Monk Fruit Vs Stevia On Keto
Monk fruit has a similar effect to stevia. However, as the extract of the green leaves, that of monk fruit is extremely sweet and adds about 250 times the sweetness to foods compared to sugar.
The natural sweeteners also performed similarly in a recent study.
After consuming beverages sweetened with stevia and monk fruit, researchers did not find a significant difference in blood glucose and insulin levels .
Similarly, both calorie-free sweeteners can cause cravings due to their extreme sweetness .
In addition, steviol glycosides, like monk fruit mogrosides, can stimulate insulin secretion directly in the pancreas .
Therefore, stevia is no more ideal for weight loss and ketosis than monk fruit.
What distinguishes stevia from monk fruit are several studies that have evaluated this natural sweetener for potential health benefits and side effects.
While stevia extract is said to have similar antioxidant, antimicrobial, or anti-inflammatory effects, side effects, in particular, have been better studied .
Contrary to the cheers of marketing, studies suggest the following side effects of stevia :
- Reduction of fertility in women
- Impairment of reproductive organs in men
- Alteration of the gut microbiome
- Promotion of weight gain, insulin resistance, and type 2 diabetes
Even though hardly anyone talks about it, natural non-nutritive sweeteners also have their downsides.
What Is Monk Fruit Sweetener
Monk fruit is also known as Lo Han Guo or Siraitia grosvenorii. Its a green gourd grown in Southeast Asia, particularly in China and Thailand.
For this reason, it belongs to the gourd family called Cucurbitaceae.
Far Eastern medicine traditionally used it as a cold and digestive remedy .
Lo Han Guo grew for hundreds of years on steep mountains in small Asian family gardens. Moreover, the gourd is named after the Buddhist monks who first harvested it about 800 years ago.
After drying, they used the Lo Han Guo as a low-calorie sweetener and, in some cases, a medicine .
However, it did not find its way to the West until the early 20th century.
In our country, monk fruit has recently become known for its extremely sweet taste. It contains so-called mogrosides. These are chemical compounds in cucurbits 250 to 400 times sweeter than sugar .
Therefore, it is increasingly finding its way into the grocery stores of the Western world. Moreover, monk fruit extract is incredibly trendy among low-carb and keto enthusiasts.
Although there are different ways of producing it, monk fruit is usually harvested, boiled in hot water, and dried. As a result, you get a powdered extract that looks like stevia.
What Is Monk Fruit Sweetener And Is It Keto
What is monk fruit good for? This natural sweetener and sugar replacement is low in calories and carbohydrates. Studies show monk fruit benefits diabetes and supports healthy weight management.
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Traditional sweeteners are often high in carbs, and this is bad news if youre one of the many people who follow a low-carb diet.
Fortunately, there are other options to consider. One of these options is monk fruit sweetener.
Monk fruit extract is one of the newest low-carb sweeteners to hit the market, and there are some good reasons for giving it a try. Its a great choice if you want to reduce your sugar intake. Monk fruit benefits your health by supporting healthy weight management, and it has properties that can help ward off diabetes.
What is monk fruit all about, and how can it support your wellness journey? And does a monk fruit sweetener belong in your pantry? Lets take a closer look.
In this article, we will:
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Fact #1 Monk Fruit On The Throne Of Keto Sweeteners
As I already mentioned, we recommend only three natural sweeteners if you want to stay on the clean side of Keto. The list goes like this: Monk Fruit, Stevia, Erythritol. Naturally, on the throne of clean Keto versions sits the mighty Keto Mediterranean diet. In relation to that, it took the gold medal among the sweeteners!
Monk fruit is ideal Keto Mediterranean sweetener because it tastes like honey and fits perfectly into our KMD philosophy! Even though it doesnt come from the Mediterranean zone originally, its 100% KMD-friendly.
For the most important reason, we will mention the fact that utilisation of monk fruit extract is not solely for sweetening the food! It has some powerful health benefits known to people in Asia for centuries!
Side Effects Of Monk Fruit
There are no known side effects of monk fruit, which means that its generally safe to take for adults, children and pregnant or nursing women.
Additionally, monk fruit was approved by the FDA in 2010. Monk fruit may cause digestive upset if you take too much of it, so be sure to start slow if youve never used it before.
Here are some other possible side effects of too much monk fruit extract:
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If Erythritol Is From Corn Or Wheat Does It Have Yeast
An understandable concernlet’s look at how erythritol is made.
Fermentation takes place in order to produce the sugar alcohol of erythritol. Close to the end of fermentation process, the yeast is completely removed. How do we know there are no yeast residues? We do extensive testing with our erythritol manufacturer in order to ensure, and prove, that the erythritol Lakanto uses is yeast-free.
