Is Monk fruit healthy or just a food fad?

news7h 11/15/2021

13 7 minutes read

Is Monk fruit healthy or just a food fad?

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Sugar is almost inevitable in our modern society, but it has a It has a huge impact on our health. That’s why many people seek out sugar substitutes. However, many artificial and zero-calorie sweeteners are no better than sugar.

Monk fruit extract is an alternative sweetener. It is low in calories and can be a good choice for those who avoid sugar and artificial sweeteners (in moderation, of course).

What is Monk Fruit?

Monk fruit (Siraitia grosvenorii), also known as luo han guo fruit, is native to Southeast Asia – mainly Thailand and southern China.

This small Asian orange with sweet pulp is so named because it was grown mainly by Buddhist monks in the early 13th century AD.

Currently, China monopolizes the production of Pipa fruit extract. There’s been a ban on the export of whole fruit since 2004. Because of this, and the fact that monk fruit degrades too quickly to be preserved, it’s hard for Americans to enjoy it fresh.

Is Monk Fruit Extract Safe?

The United States Food and Drug Administration (FDA) has recognized noni extract as generally safe (GRAS.) No studies have indicated concerns.

However, the research is in its infancy. Asians have used noni fruit for centuries, but noni extract is relatively new. We are not aware of any long-term side effects.

In small amounts, this sweetener can be fine. However, I would be cautious about using it as a sugar substitute in the amounts that many Americans would.

Instead, use it as a tool to help reduce your overall sugar intake along with allulose and sweet grass. If you have trouble with a sweet tooth, check out these seven ways to stop craving sugar.

Is Monk fruit good for health?

Our taste buds love monk fruit extract because it’s 250 times sweeter than sugar. Our waistlines love it because it’s low in calories, carbs, and sugar.

Compounds, including antioxidants, like mogroside v, create sweetness without the need for sugar. Mogrosides are metabolized differently from simple sugars and are not absorbed during digestion.

Monk fruit extract is a concentrated natural sweetener containing these compounds. It can be very low in calories or completely calorie-free (depending on how it’s prepared and combined with it.)

No wonder so many people enjoy this healthy alternative sweetener.

Health benefits of Monk . fruit

Being a natural low-calorie sweetener isn’t the only benefit of noni extract. Studies are beginning to find more reasons to use it.

Anti-oxidant and anti-inflammatory

From research inflammation cause many diseases today. Diseases include diabetes, cancer and heart disease. Monk berries have compounds that act as antioxidants, anti-inflammatory, and potentially protect against these diseases. This makes sense because many fruits and vegetables are good sources of antioxidants.

But monk fruit has unique antioxidants that other fruits don’t (mogroside mentioned above). Research published in the Brazilian Journal of Medical and Biological Research shows that mogrosides in the fruit of the spleen may help reduce oxidative stress associated with diabetes.

Supports healthy weight loss and weight loss

It’s clear that a zero-calorie sweetener can help with weight problems, but that’s not always the case. Eg, Artificial sweeteners raise blood sugar and can also cause weight gain.

However, monk fruit extract may help with weight control. When obese mice were fed mogroside from monk fruit, they lost more weight than control mice. Researchers believe this happens due to enhanced fat metabolism and antioxidant capacity.

Protection against diabetes

There is a lot of research that shows that fig fruit can help keep blood sugar levels healthy. This is because it is a low glycemic index sweetener.

In traditional Chinese medicine, the fruit has been used for centuries to treat diabetes. Modern science supports this use.

A study in the British Medical Journal found that noni extract can help reduce the symptoms and pathological responses of people with diabetes. Rats had improved insulin response and reduced blood sugar levels. It even helps support kidney function!

Additionally, some research suggests that mogrosides from monk fruit may help improve the immune function of people with diabetes. A Chinese study, published in 2006, found that in rats, mogroside consumption was protective against diabetes-induced immune dysfunction.

May protect against cancer

Cancer is a disease that is closely related to oxidative stress. Since noni fruit is a good source of antioxidants that help reduce oxidative stress, noni extract may also help fight cancer.

Additionally, research also supports this theory:

A study in the journal Life Sciences confirmed that monk fruit has a protein with anti-cancer properties.
A study in mice with cancer showed that noni extract inhibited the growth of cancer cells (colorectal and throat.) It also inhibited tumor growth.
A study in two breast cancer cell lines showed that a compound in the fruit of the spleen has anti-cancer properties. This compound inhibits breast cancer cells by promoting cell turnover.

While we need more research, these findings are very promising.

Read this post to learn more about link between sugar and cancer.

Antimicrobial

According to a study published in the Asian Journal of Natural Products Research, this sweetener also has antibacterial properties. So it may be beneficial for people with bacterial or yeast overgrowth in the gut. It’s definitely better than regular table sugar.

What does monk fruit extract taste like?

It can have different flavors depending on how the extract is prepared. As a general rule, the more you cook it, the sweeter and lighter it gets.

Some describe this sweetener as having a mild fruity taste. Some claim it has a strong aftertaste, while others find it less noticeable than Splenda or stevia. Of course, personal preferences vary widely.

If you use too much, it becomes bitter, but has a different taste to stevia.

Monk fruit does not cause digestive problems like some sugar alcohols (like xylitol or erythritol). This makes it a better option for some people.

How to use monk fruit extract

Monk fruit extract comes in many forms, so always double check which formulation you’re using. Many labels just say “monastic fruit sweetener” on the front. You’ll need to read the back for ingredients. Here are the three main forms:

Monk Fruit Extract Powder

If you have any digestive issues or autoimmune diseases, I highly recommend trying Monk Fruit Extract Powder in some of your AIP recipes. The main thing you need to know is that you only need a little bit of this. It’s so incredibly sweet that more than that would ruin a dish.

Monk fruit replaces white sugar

If you’re just getting started with reducing your and your family’s sugar intake, you’ll love using Pills fruit combined with erythritol. (I got it from Thrive Market.) In most recipes, it’s swapped for white sugar in a 1:1 ratio, making it easy to use.

However, erythritol is derived from corn so if you have any problems with corn or are on a diet, this form may not be the best choice for you.

You can use this extract the same way you use sugar (baking, cooking, etc.). Be careful to read the instructions for the correct amount to use.

Liquid monk fruit

Another way to use monk fruit is to use it in flexible form. This can also work well in AIP recipes. I like to use it best in teas, especially bitter ones like chasteberry. I rotate it with stevia because I try not to eat anything every day. (Rotation is the key to great health.)

You can find noni extract in many health food stores, as well as online. Many of the sweeteners from Pipa fruit contain more than just Pi Pi fruit. Some have additives and artificial sweeteners, so check labels carefully.

Final thoughts on Monk Fruit

Our Western diets have engulfed us in added sugars! While our kids may enjoy our sugary society, it’s up to us to find a better way to nourish our bodies. Monk fruit extract is a great alternative to your healthy sugar and artificial sweeteners. In fact, only the cereal my family eats sweetened by (you guessed it) monk fruit!

After reading through the science and studies, I feel that noni extract is a safe and healthy choice for my family.

This article has been medically reviewed by Dr. Ann Shippy, who is Board Certified in Internal Medicine and is a board certified Functional Medicine physician with extensive practice experience in Austin, Texas. As always, this is not personal medical advice and we recommend that you speak with your doctor.

Do you use any sugar alternatives? Have you tried monk fruit extract? Let us know your thoughts below!