If you’re on the hunt for a sugar substitute that’s sweet, natural and friendly to your health goals, you’ve probably heard of monk fruit sweetener. It’s a popular plant-based sugar substitute that’s showing up in everything from drinks to baked goods.
But is monk fruit better for you? And is it safe for everyone in your family?
Bailey Shupe, a registered dietitian with Banner - University Medicine, cracks open the facts about monk fruit and its possible benefits.
What is monk fruit?
Monk fruit, also known as Siraitia grosvenorii or Luo Han Guo, is a small, green melon native to southern China. For centuries, it’s been used in traditional Chinese medicine to soothe sore throats and aid digestion. Today, monk fruit is better known as a super-sweet alternative to sugar.
“Monk fruit gets its intense sweetness from unique antioxidants called mogrosides, which are much sweeter than regular sugar,” Shupe said. “It is zero calories and 100 to 250 times sweeter than table sugar, so you only need a very small amount at a time.”
Monk fruit sweetener is made by crushing whole monk fruits, removing the skin and seeds and extracting their juice. It can be made into powdered, granulated or liquid sweeteners.
Why do people love it?
Besides having zero sugar, here’s why monk fruit has so many fans:
- Zero calories and carbs: Table sugar, corn syrup and honey can make up a big part of most people’s daily calorie intake. These added sugars can cause you to take in more calories than you burn and gain weight. Monk fruit’s carb-free and calorie-free combo is perfect for keto, low-carb and calorie-cutting diets.
- No blood sugar spikes: “Monk fruit does not affect blood sugar and insulin levels in the same way as table sugar,” Shupe said. “It’s naturally sweet but without the calories and blood sugar spike.”
- Natural and plant-based: It’s made from a real fruit, not chemicals or artificial ingredients.
- Versatile: Monk fruit sweetener is heat-stable, so it is ideal for baking and cooking as it retains its sweetness. Many people also use it in coffee, tea and smoothies.
“Though research is ongoing, some studies have found that monk fruit sweetener may help with inflammation, heart health, gut health and cancer prevention,” Shupe added.
Are there any risks?
Monk fruit is considered a food additive, which means the Food and Drug Administration (FDA) regulates it. The FDA recognizes monk fruit as generally regarded as safe (GRAS).
“The GRAS label means a substance is considered safe for its intended use in food by qualified experts, based on scientific evidence or a history of common use,” Shupe said. “It is considered safe for children, as well as pregnant and breastfeeding people.”
That said, some monk fruit products can have some downsides:
- Hefty price tag: Pure monk fruit can be hard to find and expensive.
- Digestive issues: Many products sweetened with monk fruit also contain a sugar alcohol called erythritol. This sweetener may cause bloating or gas.
- May increase cravings: Some research suggests that artificial sweeteners in foods and drinks can intensify sugar cravings. They may also make natural sweet foods seem less sweet. More research is needed on monk fruit sweetener.
- Kids and sweet drinks: While generally safe for pregnancy, breastfeeding and people with diabetes, the American Heart Association recommends that children avoid sweetened beverages, whether they contain sugar or sugar substitutes. “It may be better than other sugary beverages, but not better than just drinking water or low-fat milk,” Shupe said.
- Allergen: Monk fruit is part of the gourd family. Your risk of a monk fruit allergy is higher if you are already allergic to other gourds like pumpkin, squash or melon.
How to choose a monk fruit sweetener
If you’re browsing the grocery store aisle, it can be confusing. Here are some tips straight from Shupe:
- Check the ingredients: Look for products with the fewest number of ingredients.
- Be careful with sugar alcohols: Erythritol is commonly found in monk fruit blends. If you have digestive issues, look for products without it.
- Choose based on use: Granulated blends are great for baking. Liquid drops work well for beverages.
- Start small: Because monk fruit is much sweeter than sugar, you only need a tiny amount. Try using half as much as you would with sugar and adjust to taste.
How to use monk fruit sweetener
Adding monk fruit to your life is easier than you think. Here are some practical ways:
- Beverages: Sweeten tea, coffee, lemonade or smoothies.
- Baking: Substitute for sugar in cakes, cookies or muffins. Many monk fruit products are 1:1 sugar replacement.
- Sauces and dressings: Add a pinch to salad dressings, marinades or sauces.
- Frozen treats: Make sugar-free ice cream, popsicles or sorbet.
Tips for a balanced approach
Monk fruit can be a healthier lifestyle but it’s not a magic fix.
- Don’t rely on it for every craving: Use monk fruit to reduce sugar, not replace it completely.
- Stay mindful: Pay attention to how much sweetness you consume daily, even from sugar substitutes.
- Prioritize whole foods: Balance your meals with fruits, vegetables, whole grains, lean proteins and water.
- Ask your health care provider: If you have diabetes, heart disease or digestive issues, talk with your provider or dietitian before making changes.
Need help cutting your sugar intake? Check out these six swaps.
Bottom line
Monk fruit sweetener may be a smart swap for sugar. It offers sweetness without calories, doesn’t raise blood sugar and is safe for most adults.
But like any sweetener, moderation matters. Check labels, start small and focus on a balanced diet.
If you’re unsure how monk fruit fits into your health goals, talk with your Banner Health dietitian or provider. They can help you find a healthy balance that works for your body and your taste buds.
