What is Monk Fruit Sweetener?

10 Monk Fruit FAQs Worth Knowing the Answers To

Monk fruit sweetener is a natural, zero-calorie sweetener derived from the monk fruit, also known as Luo Han Guo. 

Native to Southeast Asia, this small green melon has been used for centuries in traditional Chinese medicine for soothing throats, relieving coughs, and nurturing the lungs. 

Today, monk fruit extract has become a mainstream sugar substitute for various products ranging from beverages to protein powders. It offers a sweet taste with little to no health concerns on its own.

Monk fruit extract is often considered a perfect zero-calorie sweetener. But does it cover all of your nutritional bases? Here I answer 10 of the most frequently asked questions about monk fruit sweeteners and your health.

What are the Benefits of Monk Fruit?

As consumers seek healthier alternatives to their food and drink choices, monk fruit sweetener stands out for its unique advantages. 

• Zero calories: Monk fruit sweetener offers the sweetness of sugar without the calories. This makes it an excellent choice for those managing their weight or calorie intake.
• No elevated blood sugar: Unlike sugar and other artificial sweeteners, monk fruit extract does not spike blood glucose levels. It’s a safe natural sweetener for diabetics and those watching their glycemic index.^[1]
• Antioxidant properties: The mogrosides in monk fruit act as antioxidants. These compounds help combat oxidative stress and reduce inflammation, supporting overall health.^[2]
• Safe for various diets: Being natural and plant-based, this sweetener fits into many dietary plans including vegan, keto, and paleo diets due to its no-calorie characteristic.
• No unpleasant aftertaste: Some find alternative sweeteners (e.g. stevia) to have an unpleasant aftertaste. However, many users report that monk fruit offers a more palatable and naturally sweet taste.
• Dental health friendly: Reports show that monk fruit sweetener may reduce harmful oral bacteria and prevent biofilm from forming on teeth.  The mogrosides safeguard against gum disease and tooth decay, making monk fruit safe on sensitive teeth.

Monk fruit sweetener isn’t just about cutting calories; it mitigates the effects of other sweeteners, providing a neutral, no-worries option for anyone.

Keep in mind that these benefits reflect monk fruit extract only. Many products also contain erythritol or other sweeteners, which is an entirely different beast (more on this below).

But is Monk Fruit Healthy?

When considering the healthfulness of monk fruit sweetener, the absence of calories and carbohydrates positions monk fruit as a potentially healthier choice, especially for those with specific dietary needs or health objectives.

When choosing monk fruit products, checking labels for added ingredients is essential to avoid counteracting the sweetener’s inherent healthful properties.

While its sweetness profile is promising, moderation remains key. As with any food product, balance and mindful consumption should guide one’s diet choices. 

One notable concern surrounding monk fruit sweetener is its combination with other less healthy ingredients. Many brands combine monk fruit extract with sugar alcohols like erythritol, which has recently been linked to cardiovascular problems.

Consumers need to educate themselves on what to look for, and that involves looking beyond labels.

Does Monk Fruit Contain Erythritol?

Monk fruit itself does not naturally contain erythritol. However, it’s a common practice for manufacturers to add this sugar alcohol to monk fruit sweeteners. 

This combination can compromise the purity of the product, potentially impacting its glycemic-friendly profile, negating the diabetic and ketogenic benefits, and introducing new problems to the mix.

The most alarming is a recent study highlighting concerns about erythritol and its potential association with cardiovascular events and increased risk of heart attack and stroke.^[3]

These added ingredients are not always required on nutrition labels due to their classification as non-nutritive substances. This lack of transparency makes it challenging for consumers who are trying to make informed health decisions or avoid certain additives altogether.

Are There Side Effects of Monk Fruit Sweetener?

Monk fruit sweeteners are generally recognized as safe for the general population and do not have a significant history of adverse effects. However, like with any food product, there is potential for individual sensitivities or reactions.

For some people, consuming monk fruit extract may lead to mild digestive discomfort if used in large quantities. This is more common when the sweetener includes sugar alcohols or other bulking agents that can cause gastrointestinal symptoms such as bloating or gas.

While allergic reactions to monk fruit are rare, they could occur in individuals with multiple food allergies or specific sensitivities. It’s always prudent to introduce new ingredients into one’s diet gradually and monitor how your body responds.

It should also be noted that because it’s relatively new on the market compared to other sweeteners, long-term studies observing side effects are limited. Thus far though, monk fruit extract appears to be a well-tolerated alternative sweetener when consumed responsibly within a balanced diet.

Does Monk Fruit Raise Blood Sugar?

Monk fruit sweetener is a boon for those monitoring their blood sugar levels, including diabetics. Due to its no-calorie nature and lack of carbohydrates, it doesn’t cause the glucose spikes associated with traditional sugars.

Absent from sucrose and fructose, monk fruit bypasses the usual metabolic pathways that could lead to elevated insulin levels. This makes it a diabetic-safe sweetener that’s common in many products, from protein powders to soda drinks.

Using monk fruit extract as an alternative sweetener can be particularly helpful for maintaining stable glycemic control while enjoying a naturally sweet flavor.

Is Monk Fruit Low-FODMAP?

Monk fruit sweetener aligns well with a low-FODMAP diet, which is designed to minimize foods that can cause digestive distress.

• FODMAP-friendly: Monk fruit doesn’t contain high-FODMAP substances like fructose or lactose, making it suitable for those sensitive to these fermentable carbohydrates.
• Digestive ease: Since monk fruit sweeteners lack these problematic sugars, they’re less likely to contribute to symptoms such as bloating, gas, and stomach pain associated with high-FODMAP ingredients.

