Zero-Calorie Natural Sweetener Could Potentially Reduce Blood Sugar Levels

Full disclosure: I do not prefer sugar substitutes.

While there is ample evidence on the negative impacts of sugar, artificial sweeteners like aspartame are equally harmful, if not worse, than sugar (sucrose). I have also not found natural substitutes like stevia to be very satisfying.

However, I acknowledge that many individuals are hesitant to give up sweets and are searching for a healthier option to sugar. Therefore, when I came across a new alternative known as monk fruit, I decided to delve into the science to determine if this could be the solution.

Despite being a recent introduction in the Western world, monk fruit, also called "Buddha fruit," has been utilized for centuries in traditional Chinese medicine. The FDA approved the commercial use of monk fruit as a sweetener in 2010 in the United States.

This small fruit resembling a melon is cultivated in Southeast Asia. The sweetener is produced by extracting the seeds and skin of the fruit, crushing the flesh to extract the juice, and then drying it into a concentrated crystal form.

The Unexpected Source of its Sweetness

What makes monk fruit intriguing is that its sweetness is derived not from its natural sugars but from antioxidants known as mogrosides. These mogrosides are separated from the fresh juice during the final processing stage.

The result is a sweetener that does not contain fructose or glucose but is 100-250 times sweeter than regular sugar, with zero calories!

Currently, monk fruit extract is used independently in food and beverages or as part of a blend with other alternative sweeteners. It is advisable to carefully check labels, as monk fruit is frequently combined with erythritol, a popular alternative sweetener that may lead to digestive issues.

Benefits for Individuals with Diabetes

Due to its lack of calories and carbohydrates, monk fruit sweetener does not cause an increase in blood sugar levels.

A study conducted in 2009 using lab-cultured cells supports the use of monk fruit extract as a natural sweetener with a low glycemic index, which could positively impact insulin secretion. Another study involving mice found that monk fruit extract may lower blood sugar levels and increase "good" HDL cholesterol.

It is believed that these benefits stem from the ability of mogrosides to stimulate insulin secretion in insulin cells. However, the amount required to achieve similar benefits in humans is not yet clear.

Using Monk Fruit Extract

Some individuals enjoy using monk fruit extract in oatmeal, beverages, and baked goods. If you decide to try it, use it sparingly as it is significantly sweeter than sugar or honey.

It is important to note that adding more sweetener, whether sugar or alternatives, can potentially increase sugar cravings rather than curb them.

At present, the risks associated with monk fruit extract seem minimal, but it is advisable to carefully read labels to ensure it is not mixed with potentially risky alternative sweeteners. As for its health benefits, further research is needed to provide more insights.