Monk fruit and stevia are popular zero-calorie natural sweeteners. They’re often used in baking, drinks, and other recipes. Both offer sweetness without the calories or blood sugar spikes that come with table sugar. The best choice depends on your taste preferences and health needs.
Monk fruit (Luo Han Guo) is a small green melon that has been grown in southern China for centuries. It has been used in Chinese medicine to help with colds, asthma, and stomach problems. Today, monk fruit is popular among people looking for a natural sugar alternative.
Here’s what to know about monk fruit:
- Origin and history: Monk fruit comes from Siraitia grosvenorii, a plant native to southern China. It is named after the Buddhist monks who first grew it more than 800 years ago.
- How it’s made: The fruit is harvested, the skin and seeds removed, and the juice extracted. The juice is dried into a concentrated powder or liquid sweetener.
- Sweetness level: Monk fruit extract is 100–250 times sweeter than sugar, thanks to compounds called mogrosides, which do not raise blood sugar.
- Nutritional profile: Monk fruit contains health-protective compounds like flavonoids and antioxidants that may offer health benefits. Monk fruit sweeteners contain no calories, no fat, and 0.5 grams of carbs per teaspoon.
- Safety: Monk fruit sweeteners are considered Generally Recognized as Safe (GRAS) by the U.S. Food and Drug Administration (FDA). Studies have found no evidence of harmful side effects when consumed in typical amounts.
- Side effects: Some monk fruit sweeteners are mixed with erythritol. Erythritol is a type of sugar alcohol that adds bulk and texture, making it more like regular sugar. While it’s generally safe, people who are sensitive to sugar alcohols may experience digestive issues like gas or bloating. Also, some early research suggests a possible link between erythritol and blood clots, but more studies are needed.
Stevia comes from the leaves of the Stevia rebaudiana plant. Like monk fruit, it has been used for centuries in traditional medicine and as a sweetener.
Here’s what to know about stevia:
- Origin and history: Stevia comes from the Stevia rebaudiana plant, native to South America. Indigenous people have used stevia leaves to sweeten tea and medicinal preparations for over 1,500 years.
- How it’s made: The sweet compounds, called steviol glycosides, are extracted from the leaves, purified, and made into powder or liquid form.
- Sweetness level: Steviol glycosides (stevia extracts) are 250–300 times sweeter than sugar. It does not affect blood sugar.
- Nutritional profile: Stevia contains antioxidants and other beneficial plant compounds. Stevia sweeteners have no calories, no fat, and 1 gram of carbs per teaspoon.
- Safety: Stevia sweeteners are considered safe to use by the FDA and are labeled as GRAS. The World Health Organization (WHO) and the FDA recommend keeping your intake of steviol glycosides below 4 milligrams per kilogram of body weight each day.
- Side effects: There is some evidence that stevia may negatively affect gut bacteria, but more research is needed. Stevia may also cause digestive upset, such as bloating and gas, in some individuals, particularly when consumed in large amounts.
Although monk fruit and stevia are both natural, zero-calorie sweeteners, there are a few key differences to consider:
- Sweetness: Stevia is slightly sweeter than monk fruit.
- Taste: Some people describe stevia as having a slightly bitter aftertaste. Monk fruit tends to have a subtle, somewhat fruity taste.
- Cost: Monk fruit generally costs more than stevia because it’s difficult to grow and expensive to export.
- Health benefits: Stevia has more human research supporting its potential to help with immune health and appetite control. Monk fruit is newer, and most of the research so far has been in animals.
- Versatility: You can use both in drinks, baking, and cooking, but stevia can have a stronger aftertaste. Because it’s very sweet, stevia may not work well in some baked goods.
- Availability: Stevia is more widely available in grocery stores and is often found in more products than monk fruit.
Despite their differences, monk fruit and stevia have plenty in common:
- Zero calories: Both are calorie-free and sugar-free, making them a good option for people looking to lower their sugar and calorie intake.
- Low glycemic impact: Stevia and monk fruit are blood-sugar-friendly, making them good options for people with diabetes.
- FDA-approved: Both are GRAS-approved for use in foods and beverages in the United States, with no serious side effects reported when consumed in normal amounts.
- Use: Both sweeteners are heat-stable, so you can use them in baking and cooking. They can also be used to sweeten beverages like tea and coffee.
The best sweetener depends on your personal preferences and dietary needs. Here are a few factors to consider:
- Taste: If you find stevia’s bitter aftertaste unpleasant, monk fruit might be a better choice.
- Budget: If cost is a priority, stevia is usually more affordable.
- Availability: Stevia sweeteners are typically easier to find in grocery stores.
- Allergies: If you’re allergic to plants in the Asteraceae family, such as daisies, ragweed, or sunflowers, you should avoid stevia.
It’s also important to check for added ingredients, as they can change the nutritional value. Trying both sweeteners in different recipes can help you find which one you prefer.
Monk fruit and stevia are two popular calorie-free natural sweeteners. They can both help you cut down on added sugar and calories without sacrificing sweetness. Ultimately, the best one comes down to your taste preferences, budget, and availability.
