What Is Monk Fruit Sweetener, and Is It Safe To Eat?
The plant-derived sweetener is currently rising in popularity as a no-calorie alternative to sugar.
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Monk fruit is currently being touted as a golden child of alternative sweeteners. But what is it exactly, and is it safe to eat?
Monk fruit sweetener is made from extractions from a plant known as Luo Han Guo or Siraitia grosvenorii Swingle fruit. While relatively new in the U.S., monk fruit has been used in Chinese cultures as food and medicine for hundreds of years.
Monk fruit is categorized by the U.S. Food and Drug Administration (FDA) somewhat differently than synthetic sweeteners like aspartame and sucralose. Since it’s derived from a plant, it’s classified as a “plant or fruit-based sweetener,” along with other commonly used sweetener stevia. Monk fruit extract is 100 to 250 times sweeter than table sugar, but like other sugar alternatives, it contains no calories or carbohydrates. For this reason, monk fruit extract is commonly added to beverages, frozen desserts, protein powders, baked foods, protein bars and other foods to add sweetness without adding calories.
Monk fruit is often mixed with GRAS (“generally recognized as safe”)-designated substance erythritol, a sugar alcohol that makes monk fruit look and taste more like table sugar. You may find monk fruit extract on ingredient lists as well as stand-alone products in powdered and liquid form. Brand names include Monk Fruit In The Raw, Lakanto, Splenda Monk Fruit Sweetener, SweetLeaf and Whole Earth.
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Is Monk Fruit Sweetener Safe to Eat?
Monk fruit earned GRAS designation by the FDA in 2010. It is not absorbed in the intestines, which is why it does not provide calories nor elicit a blood sugar response. Monk fruit does not contribute to dental caries. There is no evidence to date of side effects or adverse impacts on health associated with monk fruit.
Can You Eat Too Much Monk Fruit Sweetener?
There is no recommended threshold for monk fruit consumption but intake of food containing monk fruit should be limited for other reasons. While monk fruit does help reduce calorie intake and replace added sugars in beverages and baked goods, it does not account for other ingredients in those foods. Even if a traditionally sweet food uses monk fruit to replace some or all sugar, it doesn’t necessarily make it a nourishing, nutrient-dense food.
Bottom Line: Monk fruit is gaining popularity as a preferred sugar alternative. It is recognized as safe in the U.S. and throughout the world, but like any type of sweetener, it is best consumed in moderation.
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