Monk Fruit: a Safe and Healthy Sugar Substitute

These days, people tend to avoid sugar as much as possible. This is the reason why alternative sweeteners have become more popular. One such popular sweetener is monk fruit sweetener, also known as monk fruit extract. 

This sugar alternative has been around for decades but has recently grown in popularity since it has become more readily available. If you are still not very familiar with it, in this article we are going to tell you everything you need to know about monk fruit sweetener.

What Is Monk Fruit Sweetener?

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Monk fruit sweetener is extracted from monk fruit or the fruit known as luo han guo. This fruit is a small round fruit native to southern China. For centuries, it has been used in traditional Chinese medicine (TCM) as a cold and digestive aid. These days,  it is also being used to sweeten foods and beverages. 

For creating this sweetener, the seeds are removed as well as the skin of the fruit, thus crushing in to collect the juice. After that, it is dried into a concentrated powder. This fruit extract contains natural sugars (mainly fructose and glucose) and zero calories. However, the natural sugars in this fruit aren't responsible for its sweetness (as is the case with most fruits). Instead, monk fruit gets its intense sweetness from unique antioxidants known as mogrosides. During processing, mogrosides are separated from the fresh-pressed juice, so monk fruit sweetener doesn't contain fructose or glucose.

This extract is 100-250 times sweeter than table sugar. Therefore, many manufacturers mix it with other natural products, such as erythritol or inulin in order to reduce the intensity of sweetness. These days, monk fruit extract is used as a standalone sweetener, a flavour enhancer, as a sweetener in food and drinks, and as a component of sweetener blends. 

Health Benefits of Monk Fruit

Positive Effect on Weight Management

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Anyone watching their waistline will find the natural monk fruit sweetener a great option to substitute sugar, as it has no calories, carbs, or fat. As it contains zero calories, people suggest that it can reduce your total calorie intake. In fact, monk fruit sweetener is claimed to aid weight loss. Studies have shown that replacing regular-calorie sweeteners with low-calorie alternatives can result in modest weight loss. 

Anti-Diabetes Properties

As this sweetener contains zero calories or carbs, it will not raise blood sugar levels. Hence, it is a good option for people with diabetes. Some studies have been made on mice, which suggest that this extract may even reduce blood sugar levels. They experienced lower oxidative stress, blood sugar levels, and increased HDL cholesterol. 

However, foods and drinks sweetened with this extract may include added sugars and other ingredients that increase carb and calorie counts or may affect insulin sensitivity. Therefore, you should carefully examine product labels before you purchase them.

Anti-Inflammatory Properties

According to a study made in 2011, monk fruit has been used in TCM for centuries to make hot drinks. Those hot drinks relieve sore throats and reduce phlegm. More precisely, the mogrosides of this fruit are said to have anti-oxidant and anti-inflammatory properties. 

Ways to Use Monk Fruit

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Monk fruit sweetener can be used to sweeten almost anything. Among the most common foods and drinks with which monk fruit extract is often used are: 

• Hot Tea/Iced Tea
• Coffee
• Lemonade
• Smoothies
• Frostings
• Yogurt
• Salad dressings
• Sauces
• Oatmeal and cereals

Wondering what does monk fruit taste like? Well, it tastes sweet. It has a course of sugar-like consistency and has a light beige colour. You will also notice that is has a slight aftertaste.

This sweetener is also heat-stable and safe to use in baked goods. Therefore, you may also use it in many recipes that require baking. Here are some examples: 

Carrot Orange Bread

This is a healthy and delicious quick bread comprised of shredded carrots, almond flour, monk fruit extract, spices, and fresh orange juice. 

Monk Fruit Chocolate Brownies

These are healthy brownies whose chocolate base is sweetened with monk fruit and the frosting is filled with unusual ingredients like dates, avocado, and yogurt.

Cream Cheese Frosting

This recipe provides a fresh spin on a classic. It is great for cakes, cupcakes, quick bread, and even as a yummy fruit dip. It is a mix of monk fruit sweetener, butter, cream cheese, and vanilla for a sweet treat.

How Is Monk Fruit Grown?

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This fruit grows in very select elevations and conditions. To be more precise, it requires high rainfall, high humidity and a high-temperature difference between night and day. Many of these fruits are grown on pristine farms in China, hours away from city pollution. The elevation of those fields and the steepness of the slopes allow for optimal growth, protection from flood damage, and access to unpolluted water. Each fruit is pollinated, grown and harvested by hand, and doesn't contain pesticides. Instead of pesticides, farmers use natural pest control, i.e. they include bottle traps and netting.