If you’re looking to cut down on sugar but still want to satisfy your sweet tooth, you’ve probably come across Monk Fruit and Stevia as popular alternatives. But which one should you choose? Let’s dive into the details.
What Is Monk Fruit?
The Monk Fruit is a small fruit initially found in Southeast Asia with a green and gourd-like characteristic. Initially, it was employed by Buddhist monks, hence the title of this kind of massage.
The fruit is not palatable when fresh; consequently, it is dried and used to prepare medicinal teas or sweetening agents.
The one derived from Monk Fruit extract contains negligible calories; it is 150 to 200 times sweeter than sugar and does not comprise fats, sodium, or carbohydrates.
It is especially preferred by many people who intend to take a sweetener that is 100% natural, and this one contains zero calories.
The Food and Drug Administration of the United States (US FDA) categorizes Monk Fruit sweeteners as Generally Recognised As Safe (GRAS).
Pros of Monk Fruit:
- No impact on blood sugar levels: Ideal for those with diabetes or anyone watching their blood sugar.
- Zero calories: Helps with weight management.
- Versatile forms: Available in liquid, granule, and powder forms.
- Safe for most people: Suitable for children, pregnant women, and breastfeeding mothers.
Cons of Monk Fruit:
- Expensive and hard to find: Monk Fruit sweeteners can be pricier and less accessible than other sweeteners.
- Taste: Some people don’t like the fruity aftertaste.
- Possible additives: Some products may contain other sweeteners like dextrose, which could affect their natural profile.
What Is Stevia?
The next natural, zero-calorie sweetener is Stevia, taken from a plant belonging to the Asteraceae family.
It is frequently used in foods; while the FDA has designated specific refined forms such as Rebaudioside A (Reb A) as Generally Recognized as Safe (GRAS), whole leaf or crude stevia extracts are not allowed since they are thought to have some adverse health effects.
Stevia sweeteners are 200-300 times sweeter than sugar and come in liquid, granule, or powdered forms.
Pros of Stevia:
- Zero calories: Great for weight management.
- Doesn’t raise blood sugar: Suitable for people with diabetes.
- Versatile forms: Like Monk Fruit, it’s available in multiple forms.
Cons of Stevia:
- Higher cost: More expensive than sugar and other artificial sweeteners.
- Possible side effects: Can cause bloating, nausea, or gas.
- Taste: Some find its licorice-like flavor and bitter aftertaste unpleasant.
- Allergy risk: Those allergic to plants in the Asteraceae family (like daisies or sunflowers) should avoid it.
How to Choose the Right Sweetener?
When deciding between Monk Fruit and Stevia, consider the following:
- Purpose: Do you need it for beverages, baking, or both?
- Dietary needs: Are you diabetic or trying to lose weight?
- Taste preference: Which flavor do you prefer?
- Budget: Can you afford a more expensive sweetener?
- Purity: Does it matter if the sweetener contains additional ingredients?
Both sweeteners are versatile and can be used in various recipes. However, since they are much sweeter than sugar, start with a small amount and adjust to taste.
Conclusion
Monk Fruit and Stevia are excellent low-calorie sweeteners instead of sugar, but both have advantages and disadvantages. Your decision should be based on your preferences, diet, etc.
For instance, the sweetener you intend to use for baking or in your cup of coffee. For that reason, both choices are better than artificial sweeteners and can be consumed as a part of a healthy diet, provided that moderation is exercised.
