Most of us don't know what a monk fruit is in
the produce aisle, and it's likely to stand out between luscious lemons,
colorful apples, and vibrant oranges. On the other hand, the monk fruit is
gaining popularity among health-conscious eaters, sugar-free devotees, and
diabetes these days.
The monk fruit, also known as lo han guo, is a
bit of green melon that originates in southern China and is called after the
monks who first grew it years ago. The fruit's health advantages have been
well-known in Traditional Chinese Medicine (TCM) for decades, but now it's
making its way into the wellness mainstream.
What’s so great about monk fruit?
Monk fruit sweetener is derived from dried fruit
extract. The extract is 150-250 times sweeter than table sugar, contains no calories
or carbs, and does not affect blood sugar levels.
Gas, bloating, and allergic reactions are common
symptoms of nonnutritive sweeteners. Furthermore, some artificial sweeteners,
such as Equal and Splenda, are controversial. There are no known side effects
related to monk fruit sweeteners.
According to the Food and Drug Administration,
Monk fruit is "generally regarded as safe (GRAS)" for everyone,
including pregnant women and children. Despite this, there are no scientific
studies on the effects of long-term usage of monk fruit because it is a
relatively new product on the market.
Health benefits of monk fruit
1. Safe for diabetes
Natural compounds called mogrosides to give monk
fruit its sweetness. It is generally safe for diabetes because it does not
raise blood sugar levels. However, foods and drinks sweetened with monk fruit
(and some monk fruit sweetener blends) may have added sugars and other
ingredients that raise carb and calorie counts and alter insulin sensitivity.
Don't assume that all monk fruit products are low in carbohydrates and sugar.
2. Promotes weight loss
Monk fruit is low calorie, carbs, and fat,
making it an excellent choice for those watching their health. By simply
swapping monk fruit sweetener for table sugar throughout the day, you may save
a lot of calories and carbs. Make sure you eat monk fruit products that don't
have any added sugars. Also, keep monk fruit desserts for special occasions
because they still contain diet-busting ingredients like chocolate or butter.
3. Anti-inflammatory properties
Monk fruit has been used in TCM for centuries to
prepare hot drinks that relieve sore throats and reduce phlegm, according to a
2011 study. Mogrosides, which are found in the fruit, are anti-inflammatory and
may help prevent cancer and maintain blood sugar levels.
The downsides of monk fruit
Along with its many benefits, monk fruit has a
few drawbacks.
Don't expect to find fresh monk fruit in your
local Trader Joe's. Unless you go to a place where it's grown, it's pretty
impossible to find. Even so, it's rarely eaten fresh because it quickly
ferments and goes rancid after harvest. Dried monk fruit may be used to prepare
tea and herbal remedies, but it’s also hard to find. Dried monk fruit is
available in some Asian markets.
Growing, harvesting and drying monk fruit can be
difficult. It’s also expensive to import and process. As a result, monk fruit
sweetener is more expensive than nonnutritive sweeteners. It's also why you'll
see fewer monk fruit sweetener options on the shelves of your local
supermarket.
Furthermore, the aftertaste of monk fruit puts
some people off. Taste, however, is relative. Many people prefer the flavor to
other sweeteners, especially artificial ones like saccharin and aspartame
because it is less bitter.
Monk fruit allergies
Allergies to monk fruit are rare, but anything
you eat can cause an allergic reaction. Monk fruit belongs to the
Curcurbitaceae family, containing pumpkin, squash, cucumbers, and melons. If
you're allergic to other gourds, you're more likely to be allergic to monk
fruit. Symptoms of an allergic reaction include:
- rash or hives
- difficulty breathing
- rapid or weak pulse
- dizziness
- swollen tongue
- stomach pain or vomiting
- wheezing
Ways to use monk fruit
Monk fruit sweeteners can be used to sweeten
almost anything, including:
- coffee
- lemonade, hot tea, or iced tea
- salad dressings
- sauces
- smoothies
- frostings
- yogurt
- oatmeal or other hot cereals
Monk fruit recipes
Monk fruit sweeteners are heat-stable and suitable
for baking. Dextrose is used in some brands, such as Monk Fruit In The Raw
Bakers Bag, to cut the sweetness. In recipes, these blends can be used in
sugar, cup for cup. To discover if you require more or less to satisfy your
taste buds, you may need to experiment. To get you started, here are a few
recipes.
Carrot orange bread
You'll love this healthy and delicious fast
bread made with almond flour, monk fruit sweetener, shredded carrots, spices,
and fresh orange juice if you like carrot cake.
Monk fruit chocolate brownies
This is as near to a healthy brownie as a decadent brownie can get. The frosting is made with surprising ingredients like avocado, dates, and yogurt, while the chocolate base is sweetened with monk fruit.
Sugar-free caramelized almonds
Like the combination of sweet and salty? Make these smoky, salted almonds with a sweetener made from monk fruit, cinnamon, and vanilla.
Cream cheese frosting
This modified dish puts a new spin on an old classic. It's delicious in cupcakes, cakes, quick bread, and even as a fruit dip. Combine monk fruit sweetener, cream cheese, butter, and vanilla to make a delicious treat.
Final thoughts
More research is needed to understand monk
fruit's health effects fully. Still, it appears to be a good option for
diabetes and anyone who wishes to limit their sugar consumption. Many claims
have been made regarding the fruit's ability to cure cancer and other diseases,
but no research has been done to back them up. According to new research,
several nonnutritive sweeteners affect gut bacteria and intestine lining.
Bottom line: It's unclear how processing monk fruit extract into a nonnutritive sweetener might affect your health at this time. If you're interested in using monk fruit instead of sugar in some of your favorite recipes or your morning coffee, give it a shot! Just make sure to talk to your doctor about any health concerns you have about sugar substitutes first.