Monk Fruit vs. Stevia: The #1 Problem to be Aware Of

Monk fruit and stevia are both natural sweeteners with zero calories. They have a lot in common, but a few minor differences set them apart.

Monk fruit is a small gourd native to Southeast Asia. It’s 150-200 times sweeter than sugar, and has no carbs, sodium, calories, or fat (1). In its raw form, monk fruit has no known negative side effects, and even includes antioxidants (2, 3).

Stevia comes from a South American plant known as Stevia rebaudiana. Stevia is even sweeter than monk fruit, packing a punch that is 200-300 times sweeter than sugar (4, 5). Explains why its nickname is “candyleaf.”

Both monk fruit and stevia have been enjoyed for hundreds of years, and for good reason. With hundreds of times more sweetness than sugar—and a glycemic index of zero—what’s not to love? When enjoyed in raw form, they’re about as sweet and healthy as it gets.

But there’s a catch. A catch that’s often hidden in plain sight.

When monk fruit and stevia first hit the mass food market, they started off as fantastic natural options. But then, like so many consumer products, the original raw ingredients were manipulated (i.e., artificial sweeteners were added).

This led to a 32% spike in packaged food purchases containing sucralose (Spenda) over the span of just 10 years (from 39% in 2008 to 71% in 2018) (6). Yikes. The worst part: brands aren’t very transparent about artificial sweeteners on their packaging. They’ll smack “sugar free”, “naturally sweetened”, or “zero calorie” on the label to entice consumers—all of which can be misleading for those trying to avoid artificial sweeteners. .

One such example of this is a brand that ironically named itself “Monk Fruit in the Raw.” Despite its name, it contains large amounts of the sugar alcohol, erythritol. So much so that it’s listed as the first ingredient on its packaging, meaning that there’s more erythritol than there is actual monk fruit. That doesn’t sound like raw monk fruit to me.

Another brand known for doing this is Lakanto, so keep your eyes peeled for erythritol when doing your grocery shopping

The reason sugar alcohols can be an issue for some people, is because your body can’t properly digest them. They pass through your body unchanged until they arrive in your colon. Once sugar alcohols reach the colon, they can cause bloating, gas, and cramps for some people.

Erythritol is a stand-out among other sugar alcohols, because most of it is absorbed into your bloodstream before arriving in the colon, but it’s still associated with potential digestive side effects (7). Erythritol can cause stomach discomfort, nausea, and headaches.

Recent research indicates a link between erythritol and increased risk of heart disease, stroke, and clotting. Multiple recent studies have shown a possible connection between erythritol and thrombosis, adverse cardiac events, and clotting, and research is ongoing to find the potential mechanism behind erythritol and cardiovascular health ( 8, 9, 10).

Raw stevia and monk fruit without erythritol don’t carry such risks, and they still provide all the sweetness you’d ever need.

Does Monk Fruit Raise Blood Sugar?

No, raw monk fruit does not raise your blood sugar, which makes it a good option for people with diabetes.

Is Monk Fruit Safe?

Monk fruit sweeteners are classified by the FDA as GRAS (“generally recognized as safe”). Monk fruit sweeteners have no known negative side effects.

What's the Glycemic Index of Monk Fruit?

Monk fruit has a glycemic index of 0.

What Does Monk Fruit Taste Like?

Monk fruit has a sweet taste that is 150-200 times sweeter than sugar. It’s also known for its sweet aftertaste.