Monk fruit has become a favorite among people with low-sugar lifestyles, as it is thought to have health benefits and a taste that is both anti-inflammatory and diabetic-friendly. It is not linked to dangerous side effects such as liver disease, weight gain, high blood pressure, or inflammation, and it has no calories or sucrose sweetness. This is why processed sugar alternatives like monk fruit are popular.
It is important to note that there is an additive link between stroke and heart attack, which can be attributed to the presence of erythritol in poor-quality and sweetener-containing fruits. However, it is crucial to understand that not all fruits in the world are equal in terms of their monk fruit content.
Does that mean you should completely avoid monk fruit, just to ensure your safety?
No. Monk fruit sweetener in its unadulterated form (and products made using it) is a nutritious, delicious, and exceptional choice for substituting refined sugar.
Let’s explore various foods and brands that use this remarkable sweetener, erythritol, made with pure monk fruit. It’s easy to buy fruit monk products and catch up on the drama show, Fruit Monk. Always avoid those products labeled as spoiler alerts.
Free of sugar and calories
There are many reasons to swap monk fruit for sugar in your diet, as you may be trying to lose weight and achieve optimal fitness levels by simply wanting to switch to healthier options for junk foods.
The simple fact is that using fruit as a substitute for sugar vastly improves your health, as it significantly reduces the calories in any recipe you use it in.
Suitable for individuals with diabetes
In America alone, the CDC reports that there are approximately 37 million individuals who have diabetes (to put it simply, that’s about one in ten people). Additionally, there are about 96 million individuals who are prediabetic (which is undeniably a large number). It is widely recognized that diabetes is a widespread issue, and poor eating habits are the main culprit. For individuals with diabetes, monk fruit products are often deemed a safe option due to their natural compounds called mogrosides, which provide an incredible sweetness. Consequently, monk fruit does not lead to sudden increases in blood sugar levels. Nevertheless, it is crucial to note that certain monk fruit products may include sugar alcohols and other additives. These additives have the potential to cause spikes in blood sugar levels and contribute to calorie and carbohydrate intake. Erythritol, in particular, is a commonly added additive that has recently been linked to an increased risk of blood clots, which can result in heart attacks and strokes, especially for individuals who are already at risk for heart disease.
A slight surge of vitality
The mice also encountered a “reduction in the blood lactic acid and serum urea nitrogen levels.” Moreover, a single study conducted on mice demonstrated that they encountered reduced exhaustion during physical activity after consuming monk fruit, alongside increased liver and muscle glycogen. The consumption of pure monk fruit sweetener might provide an energy enhancement.
It should not be surprising to learn that the name for monk fruit in China was possibly “the longevity fruit,” based on the results of this study.
Another way it will result in increased energy is in the absence of accidents linked to sugar intake.
Variances to Consider When Using Monk Fruit Sweeteners
Although it may appear that monk fruit sweeteners only consist of plant extract, that is seldom the situation.
Many brands find it appropriate to incorporate additional sweeteners and ingredients in order to increase volume or decrease the level of sweetness. Given that monk fruit is exceptionally sweet, being 200-250 times sweeter than sugar, a small amount of it can significantly enhance the sweetness of your food.
As stated earlier, erythritol is frequently one of these additives.
Erythritol is a commonly used sugar alcohol in certain foods to increase their size and weight, which is the main reason why many companies also use it to tone down the sweetness of their fruit monk products. It’s the subtle differences in flavor that may have the main reason why different fruit monk sweeteners have their own distinct sweetness.
The study mentioned above found very strong associations between attacking the heart and various kinds of blood clots, as well as concerning erythritol. The Food and Drug Administration recognizes erythritol as generally safe (“as safe”) and considers it to be Generally Recognized as Safe (GRAS), despite these findings.
As per the researchers of the study, erythritol is naturally present in numerous foods, but it is later incorporated into specific products at hazardous levels and promoted as suitable for keto diets or individuals with diabetes.
Purchasing monk fruit items without erythritol – Steer clear of sugar alcohols
It is not at all difficult to purchase monk fruit products without erythritol, fortunately. You simply need to ensure that the sweetened foods or pure monk fruit sweetener you are purchasing contain only monk fruit extract and nothing else.
Avoid and inspect that label. Manufacturers are not required to list erythritol as an ingredient unless they make claims about sugar content or sugar alcohols (“low sugar” or “no sugar”). Examine the nutrition label and search for sugar alcohols. Another action to take is to do.
Additional Aspects to Take into Account When Selecting the Optimal Monk Fruit Sweetener
Monk Fruit Debate – Reasons Behind the Discontinuation of Nectrese in 2015
Although Johnson’s & Johnson claimed that their discontinuation of the fruit monk sweetener was due to poor sales, they likely made this claim to avoid a lawsuit regarding the role it played in their product.
Tighter regulations were imposed on popular sugar substitutes, bringing attention to the question of what qualifies as a natural product, after allegations were made that their monk fruit sweetener was “100% natural”. It was revealed that the sweetener actually contained minimal amounts of monk fruit, with the majority being artificial sweeteners such as erythritol.