Monk Fruit Sweetener: Is It Good for You?

Some people looking to cut back on table sugar without sacrificing taste are jumping on the zero-calorie sweetener bandwagon with monk fruit extract.

This small but mighty South Asian fruit is quickly becoming a go-to sweetener for everything from coffee to baked goods, but is monk fruit sweetener actually good for you? It’s naturally sweet and calorie-free, but there’s a lot to unpack here.

Keep scrolling for details about monk fruit nutrition, how it’s used, what it tastes like, and how it compares to sugar and other sweeteners.

Also known as luo han guo or Siraitia grosvenorii, monk fruit is a small greenish fruit grown in Southeast Asia. Though it’s been used for centuries in Chinese medicine, it’s now gaining popularity as a calorie-free alternative to sugar.

And although the U. S. Food and Drug Administration (FDA) deemed monk fruit sweetener generally recognized as safe (GRAS) in 2010, there aren’t enough studies to fully understand its overall effects on the human body.

How Is Monk Fruit Sweetener Made?

To make monk fruit sweetener, the skin and seeds of the fruit are removed. Then the remaining fruit is crushed to create a juice that’s dried into a powder.

How Sweet Is Monk Fruit Compared to Sugar?

Pure monk fruit sweetener is intensely sweet — up to 250 times sweeter than regular sugar. That’s why additives like inulin or erythritol are often mixed in to lessen the intensity.

To avoid these additives, look for pure monk fruit sweetener. Unlike real sugar, monk fruit sweetener doesn’t get its sweetness from fructose or sucrose. The sweet taste comes from its naturally occurring antioxidants called mogrosides, which are known to have anti-inflammatory properties.

Many weight loss influencers and internet bloggers tout monk fruit sweetener as a weight loss aid because it clocks in at zero calories per serving. However, there are no recent studies on monk fruit to support this claim.

Also, there’s been conflicting research and recommendations about using sugar substitutes in general.

One 2014 study suggested that replacing sugar with low-calorie sweeteners may aid in weight management. But the World Health Organization (WHO) advises against using non-sugar sweeteners for weight loss, citing concerns about possible long-term effects, like an increased risk of diabetes or cardiovascular disease.

What does sugar do to your body? Our blog has insight.

There are several purported health benefits of monk fruit sweetener. Here’s why some people choose it over regular sugar and other sweeteners:

• Mongrosides, the antioxidants naturally found in monk fruit, are known to have anti-inflammatory properties.

• Mongrosides like monk fruit are sweeter than sugar, but they have a low glycemic index. This natural sweetener has zero calories and isn’t sugar or a carb, so it won’t raise blood sugar levels, making it a safe choice for people with diabetes.

• Animal testing and test-tube research suggest that monk fruit extract can inhibit cancer cell growth, although more research is needed.

• Monk fruit extract is considered a natural, plant-based sweetener — similar to stevia. Meanwhile, aspartame (Equal^®, Equal^®), sucralose (Splenda^®), sucralose, and saccharin (Sweet’n Low^®) are artificial sweeteners.

If you choose to add monk fruit sweetener to your diet, keep the following in mind:

• Some monk fruit products may contain added sweeteners like erythritol or dextrose, so be sure to read the ingredients carefully.

• Even though it’s calorie-free and not technically an added sugar, you may still want to limit consumption of monk fruit extract to avoid side effects.

• Some sugar substitutes and sugar replacements can cause gas, bloating, upset stomach, or diarrhea.

• Some people say monk fruit sweetener has an unpleasant aftertaste, so go easy on how much you use.

Monk fruit sweetener can be used:

• In beverages like coffee and tea

• Sprinkled onto fresh fruit

• In baked goods

• Mixed into yogurt and other dairy products

• Blended into smoothies

Note: Pure monk fruit sweetener is a lot sweeter than regular sugar, so be careful when adding it to recipes.

Unless you purchase a product formulated as a 1:1 substitution for sugar, you could accidentally ruin a recipe! Err on the side of caution and use a smaller amount, then adjust to taste.

Here’s what to keep in mind about using monk fruit extract as a sweetener:

• Monk fruit is a natural, no-calorie, sugar-free sweetener derived from the monk fruit, which is grown in Southeast Asia.

• While more research is needed, monk fruit sweetener can be a healthy, calorie-free alternative to regular sugar, especially if you’re looking to add sweetness without affecting blood glucose levels.

• Some folks use monk fruit as a sugar substitute to sweeten coffee drinks, smoothies, baked goods, and various recipes that would typically call for sugar.

• It’s much sweeter than regular sugar and can have an aftertaste, though, so start with just a little bit and adjust as needed.

• As always, ask a registered dietitian or a healthcare provider when considering a change in your diet.

If you need guidance for what to eat when trying to lose weight, check out our ultimate grocery list for weight loss.