Is monk fruit sweetener healthy?

What Are Monk Fruit Sweeteners?

Monk fruit, also known as lo han guo or Swingle fruit, is a small round fruit native to southern China. Monk fruit sweeteners are no-calorie sweeteners that can be used to lower one’s intake of added sugars, while still providing satisfaction to enjoy the taste of something sweet. Some types of sweeteners in this category are considered low-calorie — such as aspartame, and others are no-calorie (e.g., monk fruit sweeteners, stevia sweeteners and sucralose). However, collectively they are often referred to as sugar substitutes, high-intensity sweeteners, nonnutritive sweeteners, low- and no-calorie sweeteners or simply low-calorie sweeteners.

Like other no-calorie sweeteners, monk fruit sweeteners are intensely sweet. Monk fruit sweeteners range from being 100-250 times sweeter than sugar, and as such only small amounts are needed in a product to equal the sweetness provided by sugar.

Monk fruit sweeteners can be used in a wide range of beverages and foods like soft drinks, juices, dairy products, desserts, candies and condiments. Because they are stable at high temperatures, monk fruit sweeteners can be used in baked goods. However, a recipe that uses monk fruit sweeteners in place of sugar may turn out slightly different because in addition to sweetness, sugar plays several roles in recipes related to volume and texture, but this varies based on the type of recipe.

 

What makes monk fruit so special?

When comparing monk fruit to sugar, there are several benefits, including:

• Zero calories
• Zero carbs
• Zero sugar
• Available in several forms: most often liquids, granules or powders

 

How Are Monk Fruit Sweeteners Produced?

Monk Fruit has been used for centuries in Eastern medicine as both a cold and digestive aid. Extracts from monk fruit are also being used in tabletop sweeteners and to sweeten packaged foods and beverages. Monk fruit sweeteners are produced by removing the seeds and skin of the fruit, crushing the fruit, and then filtering and extracting its sweet portions into liquid and powdered forms.

During the production of monk fruit sweeteners, monk fruit extract is often blended with erythritol in order to taste and look more like table sugar. Erythritol is a type of polyol, also referred to as a sugar alcohol, that contains zero calories per gram.

Are Monk Fruit Sweeteners Safe To Consume?

YES. Extracts from monk fruit are Generally Recognized As Safe (GRAS), a regulatory review process category used by the U.S. Food and Drug Administration (FDA). The FDA also lists erythritol as GRAS for use in a variety of foods and beverages.⁸ GRAS requires expert consensus that a food ingredient is safe for its intended use. In 2010, the FDA responded with no objections to the first GRAS notice submitted on extracts from monk fruit — whose scientific name is Siraitia grosvenorii. For more on the GRAS process, see the “What is GRAS?” sidebar.

The scientific opinion of the European Food Safety Authority (EFSA) published in 2019 stated that data was insufficient at that time for EFSA to make a conclusion on the safety of using monk fruit extracts in foods. The safety of monk fruit extract has been confirmed by health agencies in countries around the world, including: China, Japan’s Ministry of Health, Labour and Welfare, Food Standards Australia New Zealand (FSANZ) and Health Canada, which permit it in tabletop sweetener packets only.

In its approval of the use of monk fruit extracts as a sweetener, FSANZ cites a history of safe use in China, Canada, Japan and the U.S., and no evidence of adverse effects in human studies from consuming up to 60 milligrams (mg) of monk fruit extract per kilogram (kg) of body weight per day.¹⁰ In animal studies, feeding extremely high levels of monk fruit extract (e.g., 2,500—7,000 mg of monk fruit extract per kg of body weight per day), adverse effects have not been clearly demonstrated.

How to use monk fruit sweetener

Monk fruit sweeteners come in powder or liquid forms. If you’re looking to swap out sugar for a more natural alternative, consider these uses:

• Add it to coffee and tea as a sweetener.
• Substitute it for sugar in baking.
• Sprinkle it on breakfast items like oatmeal or yogurt.
• Incorporate it into salad dressings.
• Whip it into frosting or a mousse.

The ultra-sweet flavor of monk fruit means a little bit goes a long way. And because each product is different, read the package instructions before adding it to your favorite recipes. It may not be a cup-for-cup equivalent to sugar.

 

Conclusion

Monk fruit sweeteners offer a natural, no-calorie alternative to sugar, making them an excellent choice for those looking to reduce sugar intake while maintaining sweetness in their diet. With their high-intensity sweetness, versatility in food and beverage applications, and safety approvals from regulatory bodies, monk fruit sweeteners continue to gain popularity in the health-conscious market.

While more research is needed for broader global acceptance, their long history of safe use and increasing availability make them a valuable addition to sugar-free and low-calorie diets. Whether used in baking, beverages, or everyday meals, monk fruit sweeteners provide a guilt-free way to enjoy sweetness without the drawbacks of traditional sugar.

 

References

1. U.S. Food and Drug Administration (FDA). "GRAS Notice Inventory." Available at: https://www.fda.gov

2. European Food Safety Authority (EFSA). "Scientific Opinion on the safety of monk fruit extract." Available at: https://www.efsa.europa.eu

3. Food Standards Australia New Zealand (FSANZ). "Approval for the use of monk fruit extract as a sweetener." Available at: https://www.foodstandards.gov.au

4. Health Canada. "List of Permitted Sweeteners – Monk Fruit Extract." Available at: https://www.canada.ca

5. National Center for Biotechnology Information (NCBI). "The Health Benefits of Mogrosides from Monk Fruit." Available at: https://www.ncbi.nlm.nih.gov