Monk Fruit: The Sweet Solution to Diabetes and Obesity

The Dark Side of Monk Fruit: Why Some Experts Are Warning Against Its Use!
Monk Fruit: The Sweet Solution to Diabetes and Obesity

Luo Han Guo, also known as monk fruit, has been gaining popularity in the United States as a zero-calorie sweetener. This fruit is derived from the Siraitia grosvenorii plant, which is native to southern parts of China. Compared to table sugar, monk fruit extract is 300 times sweeter and does not affect blood sugar levels. Moreover, unlike artificial sweeteners such as aspartame and sucralose, monk fruit is considered a natural sweetener and has not been associated with any health risks.

Therefore, monk fruit has become a useful sugar alternative for individuals seeking to reduce their intake of added sugar and for those with health conditions like type 1 and type 2 diabetes. Although human research on the health benefits of monk fruit is limited due to its recent introduction in the U.S., some studies suggest that replacing added sugar with monk fruit could have various health benefits.

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Provides a Healthier Alternative to Sugar

Monk fruit sweetener is produced by crushing whole monk fruits and extracting their juice. The sweetness of monk fruit comes from a group of sugar compounds called mogrosides, which are triterpene glycosides. These mogrosides are extracted from monk fruit juice and processed into various sweetener forms, including liquid and powdered. Mogroside V, the sweetest and most abundant mogroside in monk fruit, is the primary component used in sugar alternative products.

Apart from providing a natural source of sweetness, mogrosides are also responsible for the potential health benefits of monk fruit. Some studies suggest that monk fruit may possess antioxidant, anti-inflammatory, anti-cancer, and anti-diabetic properties, attributed to its mogroside content.

Beneficial for Reducing Caloric Intake

Table sugar, honey, corn syrup, and agave are common sources of added calories in the daily diets of most people.

For instance, a two-teaspoon serving of granulated sugar contains 32.6 calories. While this amount may not seem substantial, the average American consumes approximately 17 teaspoons of added sugar per day, totaling around 277 calories. This can contribute to an excess of energy intake and subsequent weight gain, as well as increase the risk of health conditions such as type 2 diabetes, liver disease, and heart disease.

Monk fruit, on the other hand, has no calories and is a blood sugar-friendly substitute for high-calorie sweeteners. Replacing caloric sweeteners with monk fruit can help decrease calorie intake, which may be particularly advantageous for individuals seeking to lose weight.

May Aid in Lowering Blood Sugar and Insulin Levels

Unlike table sugar, honey, and corn syrup, monk fruit doesn't have a significant impact on blood sugar and insulin levels, making it a popular alternative among people with diabetes in countries such as the U.S., China, and Japan.

Animal studies have shown that monk fruit extract possesses properties that help lower blood sugar and insulin levels. In a rodent study, rats with induced type 2 diabetes that were given yogurt enriched with monk fruit extract showed better blood sugar regulation and a significant decrease in insulin resistance compared to rats fed yogurt sweetened with table sugar. Other rodent studies have also suggested that monk fruit extract may have beneficial effects on blood sugar and insulin levels.

However, a human study did not show as substantial of an impact. The study examined the effects of beverages sweetened with aspartame, monk fruit, and stevia on post-meal blood sugar and insulin responses in 30 healthy men. The results showed minimal differences when compared to beverages sweetened with table sugar.

While some findings suggest that monk fruit extract could be an excellent sugar substitute for people with type 2 diabetes, more human research is necessary before conclusive evidence can be established.

Potential Gut Health Benefits

Monk fruit sweetener is a low-calorie option, with one teaspoon (0.5 grams) of monk fruit powdered sweetener containing no calories, fat, sodium, fiber, or added sugars, and only 0.5g of carbohydrates and protein. It is considered generally safe for consumption by the US Food and Drug Administration (FDA), with no known adverse side effects or health risks. However, some monk fruit products may contain erythritol, a sugar alcohol that recent studies suggest may have negative effects on health, including an increased risk of blood clotting, stroke, heart attack, and death in people at risk of heart disease. Consumers should read ingredient lists to be aware of any additives in their monk fruit products and consider avoiding products that contain erythritol.

Initial studies propose that monk fruit mogrosides may serve as prebiotics, which are compounds that support the growth and activity of beneficial bacteria in the digestive tract.

A laboratory test discovered that gut bacteria can break down mogroside V into secondary mogrosides that have antioxidant properties. These secondary mogrosides promoted the growth of beneficial bacteria like Bifidobacterium and Lactobacillus species. Additionally, they reduced disease-causing bacteria like Clostridium XIVa.

Furthermore, the study suggested that mogroside V may assist in increasing the production of short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. SCFAs are byproducts of the bacterial fermentation (breakdown) of prebiotics, acting as an energy source for the cells lining the colon called colonocytes and benefit health in various ways, such as maintaining the intestinal barrier's integrity and regulating inflammation.

However, more research in humans is needed to confirm monk fruit mogrosides' potential for promoting gut health.

Here are some suggestions for incorporating monk fruit into your diet. This low-calorie sweetener can be used in the same way as regular sugar and is safe for use at high temperatures, making it a popular ingredient in baked goods such as sweet breads, cookies, and cakes:

  • Use monk fruit as a sugar replacement in your favorite cake, cookie, and pie recipes
  • Add a few drops of liquid monk fruit sweetener to cocktails, iced tea, lemonade, and other beverages for a hint of sweetness
  • Substitute monk fruit for sugar or sweetened creamer in your coffee
  • Mix monk fruit into dishes such as yogurt and oatmeal for added flavor
  • Use monk fruit sweetener in sauces and marinades instead of traditional sweeteners like brown sugar and maple syrup.

Monk fruit is available in various forms, such as liquid monk fruit drops and granulated or powdered monk fruit sweeteners.

However, it's important to note that monk fruit should not be used for canning. There isn't enough research to determine how monk fruit affects the pH of home-canned foods like jams. In theory, using monk fruit in canning could alter the pH of the canned goods, making them unsafe to eat. Therefore, experts recommend avoiding monk fruit in home canning.

 

 

 

 

 

 

 

Monk Fruit: The Sweet Solution to Diabetes and Obesity

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