What is monk fruit?

What are the benefits of monk fruit?

Pros

1. Sweeteners made with monk fruit don’t impact blood sugar levels.
2. With zero calories, monk fruit sweeteners are a good option for people watching their weight.
3. Unlike some artificial sweeteners, there’s no evidence to date showing that monk fruit has negative side effects.

• They’re available in liquid, granule, and powder forms.
• They’re safe for children, pregnant women, and breast-feeding women.
• According to a 2009 study, monk fruit gets its sweetness from antioxidant mogrosides. The study found monk fruit extract has the potential to be a low-glycemic natural sweetener.
• A 2013 study concluded mogrosides may help reduce oxidative stress. Oxidative stress may lead to disease. Although it’s unclear how specific monk fruit sweeteners come into play, the study shows monk fruit’s potential.

What are the disadvantages of monk fruit?

Cons

1. Monk fruit is difficult to grow and expensive to import.
2. Monk fruit sweeteners are harder to find than other sweeteners.
3. Not everyone is a fan of monk fruit’s fruity taste. Some people report an unpleasant aftertaste.

• Some monk fruit sweeteners contain other sweeteners such as dextrose. Depending on how the ingredients are processed, this may make the end product less natural. This may also impact its nutritional profile.
• Mogrosides may stimulate insulin secretion. This may not be helpful for people whose pancreas is already overworking to make insulin.
• They haven’t been on the U.S. scene very long. They’re not as well studied in humans as other sweeteners.

What is stevia?

What are the benefits of stevia?

Pros

1. Stevia sweeteners don’t have calories and are a good choice for people trying to lose weight.
2. They generally don’t raise blood sugar levels, so they’re a good sugar alternative for people with diabetes.
3. They’re available in liquid, granule, and powder forms.

What are the disadvantages of stevia?

Cons

1. Sweeteners with stevia are more expensive than sugar and most other artificial sweeteners.
2. It may cause side effects such as bloating, nausea, and gas.
3. Stevia has a licorice flavor and somewhat bitter aftertaste.

• It may cause allergic reaction. If you’re allergic to any plant from the Asteraceaefamily such as daisies, ragweed, chrysanthemums, and sunflowers, you shouldn’t use stevia.
• It may be blended with higher-calorie or higher-glycemic sweeteners.
• Most stevia products are highly refined.

How to choose the right sweetener for you

• Do you just need it to sweeten your morning coffee or tea, or do you plan to bake with it?
• Are you diabetic or concerned about side effects?
• Does it bother you if your sweetener is not 100 percent pure?
• Do you like the taste?
• Can you afford it?

The Takeaway