From the Research
Monk fruit does not increase insulin levels, and it is considered a beneficial option for people monitoring their blood sugar due to its lack of effect on blood glucose and insulin levels. The most recent and highest quality study on this topic is from 2017, which found that monk fruit sweetener did not cause spikes in blood glucose or insulin levels 1. This is because monk fruit contains compounds called mogrosides, which provide sweetness without affecting blood sugar levels. These natural compounds are 150-200 times sweeter than sugar but contain zero calories and zero carbohydrates.
Some key points to consider when using monk fruit sweetener include:
- It can be used as a direct replacement for sugar in beverages, baking, and cooking, though much less is needed due to its intense sweetness.
- Many commercial monk fruit products combine it with other ingredients like erythritol, so it's essential to check labels if you're concerned about other sweeteners.
- Monk fruit sweetener is a good option for people with diabetes, insulin resistance, or those following low-carb or ketogenic diets.
- The body does not metabolize mogrosides the same way it does sugar, allowing you to enjoy sweetness without triggering an insulin response.
It's also worth noting that other studies have found similar results, with no significant differences in blood glucose and insulin levels between monk fruit sweetener and other non-nutritive sweeteners 2, 3. However, the 2017 study 1 is the most relevant and highest quality study on this topic, and its findings support the use of monk fruit sweetener as a safe and effective alternative to sugar.