If you’re trying to cut sugar from your diet for whatever reason — blood sugar management, weight loss, a ketogenic diet — there is an ever-expanding array of sugar substitutes to choose from. Monk fruit sweetener stands out among the most popular options for one benefit in particular.
“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 substitute for sugar,” says Sofia Norton, RD.
But is monk fruit sweetener healthy? Here’s what you need to know.
Monk fruit is a South Asian fruit, also known as luo han guo, that is usually identified on labels as monk fruit extract or monk fruit juice. Its extract is used as non-nutritive sweetener, which means it contains little to no calories, carbs, or sugar, making it a suitable option for people with diabetes, followers of a keto diet, or those otherwise looking to cut down on their sugar intake.
3 Monk Fruit Health Benefits
1. Zero calories
For those looking to reduce their calorie intake, monk fruit sweetener contains no calories and can help cut down on any that might otherwise be consumed in the form of added sugar.
Added sugar is a pervasive, sneaky source of calories that has increasingly found its way into the American diet. This can potentially lead to health issues over time.
So if weight loss and overall better health are among your goals, sweetening foods with monk fruit extract instead of sugar may help you enjoy the foods that you crave without the added calories and sugar.
2. Keto-friendly
Because monk fruit sweetener contains zero carbs or sugars, it’s suitable for people following a ketogenic diet, which restricts carbs in order to put the body into ketosis (a metabolic state during which the body uses fat instead of carbs for fuel).
“Monk fruit contains zero carbs,” Norton says. “The fruit itself does contain fructose and glucose. But monk fruit as a sweetener is sold as an extract, which does not contain fructose or glucose.” That means keto eaters or those on a low-carb diet can still enjoy sweetened foods without consuming excess sugar.
3. Exponentially sweeter than sugar
At 100 to 250 times sweeter than granulated sugar, monk fruit sweetener can achieve the same sweetness at a fraction of the volume. It also has little to no effect on blood sugar levels, so it can be used to maintain healthy serum glucose.
Is Monk Fruit the Only Keto Sweetener?
Any carb-free sweetener is considered keto. Here are some other options:
- Stevia is a natural sweetener derived from the stevia rebaudiana plant that has nearly zero calories and just under one gram of carbs per one-gram serving.
- Sugar alcohols like erythritol and xylitol are fermented from sources including wheat, corn starch, and wood sugar. They are non-caloric, but may cause gastrointestinal distress for some people.
- Sucralose is a non-caloric artificial sweetener that’s made from sugar but has no calories after processing. It’s known commercially as Splenda.
Where to Buy Monk Fruit
Though it is growing in popularity, monk fruit is still seen as a bit of specialty item. You can find monk fruit at some health food stores, like Whole Foods, or online. Here are some options:
- Julian Bakery Pure Monk, on Amazon.
- Lakanto Monkfruit Sweetener, on Amazon.
- Monk Drops – 100% Monkfruit Liquid Sweetener, on Amazon.
- Monkfruit In The Raw Packets, at In The Raw.
