What Happens to Your Body When You Replace Sugar With Monk Fruit

Monk fruit is a healthier alternative to sugar or artificial sweeteners. Although research is limited, evidence suggests that monk fruit may have health benefits, including providing antioxidants and being safe for people with diabetes. 

1. May Help You Manage Your Weight by Replacing Sugar

Monk fruit is a zero-calorie sweetener and sugar substitute, yet it is between 100 and 250 times sweeter than table sugar. Because monk fruit has no calories or carbohydrates, it can help people with overweight or obesity manage their weight.

As a sugar replacement, it has a fruity flavor and notes that are sometimes described as similar to melon rind. Some people may note a slightly bitter aftertaste, though this is less noticeable than it is in other natural sweeteners such as stevia.

Though some studies have found monk fruit to be a good sugar alternative, more research is necessary to determine the long-term effects of monk fruit consumption.

2. Can Use As a Diabetes-Safe Sweetener

Monk fruit is sweet but does not contain calories or carbs. Research in mice has found that it doesn’t affect blood sugar levels. More research is necessary to confirm if this is also true for humans.

3. Provides Antioxidants to Protect Against Cell Damage

Antioxidants balance unstable molecules known as free radicals, which can promote inflammation. Animal research on monk fruit has shown that it contains anti-inflammatory compounds such as mogrosides.

4. May Have Anti-Cancer Properties

Though research is ongoing, some studies have found that a compound called mogroside IVe, found in monk fruit, may help inhibit cancer growth in humans.   

Is Monk Fruit Safe or Are There Risks?

Monk fruit, known as Siraitia grosvenorii or luo han guo, is a herbaceous plant belonging to the Cucurbitaceae family of gourds. It is native to Southern China and is mainly used for its fruit extract, taken from the fruit, which is sweeter than sugar after it has been dried.

Monk fruit is considered a food additive, as is any substance or chemical added to food during the preparation process. As a food additive, the U.S. Food and Drug Administration (FDA) regulates it.

The FDA recognizes monk fruit as generally regarded as safe (GRAS). This means that it has investigated its positive and negative effects and found that it is a safe alternative to sugar. It is regulated based on its mogroside IVe content.

Research has found no potential adverse effects associated with consuming monk fruit sweeteners. They are considered safe for children and pregnant people. That said, because monk fruit products are relatively new and human research studies on their effects are lacking, the safety of long-term use has yet to be determined.

How to Enjoy Monk Fruit

There is no official recommendation for daily servings of monk fruit. According to the FDA, consuming excessive amounts has not been found to cause side effects or adverse health events.

That said, you should consume it in moderation, and if you notice any changes after consuming a lot of monk fruit, contact a healthcare provider. Research into monk fruit’s effects on humans is still limited. 

Monk fruit can be used in anything where you would typically use sugar, such as:

• Baked goods, such as cookies, cakes, muffins, or cupcakes
• Beverages, including coffee or tea, and homemade lemonades or sweet tea
• Added to fruits or other dairy products, such as yogurt, to make them sweeter

Monk fruit can be used as a substitute for sugar in many recipes, but read the brand instructions carefully. While some blends can be used as a 1:1 ratio substitute for sugar, others are significantly sweeter than sugar and may have published ratios of up to 12:1.

Monk fruit is sold in different forms, including:

• Powdered monk fruit sweetener: Use this form to sweeten glazes and frostings.
• Monk fruit syrup: Use monk fruit syrup to sweeten beverages and in recipes that call for liquid sweeteners.
• Granulated monk fruit sweetener: You can use granulated monk fruit as a replacement for granulated sugar, but not all blends can be used in a 1:1 ratio.