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Research shows that using low-calorie sweeteners, such as monk fruit, can aid in moderate weight loss. Just be sure to choose monk fruit products that don't include any added sugars.
Just because sweeteners are calorie- and sugar-free—that doesn't mean you should add them to everything you eat.
Experiencing any issues with inflammation? Monk fruit may be able to help with that. The same substance, mogrosides, that gives monk fruit its sweetness is also responsible for its anti-inflammatory properties.
Studies show that mogrosides in monk fruit act as antioxidants and help to inhibit the growth of harmful cells and prevent the onset of chronic disease.
More research is needed to determine any long-term health impacts of monk fruit. Like most alternative sweeteners, some people may be turned off by the aftertaste, but that certainly depends on the individual.
Monk fruit also isn't as bitter as many other sugar substitutes. Some monk fruit products contain a mix of other sweeteners, like erythritol, so check the labels on the products you select.
Monk fruit has no calories, carbs, or fat, so it may be a great option for anyone watching their waistline. You can save substantial calories and carbs by simply substituting monk fruit sweetener for table sugar throughout your day.
And save treats made with monk fruit for special occasions because many still include diet-busting ingredients like chocolate or butter.
According to a study , monk fruit has been used in TCM for centuries to make hot drinks that relieve sore throats and reduce phlegm. Some Asian markets carry imported dried monk fruit.
Monk fruit is challenging to grow, harvest, and dry. This makes monk fruit sweetener more pricey than other nonnutritive sweeteners. In addition, some people are turned off by the aftertaste of monk fruit.
Still, taste is relative. Many find the taste pleasant and less bitter than other sweeteners, especially artificial ones such as saccharin and aspartame.
Monk fruit is a member of the Curcurbitaceae family also known as the gourd family , which includes pumpkin, squash, cucumbers, and melons.
Signs of allergic reaction may include:. Monk fruit sweeteners are heat-stable and safe to use in baked goods. These blends can be substituted for sugar, cup for cup in recipes.
You may need to experiment to see if you need more or less to satisfy your taste buds. Here are a few recipes to get you started. Get the recipe.
Monk fruit extract appears to be a safe sweetener choice, though it is a newer sweetener option and has not been researched extensively with regard to adverse effects, Palinski-Wade says.
In fact, a study by the European Food Sa fety Authority Journal ' s Panel on Food Additives and Flavourings shows that toxicity data on monk fruit extract isn't substantial enough to make a determination on its safety as a food additive, Tafur added.
However, keep in mind that monk fruit contains mogrosides, which can increase insulin secretion. This may not helpful for those whose pancreas already produces too much insulin.
There is currently not enough scientific data to determine whether monk fruit can help weight loss. However, other studies, such as one published in the American Journal of Clinical Nutrition , suggest that low-calorie sweeteners have some minimal effects on weight loss when they're replacing regular-calorie sweeteners.
In turn, this can lower your overall caloric intake. A study in the journal Nutrients showed that people who consumed low-calorie sweeteners and drinks also often consumed less additional fat , sugar, and alcohol, among other caloric foods, in addition to exercising more.
Given the evidence that low-calorie sweeteners may help with weight loss, it may be probable that monk fruit, which has zero calories, could also help.
Monk fruit extract is generally found in powdered or granule form, in packets similar to stevia and table sugar, Tafur says. Monk fruit extract is heat-stable, so it can be used in baked goods, as well as to sweeten beverages like coffee or tea , or in sauces and salad dressings.
Monk fruit isn't always easy to find because it's difficult to grow and expensive to import. Therefore, it has a higher price tag in comparison to its counterparts such as Splenda or stevia, Tafur says.
Although it's growing in popularity, it may be a while before you see it at your local grocery store or supermarket at an inexpensive price. Although you can buy monk fruit sweetener on Amazon.
Despite being used for centuries as a natural sweetener, the FDA considers them unsafe. They claim literature indicates stevia in its most natural form may affect blood sugar.
It may also affect reproductive, renal, and cardiovascular systems. These products are made from Rebaudioside A Reb A , a glycoside that gives stevia its sweetness.
Refined stevia Reb A sweeteners called stevia in this article have zero calories, zero fat, and zero carbs.
Some contain other sweeteners such as agave or turbinado sugar. The pros of stevia sweeteners are similar to monk fruit sweeteners. Monk fruit and stevia are versatile.
Both can be substituted for sugar in beverages, smoothies, sauces, and dressings. Keep in mind, less is more when it comes to these sweeteners.
Start with the least amount and add more to taste. Monk fruit and stevia may be used for baking because both are heat stable.
How much you use depends on the blend and if it contains other sweeteners. Monk fruit and stevia are nonnutritive sweeteners.
This means they have little-to-no calories or nutrients. Both are marketed as natural alternatives to sugar. This is true to a point.
Monk fruit is typically not as refined as stevia, but may contain other ingredients.