Final Recommendations: Is Monk Fruit Keto Friendly
Have you heard of monk fruit? This sweet substitute for sugar is becoming increasingly popular in the low-carb community so can you say monk fruit is keto friendly?
Monk fruit appears to be a keto friendly sweetener its safe and suitable for use on an overall low-carb diet.
Monk fruit sweetener is a natural sweetener that is free of calories and carbohydrates.
It has a different flavor than regular sugar and is 150-200 times sweeter than sugar really great for satisfying your cravings.
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Best Recipes That Use Monk Fruit Sweetener
The best recipes that use monk fruit sweeteners are low-carb desserts. Here are some of my favorite recipes:
- Homemade Keto Chocolate Bars are rich and sweet without any funny aftertaste.
- Keto Chocolate Donuts is another way to satisfy your cravings for chocolate eat them for lunch or dessert.
- Keto Carrot Cake is perfect any time of year and has the most amazing cream cheese frosting.
- Coconut Key Lime Pie has a very zesty flavor that is bursting with citrus.
- Chocolate-Covered Peanut Clusters are packed with protein and healthy fats, making them a wonderful low-carb snack.
If you want to learn more about this fantastic sweet fruit extract, check out this site which has tons more information.
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First published on May 11, 2015. Updated April 1, 2021, with new images and additional sweetener information.
Does Monk Fruit Raise Blood Sugar
Monk fruit alone does not raise blood sugar. However, if you get monk fruit blended with other ingredients, it could impact your blood glucose.
For example, some monk fruit sugar substitutes use dextrose or maltodextrin as a bulking agent both are other names for sugar, and can raise your blood glucose levels.
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Top 5 Best Keto Friendly Sweeteners
a year ago
The majority of people who follow the Ketogenic diet — or any low-carb diet — find that sugar cravings go away eventually. However, this process takes time and it may feel difficult for you to give up sweets right away.
Especially as a beginner on Keto, you are bound to crave sweets every so often. This is completely normal and shouldnt discourage you!
Luckily, theres a way to stay low carb while still satisfying your sugar cravings.
In this Keto Beginners Series, were going to talk about the best low-carb sweeteners to use on a low-carb diet, and which ones to avoid.
Monk Fruit Pros & Cons
It gives you zero calories, which means you can add in your all kind of diets without worrying about calories.
It has zero carbohydrates that ensure you to use monk fruit sweetener in your low carb or keto diets.
It has no sugar like other table sugar. This is a natural sweetener that will not spike your blood sugar levels.
It is available in different forms, and you can use them in the required way without having any issue.
The most prominent drawback of this sweetener is that it is not as generally available as table sugar and other sweeteners you can found normally. It is not readily available, and this factor also makes it an expensive sweetener.
A few users have reported that it gives you an aftertaste as compared to table sugar. You feel its taste after using it in your foods.
This is mixed with other sweeteners to reduce the natural sweetness that makes it ineffective for a few users.
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- Chronic inflammation
- Heart disease
Diets high in added sugar promote the development of metabolic disease both directly by dysregulating lipid and carbohydrate metabolism and indirectly by inducing body weight and fat gain.
According to the American Heart Association , you should not be consuming more than 25-36 grams of sugar a day and thats just a limit, not a recommendation.
In reality, the average American consumes more than two times that amount 88 grams of sugar daily, or 22.2 teaspoons. This rapid spike in sugar consumption comes thanks to how readily-available sugar-laden foods have become.
To cut down on sugar consumption but still enjoy the foods you once loved, you might consider incorporating sugar-free, keto-friendly sweeteners into your meal plan. This includes one you might not have heard of: monk fruit.
In this guide, youll learn exactly what this fruit is, why its preferable to other keto-friendly sweeteners like stevia, and where to buy it.
Monk Fruit Vs Stevia Vs Erythritol: The Verdict
Anyone of these keto sweeteners are safe to consume while in ketosis. .
What it will boil down to is personal preference for price, taste and texture.
Both monk fruit and stevia in pure forms are rather expensive. Stevia is great for drinks and making things like keto pancake syrups. Both of these natural sweeteners also have their own aftertaste.
Erythritol being a sugar alcohol derived through a fermentation process is much more widely available and a cheaper source of sweetness. It is low in carbs and calories like the other two mentioned and without an aftertaste, it makes for a great addition to your recipes.
Erythritol is also great to use to balance out the sweetness and price of the other two sweeteners since it is only about 65 70% of the sweetness of sugar where the other two are both up to 300% sweeter.
None of these keto sugar alternatives will spike your insulin or have any negative effects on your blood sugar when used in moderation. Stevia and monk fruit also carry other health benefits since they are naturally derived substances.
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The Best Keto Sweeteners
The best keto sweeteners are going to be those that have no carbs or calories and do not cause an insulin reaction in the body. These are the characteristics that make them safe for diabetics and low carb dieters to consume.
