Monk fruit. I know you’ve heard of it and maybe you’ve wondered if it’s healthy? Or healthier than sugar? Or none of the above? 🤔 Read on, I’ve got you covered.
Monk fruit, also known as lo han guo, is native to China and grows on vines in countries around the world. This melon is native to southeast Asia and is aptly named for the monks who first started using it centuries ago (1). Its juice is used in baked goods and processed food products as a natural sweetener as it is about 200 times sweeter than sugar (woah!) and has zero calories.
It has become much more popular as an added sweetener in various products and has been categorized as “generally recognized as safe” (GRAS) by the FDA. It also is considered safe for those with type 2 diabetes as it does not spike blood sugar levels (2). However, we need to keep in mind that various products not only have varying amounts of monk fruit, but some products might also contain other sweeteners and carbohydrates that people with diabetes need to check. And as always, we need to keep in mind that monk fruit is relatively new to the market so long-term data is not substantially available yet.
You’ll find monk fruit in the baking aisle
It also should be noted that while rare, there can be allergic reactions to monk fruit. The fruit is in the gourd family (pumpkins, melons, etc.) so if those are bothersome foods for you, I recommend steering clear of monk fruit and products that contain it.
As for my thoughts on it, I personally am not a fan of it when it is used as a sweetener in processed foods as I find the sweetness to be very intense and artificial in flavor. I have not tried the fruit itself, but am very eager to do so, yet I am finding it very challenging to find in specialty markets so until then, I would love to hear your thoughts on products sweetened with it. Do you use monk fruit in your cooking or prefer products made with it? Leave a comment below - we’d love to hear your thoughts!
Happy Eating!
Maggie
Monk fruit is often packaged with another zero calorie sweetener, erythritol
References:
Everything You Need to Know about Monk Fruit Sweeteners. International Food Information Council. Published October 27, 2021.