as well as erythritol and xylitol are fermented from sources including corn, corn starch, and wood sugar. They are not high in calories, but can cause gastrointestinal distress for some people.
- Sucralose is a non-caloric artificial sweetener that is made from sugar but has no calories after processing. It is known commercially as Splenda.
Where to buy monk fruit
Although it is growing in popularity, the monk fruit is still seen as a bit of a specialty. You can find monk fruit at some health food stores, such as Whole Foods, or online. Here are some options:
- Julian Bakery Pure Monk, Mr Amazon.
- Lakanto Monkfruit Sweetener, on Amazon.
- Monk Drops – 100% Monkfruit Liquid Sweetener, on Amazon.
- Monkfruit in raw packets, at In The Raw.
