Monk Fruit Sweeteners: Benefits, FAQs, & How It Compares to Sugar

Surprisingly, monk fruit’s intense sweetness isn’t due to its naturally occurring sugars. The sweetness of this fruit comes from its antioxidant content—specifically a group of antioxidants called mogrosides (1).

When processed, these antioxidants are separated from the fruit’s juice. This is why this sweetener contains zero glucose, fructose, or calories.

Beyond a natural sweetener, monk fruit has plenty of health benefits. Let’s take a closer look…

Anti-Inflammatory Properties

Monk fruit is a potent anti-inflammatory. Traditional Chinese Medicine has long utilized monk fruit to reduce inflammation and soothe respiratory ailments (2).

Modern research supports these claims indicating that mogrosides—the powerful antioxidants found in monk fruit—can help combat inflammation (3). Mogrosides inhibit the production of inflammatory substances, which may help with inflammatory conditions such as arthritis, asthma, or inflammatory bowel diseases.

Antioxidant Effects

Rich in powerful antioxidants, monk fruit can help neutralize harmful free radicals in the body, protecting cells from oxidative stress and damage (4). In turn, regular consumption of monk fruit may reduce the risk of chronic diseases, including heart disease, diabetes, and even cancer.

Can Help Manage Diabetes & Blood Sugar

Due to its antioxidative properties and its use as a zero-calorie, zero-sugar sweetener, monk fruit may help with diabetes management. In fact, research has shown that monk fruit sweeteners may even help lower blood sugar levels. On top of this, animal studies have shown it may help increase “good” cholesterol (5).

It’s theorized that monk fruit has these capabilities due to its antioxidants, which increase insulin secretion (6). In turn, insulin works to lower blood sugar by shuttling sugar into the body’s cells.

May Aid in Weight Loss

One of the most significant health claims associated with monk fruit is its potential to contribute to healthy weight loss. As previously mentioned, monk fruit sweetener contains zero calories. So it’s thought that it may reduce one’s overall caloric intake.

However, most studies conducted on zero or low-calorie sweeteners indicate that only a slight weight loss is often seen with these additions (7). Overall, weight loss efforts require a holistic lifestyle approach.

Monk fruit and table sugar have some striking differences. For instance, monk fruit contains zero calories, whereas table sugar contains 16.3 calories per teaspoon.

Additionally, it would seem monk fruit contains basically zero traces of other nutrients. In contrast, table sugar has small amounts of calcium, iron, potassium, sodium, selenium, and riboflavin (8, 9).

• Calories — 16.3 / 0
• Protein — 0 grams / 0 grams
• Carbohydrates — 4.2 grams / .5 grams
• Fat — 0 grams / 0 grams

Why Doesn’t Monk Fruit Raise Blood Sugar?

Monk fruit doesn’t raise blood sugar because it doesn’t contain sugar. Its sweetness comes from its antioxidant content.

Does Monk Fruit Affect The Liver?

Due to its antioxidant content, monk fruit may actually help protect the liver and its vital functions.

Can I Bake With Monk Fruit?

Yes! Monk fruit can be used at home in baked goods. However, when replacing sugar, it may take some trial and error to get the amount just right. Make sure to opt for a pure monk fruit sweetener (as opposed to one with sugar alcohols like erythritol).

Is Monk Fruit Better For You Than Sugar?

Monk fruit is a safe and healthy alternative to sugar. It can also lower your sugar and caloric intake. Whether it’s “better” for you or not may depend on the rest of your diet.

What’s the Difference Between Monk Fruit and Stevia?

The main difference between monk fruit and stevia is where these natural sweeteners are sourced from. Monk fruit comes from a small gourd native to Southeast Asia. Meanwhile, stevia is derived from the Stevia rebaudiana plant, native to South America. Surprisingly, stevia is also sweeter than the already sweet monk fruit, with stevia being 200 to 300 times sweeter than table sugar whereas monk fruit is 150 to 200 times sweeter than table sugar.