[vc_row][vc_column][vc_column_text]While wandering the aisles of the grocery store in search of healthier alternatives to sugar, one might have stumbled upon a curious little ingredient called
monk fruit. Some people have seen it on the labels of their favorite sugar-free snacks or have even tried it in their coffee, but what is monk fruit and why is it gaining so much attention in the health and wellness world?
What is Monk Fruit?
Monk fruit, also known as Luo Han Guo, is surprisingly a small, green gourd native to southern China and northern Thailand. It’s been used for centuries but has only recently surged in popularity in the past 10 to 15 years. Monk fruit’s claim to fame is its extreme sweetness with 0 calories plus the fact that it doesn’t affect blood sugar (monk fruit…more like
magic fruit!). Unlike the typical apple or orange, monk fruit isn’t only sweet because of its natural sugars. Instead, its sweetness comes from compounds called mogrosides.
Mogrosides are unique because they can be up to 250 times sweeter than regular sugar, but they don’t affect blood sugar levels. In fact, monk fruit benefits also include anti-inflammatory and antioxidant effects, but more research is needed for those official claims. This makes monk fruit a fantastic option for those looking to reduce their sugar intake without sacrificing the taste of their favorite treats.
From ancient medicine to modern kitchens
Monk fruit has a rich history that dates back more than a thousand years. The fruit got its name from Buddhist monks, who were some of the first to cultivate it in the remote mountains of Guilin, China.
They valued the fruit not only for its sweetness but also for its alleged health benefits, using it as a remedy for various ailments (which are still being researched).
It wasn’t until the 20th century that Western scientists began to take an interest in monk fruit, particularly its potential as a natural sweetener. In the 1990s, researchers discovered how to extract mogrosides from the fruit and turn it into a concentrated sweetener. This is done by removing the seeds and skin of the fruit and crushing it to collect the juice. Then it is dried into a concentrated powder. This paved the way for monk fruit to make its grand debut on the global stage.
Is monk fruit safe?
Whenever a new food or ingredient gains popularity, especially one that promises sweetness without the calories, it’s natural to wonder about its safety. Fortunately, monk fruit has been studied and is considered safe by numerous health organizations, including the U.S. Food and Drug Administration (FDA), the government of China, Food Standards Australia New Zealand (FSANZ), Japan’s Ministry of Health, Labour and Welfare, and Health Canada.
Unlike artificial sweeteners, monk fruit sweetener is derived from a natural source, which adds to its appeal for those looking to avoid artificial ingredients.
How to use monk fruit
One of the best things about monk fruit is its versatility. Whether looking to sweeten morning
coffee, bake a batch of
cookies or whip up a smoothie, monk fruit can do it all. Monk fruit extract can have a slightly strong aftertaste like
stevia. Nonetheless, it's often blended with other sweeteners, like erythritol, to help cut out the aftertaste. Here are a few ways to incorporate monk fruit into the daily routine.
Beverages: Stir a small amount of monk fruit sweetener into coffee, tea or even lemonade for a guilt-free sweet treat. Since monk fruit is so potent, a little goes a long way. Try the
NOW Foods Organic Liquid Monk Fruit Pumpkin Spice,
Lakanto Liquid Monkfruit Extract Drops Vanilla or
SweetLeaf granular monk fruit sweetener.
Baking: Substitute monk fruit sweetener for sugar in favorite baking recipes. Keep in mind that monk fruit sweeteners can be much sweeter than sugar, so it might be needed to adjust the quantity. Some brands offer monk fruit sweeteners designed specifically for baking, which may include bulking agents to mimic the texture and moisture content of sugar or other sweeteners. Try the
Lakanto Brown Monkfruit Sweetener,
Lakanto Monkfruit Classic Powdered Sweetener,
SweetLeaf Indulge Granular or
Swerve Organic Monk Fruit All Purpose Granular Sugar for 1:1 recipe conversions.
Cooking: Monk fruit can be used to add a touch of sweetness to savory dishes as well. Try adding a sprinkle to salad dressings, marinades or sauces for a balanced flavor profile. Try the
Whole Earth Monk Fruit,
NuNaturals Lo Han Supreme Monk Fruit drops or
Lakanto Monkfruit Sweetener Golden.
Snacks and Desserts: Many store-bought snacks and desserts, such as protein bars, yogurt and ice cream, now feature monk fruit as a key ingredient. Look for these options if you’re trying to cut back on sugar without giving up favorite treats. Some products include
the Simple Truth 70% Cacao No Sugar Added Dark Chocolate Bar,
ChipMonk Keto Cookie Bites Cinnabun,
Magic Spoon Double Chocolate Protein Cereal Bar or their
Marshmallow Treats.
Wrapping it up
Monk fruit offers a natural, zero-calorie alternative to sugar that’s not only sweet but also safe and versatile. Whether trying to manage weight, keep blood sugar in check or simply reduce sugar intake, monk fruit might just be the sweet solution. Speaking with one of our
registered dietitians can also help with implementation, goals, personalization and more ideas to reach a healthy lifestyle.
On the next grocery trip or experimenting in the kitchen, give monk fruit a try. This ancient fruit from the mountains of China might be the key to enjoying all the sweetness life has to offer—without the sugar crash.
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