These low carb sugar alternatives should not kick you out of ketosis and so will be perfectly safe for an occasional sweet treat, just continue to be very aware that sweets of any type can trigger additional cravings.
Its like consuming alcohol will trigger carb cravings. Who doesnt want to shovel down a whole pizza and some greasy fries after a few fancy cocktails? Read about safe alcohol consumption on the keto diet here.
The most commonly available keto sweeteners that meet the above criteria are monk fruit, stevia and erythritol. Lets look at them individually.
New to the keto diet? Start here! This will help you to figure out how to stick to this diet and make it a lifestyle for you.
Where Does The Sweetness Come From
Unlike most fruits, the sweetness of monk fruit doesnt come from its natural sugars, but from a group of antioxidants called mogrosides, which provide up to 250 times the sweetness of regular sugar. Because of the intense sweetness of pure extracted monk fruit, manufacturers commonly blend in other sweeteners like erythritol and stevia to reduce the intensity to that of regular table sugar.
Important note: When purchasing, beware of other fillers and binders like dextrose and maltodextrin added in by manufacturers, which have a similar effect on blood sugar and insulin as regular table sugar.
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Sweeteners To Avoid On A Low
While there are plenty of options for low-carb sweeteners you can enjoy on a ketogenic diet, there are many others that arent ideal.
Here are a few sweeteners that are high in carbs, can increase blood sugar levels and interrupt ketosis:
Stick To Stevia Or Monk Fruit Sweetener For Regular Use
Out of all the zero-calorie sweeteners, stevia and monk fruit sweetener have the best health benefits with zero carb content.
When youre shopping for Keto-friendly sweeteners, its extremely important to check the label for any hidden carbs.
And remember, we recommend using these sweeteners as a tool to help wean you off sugar, rather than relying on them for frequent use.
Note: The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.
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A Final Word On Keto Sweeteners
Whether to use sweeteners on a keto diet is an individual choice. Their effects seem to vary from person to person.
For some, the best strategy for achieving optimal health and weight loss may be learning to enjoy foods in their unsweetened state. It might take a little time for your taste buds to adapt, but over time, you may discover a whole new appreciation for the subtle sweetness of natural, unprocessed foods.
However, other people may not lose their taste for sweets. For them, including a few keto-friendly sweeteners may make it easier to stick with low carb as a lifelong way of eating.
Identifying which approach works best for you is key to achieving long-term keto or low-carb success.
Our Pick For Best Keto Sweetener: Monk Fruit Sweetener
A relative newcomer to the sugar substitute scene, monk fruit extract was approved by the FDA for use as a sweetener in 2010. Pure monk fruit extract is about 200 times sweeter than sugar, so some manufacturers blend it with other sugar free sweeteners, such as erythritol for easier use in cooking and baking. 1
Why We Love It: Monk fruit sweetener contains zero calories and is naturally derived. Its even thought to contain antioxidants, which may provide additional health benefits.
Unlike some sugar substitutes, monk fruit sweeteners dont have an aftertaste or serious gastrointestinal side effects. Monk fruit is a great way to satisfy your sweet tooth, without the calories of real sugar or the yucky side effects of other alternatives.
Thats why our choice for the best keto sweetener is monk fruit!
Try This:Lakanto Monk Fruit Sweetener
Lakantos Monk Fruit sweetener is a 1:1 replacement for sugar, so its easy to swap in recipes. As an added bonus, it is also vegan and diabetic-friendly!
Lakantos Monk Fruit sweetener is a blend containing erythritol, but the monk fruit sweetness really gives it the best overall taste and wins it the top spot in our list!
The Breakdown on Lakanto Monk Fruit Sweetener:
- Calories 0
- What its made of Erythritol, monk fruit extract
- Estimated Cost Moderate
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Is Monk Fruit Safe To Use On A Low
The concentrated monk fruit extract is very sweet but has zero calories and zero glycemic impact. This makes it a great natural sweetener for people with diabetes and those on a low-carb diet!
As of 2010, the Food and Drug Administration added monk fruit sweetener to the Generally Recognized As Safe list. For this reason, it is a safe choice to use in low-carb or sugar-free dessert recipes.
What Is The Best Keto Sweetener
If youre new to the keto diet, you might be wondering what your options are to use in place of sugar. Many keto recipes will suggest a specific sugar substitute in the ingredients list, but how do you know if that is the best option?
Weve tried and tested many popular keto sweeteners currently on the market and are sharing our findings with you here.
These are the four main criteria we looked at when choosing the best keto sweetener:
Our Cost Estimates:
- Low Less than $0.60 per ounce
- Moderate $0.61 $0.99 per ounce
- High Greater than $1.00 per ounce
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