If you're trying to cut back on sugar but still want to enjoy a little sweetness in your coffee, smoothie, or baked goods, you've probably heard of many different types of sugar substitutes. Once that sticks out is monk fruit. It may sound trendy, but it has actually been around for centuries. So what exactly is monk fruit and is it safe and healthy to use?
What Is Monk Fruit?
Monk fruit (also known as lo han guo) is a small, round fruit that grows in southern China. It has been used in traditional Chinese medicine for a long time, primarily to help soothe sore throats and improve digestion.
The sweetener comes from the extract of the fruit, which contains compounds called mogrosides. These are what give monk fruit its intense sweetness, up to 250 times sweeter than sugar, but with zero calories.
“Monk fruit is about 200 times sweeter than sugar and contains no calories, making it a good alternative to table sugar,” says Heather Hanks, MS, nutritionist at Instant Pot Life.
How Is Monk Fruit Sweetener Made?
To make monk fruit sweetener, producers remove the fruit's seeds and skin, crush it, and filter out the sweet parts. The final product is available in either liquid or granular form, depending on your intended use.
Many store-bought monk fruit sweeteners also contain erythritol, a sugar alcohol that helps them resemble regular sugar in terms of appearance and taste.
How Does Your Body Process It?
Unlike sugar, monk fruit's sweet compounds aren't absorbed in your upper digestive system. This means:
- No spike in blood sugar
- No calories added
- No tooth decay
Once the monk fruit hits your gut, friendly bacteria break it down, and most of it passes right through your body.
Is It Safe?
The short answer is: Yes! The U.S. Food and Drug Administration (FDA) classifies monk fruit extract as Generally Recognized as Safe (GRAS). It's approved for use in over 60 countries and has no known harmful effects, even in high amounts.
“The Food and Drug Administration recognizes monk fruit ‘GRAS or Generally Recognized As Safe’ for everyone, including pregnant women and children,” notes Real Simple quoting nutrition expert Abby Rapaport, MS, RD.
What About Pregnant Women and Children?
While there is limited research specific to children or pregnant women, no harm has been shown in animal studies or adult use. Monk fruit:
- Doesn't cause cavities.
- Has no calories or sugar.
- Isn't known to affect growth or development.
The American Heart Association recommends water or milk as the best drinks for kids but notes that low-calorie sweeteners, such as monk fruit, can be beneficial for children with diabetes or obesity.
Is It A Safe Option for People With Diabetes?
Absolutely. Since monk fruit sweetener doesn't raise blood sugar, it's an excellent way for people who are trying to manage their sugar intake to enjoy something sweet without spiking their glucose levels.
“This small, green‑coloured melon contains a compound called mogrosides, which give it its natural sweetness. This property makes it a great natural sugar substitute for diabetics as it doesn’t shoot up the blood sugar levels,” explains Garima Goyal, RD.
Organizations such as the American Diabetes Association, Diabetes UK, and Diabetes Canada also recommend it.
Will It Help With Weight Loss?
There's no magic bullet for weight loss, but switching from sugar to monk fruit can reduce calorie consumption, which might help you lose or maintain weight.
Research shows that replacing sugary drinks and snacks with low-calorie sweeteners can support weight goals, especially when combined with other healthy habits, such as eating whole foods and staying active.
However, be mindful not to "reward" yourself with extra treats just because you saved calories. That's called the "licensing effect" (like ordering dessert because you had a diet soda). It's a real thing!
Will It Make You Hungrier?
Some people worry that sweeteners might trick your brain into wanting more food. However, research so far has not shown that monk fruit sweetener causes increased appetite or cravings.
A small study found that people who had a monk fruit-sweetened drink ate the same amount of food later as those who had regular sugar.
“Monk fruit sweetener… may help reduce blood sugar levels in diabetics, aid in weight loss… and possess anti‑inflammatory properties due to its antioxidants,” according to Verywell Health.
What About the Gut Microbiome?
So far, monk fruit doesn't mess with your gut bacteria in any harmful way. Some sweeteners have raised concerns in this area, but there is no solid evidence to suggest that monk fruit causes problems.
Experts say we need more human studies, but monk fruit appears to be gut-friendly for now.
Sweet & Simple: Try Earthside Farms' Candied Nuts
If you're looking for a naturally sweet, keto-friendly snack, try Earthside Farms' candied nuts. We use monk fruit to add just the right touch of sweetness without added sugar.
They're made with real ingredients, no artificial flavors or colors, and they taste amazing, making them a smart and guilt-free way to satisfy your sweet tooth.
Should You Try Monk Fruit Sweetener?
Monk fruit sweeteners are safe, natural, and easy to use if you're cutting back on sugar. Whether you're managing diabetes, watching your weight, or simply trying to eat cleaner, it's a smart swap for regular sugar.
Use it in coffee, tea, smoothies, or baking. And when you want a ready-to-go treat, grab a bag of Earthside Farms candied nuts. Sweet, simple, and surprisingly satisfying.