For individuals following a strict low-FODMAP regimen due to conditions like IBS, incorporating monk fruit into their diet can be an excellent way to enjoy sweetness without discomfort. 

However, vigilance is key when selecting products—ensuring there are no additional high-FODMAP sweeteners or additives included.

Does Monk Fruit Break a Fast?

The impact of monk fruit sweetener on fasting depends largely on the type of fast being observed.

• Caloric intake: Since monk fruit contains no calories, it should not break a fast focused solely on caloric restriction.
• Insulin response: Being non-glycemic, it does not trigger an insulin response, which is crucial for those practicing fasting to regulate blood sugar or insulin levels.

For individuals engaged in intermittent fasting or other forms that permit zero-calorie beverages and additives, monk fruit can be a viable option to sweeten drinks without breaking the fast. 

It’s important to use pure monk fruit extract without additional fillers or sweeteners that could potentially disrupt the fasting state.

Can Monk Fruit Cause Diarrhea?

A common question many people have is whether monk fruit can cause diarrhea. This concern arises because various sugar substitutes are linked to digestive issues.

Although monk fruit itself is not typically associated with causing diarrhea, the answer isn’t entirely straightforward. The reason lies in how our bodies react to different substances within these sweeteners. Monk fruit extracts often contain other ingredients or compounds used to stabilize and preserve the sweetness level.

For instance, some products combine monk fruit with sugar alcohols like erythritol which may lead to digestive upset when consumed in large amounts. Sugar alcohols can draw water into your intestines or get fermented by gut bacteria – both of which might trigger diarrhea.

Make sure you read labels carefully and perhaps even test out small amounts before going all-in on your morning coffee, protein shake, or tea.

What Does Monk Fruit Taste Like?

Monk fruit sweetener offers a unique flavor profile that has piqued the curiosity of many health-conscious individuals. The taste is distinct and can be quite surprising to first-timers expecting something akin to sugar.

So what does it actually taste like? Imagine a sweetness that’s clean and intense – some report it is up to 200 times sweeter than traditional sugar. But unlike other natural sweeteners, monk fruit doesn’t leave behind any bitter or metallic aftertaste which often accompanies stevia or artificial alternatives.

The underlying flavor notes are fruity and slightly floral, giving a hint of its exotic origins without overpowering your palate. This makes monk fruit an excellent choice for those looking to add sweetness without altering the original flavors of their beverages or dishes too much.

It’s this pure sweetness with subtle complexity that has won over many who have tried it. And because you need only tiny amounts due to its potency, there’s less risk of experiencing any unwanted lingering tastes.

Is Monk Fruit Better Than Stevia?

When comparing monk fruit to stevia, two of the most popular zero-calorie natural sweeteners on the market, it’s not just about which one is “better” – it’s also about understanding their differences in nutrition and taste.

Nutritionally speaking, both are considered safe and calorie-free. They’re derived from plants and have been used for centuries — monk fruit from Southeast Asia and stevia from South America. Both won’t spike your blood sugar levels, making them suitable options for diabetics or those watching their caloric intake.

Taste-wise, however, there’s a divide between team monk fruit and team stevia. While both are significantly sweeter than sugar, some people find that stevia has a slight licorice-like aftertaste which can be off-putting. Monk fruit tends to have a cleaner sweetness without such an aftertaste.

Another consideration is how they blend into what you’re eating or drinking. Because of its neutral profile, monk fruit might edge out as being more versatile across various recipes since it doesn’t contribute any additional flavors beyond sweetness.

Ultimately though, whether monk fruit is better than stevia comes down to personal preference regarding taste sensitivity and dietary needs or restrictions. It may take experimenting with each sweetener in different contexts to determine which aligns best with your palate preferences while meeting your health goals.

Takeaway

Monk fruit sweetener stands out as a natural, zero-calorie option that’s both versatile and friendly to those with dietary restrictions. With its potent sweetness free of bitter aftertastes and suitability for diabetics, it has earned its place in the pantries of health-conscious individuals worldwide. 

Just be sure to read labels carefully and do your research to ensure any products you consume with monk fruit extract don’t also contain hidden sugar alcohols that may be counteracting the health benefits.

Ultimately, whether you choose monk fruit over other alternatives like stevia boils down to personal taste preferences and how your body reacts to each. It’s worth giving monk fruit a try if you’re looking for something new that promises purity in sweetness while keeping your nutritional goals on track.

My Favorite Protein Powders with Monk Fruit

• PB2 Performance Peanut Protein Powder
• MRM Veggie Elite Protein Powder
• OWYN Plant Protein Powder

About the Author

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. You can also visit his website at TylerTafelsky.com.

Scientific References

1. Yeung AWK. Bibliometric analysis on the literature of monk fruit extract and mogrosides as sweeteners. Front Nutr. 2023 Aug 29;10:1253255. doi: 10.3389/fnut.2023.1253255. PMID: 37706210; PMCID: PMC10495570.
2. Xue W, Mao J, Chen Q, Ling W, Sun Y. Mogroside IIIE Alleviates High Glucose-Induced Inflammation, Oxidative Stress and Apoptosis of Podocytes by the Activation of AMPK/SIRT1 Signaling Pathway. Diabetes Metab Syndr Obes. 2020 Oct 20;13:3821-3830. doi: 10.2147/DMSO.S276184. PMID: 33116729; PMCID: PMC7585782.
3. Witkowski, M., Nemet, I., Alamri, H. et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med 29, 710–718 (2023). https://doi.org/10.1038/s41591-023-02223-9