From the Guidelines
Monk fruit sweeteners do not significantly affect blood glucose levels, making them a good option for people monitoring their blood sugar. According to the most recent and highest quality study available, 1, which provides the latest recommendations for lifestyle management in diabetes, there is no clear evidence that non-nutritive sweeteners, including monk fruit sweeteners, have a significant impact on blood glucose levels. The study suggests that non-nutritive sweeteners may have the potential to reduce overall calorie and carbohydrate intake if substituted for caloric sweeteners and without compensation by intake of additional calories from other food sources. Monk fruit extract contains compounds called mogrosides that provide sweetness without the calories or carbohydrates that would typically raise blood glucose. Unlike sugar, which causes a rapid spike in blood sugar when consumed, monk fruit sweeteners don't require insulin for metabolism. This makes monk fruit a suitable alternative for people with diabetes or those following low-carb diets. When using monk fruit products, be aware that some commercial versions may be blended with other sweeteners or bulking agents that could potentially impact blood sugar, so checking ingredient labels is important. Pure monk fruit extract is extremely sweet (about 150-200 times sweeter than sugar), so only small amounts are needed when substituting for sugar in recipes or beverages.
Some key points to consider when using monk fruit sweeteners include:
- They are a good option for people with diabetes or those following low-carb diets
- They do not significantly affect blood glucose levels
- They are extremely sweet, so only small amounts are needed
- Commercial versions may be blended with other sweeteners or bulking agents, so checking ingredient labels is important
- They can be used as a substitute for sugar in recipes or beverages, but in small amounts due to their high sweetness level.
It's also important to note that while monk fruit sweeteners may not affect blood glucose levels, they should still be consumed in moderation as part of a balanced diet. Additionally, individuals with diabetes should always consult with their healthcare provider or a registered dietitian to determine the best diet and treatment plan for their individual needs.
From the Research
Monk Fruit and Blood Sugar Levels
- The effect of monk fruit on blood glucose levels has been investigated in several studies 2, 3, 4.
- A 2017 study published in the European Journal of Clinical Nutrition found that consuming monk fruit-sweetened beverages did not significantly affect 24-hour glucose profiles in healthy males compared to sucrose-sweetened beverages 2.
- Another study published in 2019 in Current Opinion in Clinical Nutrition and Metabolic Care reviewed recent randomized clinical trials and found that most studies showed no effect of non-nutritive sweeteners, including monk fruit, on blood glucose levels 3.
- A 2017 study published in the International Journal of Obesity found that consuming monk fruit-sweetened beverages did not lead to significant spikes in blood glucose and insulin responses compared to sucrose-sweetened beverages 4.
Mechanisms and Potential Benefits
- Monk fruit contains mogrosides, which have been shown to have hypoglycemic and intestinal microbiota regulating properties 5, 6.
- A 2024 study published in the Biological & Pharmaceutical Bulletin found that mogroside, the main component of monk fruit, alleviated diabetes mellitus and modulated intestinal microflora in type 2 diabetic mice 6.
- The study suggested that mogroside may be a potential therapeutic agent or intestinal microbiota regulator in the treatment of type 2 diabetes mellitus 6.