With sugar intake reaching the highest level in history, finding healthier and sweeter alternatives has become a top priority for many people. The problem is that sugar substitutes and artificial sweeteners are often full of other harmful chemicals and ingredients, some even contain calories, which affect blood sugar levels, although many people believe. In general, sweeteners have made themselves infamous in the past few years, and people are looking for safe and delicious alternatives. It is unrealistic to ask people not to eat sweets. Frankly speaking, this is not the lifestyle that most people want, whether healthy or not. Monk fruit sweetener is considered to be a revolutionary method that can sweeten food and beverages without the harmful effects of traditional sugar and certain sugar substitutes.
What are the health benefits of monk fruit? It is estimated that the compound contained in it is 200-300 times sweeter than ordinary sucrose when extracted, but it contains no calories and has no effect on blood sugar.
Strictly speaking, the best monk fruit sweetener is 100% monk fruit. Most monk fruit sweeteners are cut off along with other added sweeteners. It has a unique taste and it takes some time to get used to it, but if you want to sweeten your life without harming your health, then monk fruit is definitely a good choice.
What Is Monk Fruit?
Monk fruit, also known as Luo Han Guo, Siraitia grosvenorii, is a small round fruit native to southern China. For centuries, the East and South China have used it to treat coughs and sore throats. It is considered a booster of longevity. These fruits are usually sold in dried form and are often used to make herbal tea or cold soup. Now it is also used to increase the sweetness of food and beverages. Monk fruit sweetener is manufactured by removing the seeds and peel of the fruit, crushing the fruit, and collecting the juice. Each serving of fruit extract or juice contains no calories. The U.S. Food and Drug Administration (FDA) allows the use of monk fruit sweeteners in food and beverages.
Monk fruit sweetener is 150-200 times sweeter than sugar, adding sweetness to food and beverages without increasing calories. Monk fruit sweeteners are used in beverages and foods, such as soft drinks, juices, dairy products, desserts, candies and condiments. Because they are stable at high temperatures, they can be used in baked goods. However, foods containing monk fruit sweeteners may be slightly different in appearance, texture and taste from foods made with sugar because sugar contributes to the structure and texture of the food.
Like all sweeteners with no or low calories, only a very small amount of monk fruit sweetener is needed to achieve the sweetness of sugar.
Healthy Benefits of monk fruit
Safe for diabetes
The sweetness of monk fruits comes from a natural compound called mogrosides. Generally speaking, it is safe for diabetics because it does not increase blood sugar. Even so, foods and beverages sweetened with monk fruits (and some monk fruit sweetener blends) may add sugar and other ingredients, increase carbohydrate and calorie content, or affect insulin sensitivity. Don’t think that all monk fruit is sugar-free and carbohydrate-free.
This fruit has been used by the Chinese as an anti-diabetic medicine for centuries. In addition to being proven to have an anti-hyperglycemic effect (helping to reduce blood sugar levels in the body), animal studies have also shown that the pancreatic cells have antioxidant capacity to make the body better secrete insulin.
Monk fruit’s anti-diabetic ability is related to its high level of mogrosides. Better insulin secretion is an important part of improving the health of diabetic patients. In animal experiments, studies have shown that monk fruit can potentially reduce kidney damage and other diabetes-related issues.
As a sweetener with low glycemic index, it is also a way for diabetics to enjoy sweetness without worrying about affecting or worsening their diabetes. For the same reason, monk fruit is a good choice for those who follow a ketogenic diet (keto diet) or other low-carbohydrate (low-carb) diets.
May Help Lower Risk of Obesity and Diabetes
It is estimated that Americans consume 130 pounds of sugar each year, while in the early 19th century, our ancestors consumed an average of 10 pounds a year. The surge in sugar intake has caused a surge in obesity and diabetes cases.
Studies have shown that monk fruits can improve insulin response and does not affect blood sugar levels like natural sugar. This means that it can provide the sweetness we strongly desire without harmful side effects.
Research indicates that using monk fruits sweetener can help those who are already suffering from obesity and diabetes avoid the deterioration of their condition. Compared with other sweeteners, another advantage is that this sweetener is extracted from non-GMO fruits, unlike sucrose and high fructose corn syrup.
Promotes weight loss
Monk fruit contains no calories, carbohydrates or fats, so it may be a good choice for those who are concerned about waistline. You can save a lot of calories and carbohydrates by replacing sucrose with monk fruit sweetener during your day. Also, make sure you are eating monk fruits without added sugar. You can also make your own snacks with monk fruit, because many snacks still contain dietary-destroying ingredients, such as chocolate or butter.
Anti-inflammatory properties
The use of this fruit in ancient China included drinking tea made from boiled fruit to cool the body, including fever and heat stroke. It is also used to relieve sore throats.
This method is effective because the glycosides of monk fruits have natural anti-inflammatory effects.
Side effects
What are the side effects of monk fruit? It’s generally considered to be very safe, because there are almost no reports of side effects or negative reactions.
Based on existing research and the fact that Asians have consumed it for centuries, it appears to be safe for adults, children, and pregnant/lactating women.
Unlike some other sweeteners, it is unlikely to cause diarrhea or bloating when ingested in moderation.
As a substitute for sugar, it was approved for use by the FDA in 2010 and is considered “generally safe to consume”. It is best to be careful when consuming this fruit in large quantities.
Allergies
Allergies to monks’ fruits are rare, but everything you eat is at risk of allergic reactions. The monk fruit is a member of the Curcurbitaceae (also known as the gourd family), which includes pumpkins, squashes, cucumbers and melons. If you are allergic to other gourds, you are at higher risk of allergies to monk fruit. Signs of an allergic reaction include:
- Hives or Rash
- Difficulty breathing
- Rapid or weak pulse
- Dizziness
- Swollen tongue
- Stomach pain or vomiting
- Wheezing
Ways to use
You can sweeten almost anything with monk fruit sweetener, including:
- Coffee
- Hot tea, ice tea or lemonade
- Salad dressing
- Sauce
- Smoothie
- Frostings
- Yogurt
- Oatmeal or other hot cereal
If you are interested in using monk fruit instead of sugar in some of your favorite recipes or in your morning coffee, try it! But be sure to discuss the health issues of sugar substitutes with your doctor first.
