From the Guidelines
Monk fruit, derived from the Siraitia grosvenorii plant, is a safe and effective zero-calorie sweetener alternative to sugar, ideal for managing diabetes, ketogenic diets, or reducing calorie intake, as supported by the FDA's GRAS designation 1.
Key Points
- Monk fruit sweetener is 100-250 times sweeter than sucrose, making it a suitable option for those who want to reduce their sugar intake.
- The sweetness comes from compounds called mogrosides, particularly mogroside V, which do not affect blood sugar levels.
- Monk fruit sweetener can be used in cooking, baking, and beverages, but due to its intense sweetness, less of it is needed compared to sugar.
- When purchasing monk fruit products, it is recommended to look for pure versions without added dextrose or erythritol to avoid other sweeteners.
- Some people may detect a slight aftertaste, but many find it more pleasant than artificial sweeteners.
- Monk fruit also contains antioxidants and has been used in traditional Chinese medicine for its potential anti-inflammatory properties.
Recommendations
- For individuals with diabetes or those trying to manage their blood sugar levels, monk fruit sweetener can be a useful alternative to sugar.
- When using monk fruit sweetener, it is essential to follow the recommended dosage and start with a small amount to adjust to its intense sweetness.
- Monk fruit sweetener can be used in conjunction with other dietary changes, such as reducing carbohydrate intake or increasing physical activity, to help manage diabetes or promote weight loss.
- As with any new food or supplement, it is recommended to consult with a healthcare professional before using monk fruit sweetener, especially for individuals with underlying health conditions or taking medications.
From the Research
Effects of Siraitia grosvenorii (Monk Fruit)
- The effects of Siraitia grosvenorii, also known as monk fruit, have been studied in various contexts, including its potential as a natural sweetener and its impact on health outcomes 2, 3.
- Research has shown that monk fruit extract can improve serum lipid levels, respiratory exchange rate, and heat level in type 2 diabetic rats, and may affect the expression of genes involved in binding, catalytic activity, and transporter activity 4.
- Monk fruit has also been found to have immunomodulatory effects, including enhancing various immune factors and impacting the diversity and gut microbiota composition in mice 5.
- A study on the effects of non-nutritive sweeteners, including monk fruit, on 24-h glucose profiles found no significant differences in mean 24-h glucose, incremental area under the curve, and total area under the curve for glucose, and 24-h glycaemic variability between monk fruit and other sweeteners 6.
- The potential health benefits of monk fruit include:
- Weight management
- Improved immunity
- Gut microbiota modulatory effects
- Improved serum lipid levels
- Activation of AMPK signaling pathway
- Overall, the available evidence suggests that monk fruit may be a useful alternative to traditional sweeteners, with potential health benefits and minimal effects on glucose profiles 2, 3, 4, 5, 6.