Monk fruit is known as a non-nutritive sweetener. Another non-nutritive sweetener you have likely heard of is sucralose also known as Splenda. Unlike sucralose, which is an artificial sweetener, monk fruit is a natural sweetener derived from a plant. Monk fruit is like other non-nutritive sweeteners. It is very concentrated in its sweetness. Therefore, you need only very small amounts to get the same sweetness as sugar.
If you have prediabetes or diabetes choosing monk fruit over sugar to sweetened beverages or baked goods may be a good alternative. It has zero calories. It has no sugar and will not impact your blood sugar levels. A very small amount is needed since it is over 100 times sweeter than table sugar. Also there is no aftertaste as there typically are with artificial sweeteners.
When selecting monk fruit it is best to choose ones that only contains monk fruit. There are monk fruit products that are mixed with erythritol. Erythritol is a natural sugar alcohol and is known to be GRAS which is “generally recognized as safe” by the FDA. However, being a sugar alcohol it can potentially cause stomach upset.
Monk fruit is also classified as GRAS by the FDA. It is still important to use it in moderation. The next time you want to sweeten a beverage or baked good and limit carbohydrates in your beverages and baking consider trying monk fruit. It offers a natural taste that is closer to sugar over most other sugar substitutes.
It is important to remember to focus on eating balanced meals and snacks consisting of whole foods. When you occasionally want to add a sweetened beverage or baked good try swapping the sugar in them with monk fruit.
-Sarah Judkins