Research On Monk Fruit Extract
Its amazing how many health boosting properties are packed into these unusual fruits. As mentioned earlier, monk fruit has been used for centuries to fight infections and allergies in traditional Chinese medicine.
It has antihyperglycemic properties that gently lower blood sugar levels in the body. Monk fruit also contains an antioxidant compound called mogroside, which has been associated with improved insulin release from the pancreas.
The antioxidants from the mogrosides exhibit powerful free radical scavenging ability that protects DNA from oxidative damage.
One study showed that rats given monk fruit extract had a less dramatic increase in blood glucose after eating sugar. This study suggested that monk fruit extract may also prevent blood sugar spikes in humans, which would be a huge win for diabetics.
Studies have shown that the mogrosides found in monk fruit extract also have a cooling effect that is anti-inflammatory within the body. These anti-inflammatory effects may further improve type 2 diabetes and reduce risk of developing cancer or other chronic diseases.
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What Are Natural & Artificial Sweeteners
The FDA defines sweeteners as: commonly used as sugar substitutes or sugar alternatives because they are many times sweeter than sugar but contribute only a few or no calories when added to foods.
This means that regular sugar, honey, and Agave nectar/syrup dont fall into the sweetener category. However, I do want to address these quickly before moving on to the real natural and artificial sweeteners, since Ive seen claims of how honey and agave wont impact blood sugar in the same way as sugar.
What Monk Fruit Is Made Of
This plant contains several bioactive compounds that are considered good for your health, and although it is traditionally used as a natural sweetener in regions like China, it is also used as a remedy to nourish the lungs, to treat heat stroke, intense thirst, constipation, sore throat, cough, and for cold weather.
Monk fruit is rich in many compounds that have high biological effects and a sweet taste. These compounds are part of a substance called mogrol that contains glucose molecules. Although not much is known about how it is metabolized by humans, the effects are believed to be the same or similar to those found in animal studies.
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Is Monk Fruit Clean
Whether monk fruit is clean or not is a tricky question. If you are buying a product to bake with for example, and it is produced to measure cup for cup with stevia, to do so, other ingredients need to be added .
Although dextrose is derived from corn and is considered natural, it is processed sugar and has calories. Simple monk fruit sweetener does not.
In a nutshell, if the product you buy is pure monk fruit extracted to liquid or powder, its clean.
Best Sugar Substitutes For Diabetics
Natural non-nutritive sweeteners such as monk fruit, erythritol, and stevia are the best sugar substitutes for diabetics. Artificial non-nutritive sweeteners should be avoided or only used sparingly. According to some studies, artificial sweeteners are believed to be a prime reason for the development of type 2 diabetics.
Monk fruit, erythritol, and stevia are also the best sweeteners for brain health.
References:
Although mogroside extracts from monk fruit may have health benefits, more research is needed.
To date, studies have used high doses of monk fruit extract that are much more concentrated than what youre likely to encounter with a sweetener.
Its not clear what dosage you would need to experience any of these health benefits.
SUMMARY
Monk fruit extract is likely to have health benefits due to its antioxidant and anti-inflammatory properties. However, more research is needed.
Monk fruit sweetener is relatively new to the market, as the FDA only recognized it as generally safe in 2010.
Unlike other low-calorie sweeteners, monk fruit extract doesnt have many studies examining its effects.
However, this doesnt mean that its harmful.
Monk fruit has been used as a food for hundreds of years, and there have been no reported side effects from eating the sweetener.
SUMMARY
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Are Sweeteners From Monk Fruit Better Than Regular Sugar
Excessive sugar consumption has been linked to a variety of health problems, such as damaging teeth, obesity, diabetes, cholesterol, heart, and can even increase the risk of cancer.
To that end, health-conscious people are starting to reduce sugar intake in everyday foods and drinks, but some are looking for other healthier alternative sweeteners. Monk fruit sweetener is a natural sweetener that is better than regular sugar.
Best Monk Fruit To Buy
There are only a handful of monk fruit brands on the market Lakanto, Monk Fruit In The Raw, Pure Monk, NOW Foods, Health Garden, KAL, ZenSweet, Swanson, and EZ-Sweetz. None are organic and most include sugar alcohols. Some combine with stevia.
Some taste awful, or you have to use a ¼ of the bottle just to achieve a medium sweetness.
Thats because the most effective extraction methods are patented. So its not like table sugar, which can be made in a commodity fashion.
Coming from someone who uses the sweetener daily and reviews many brands, without a doubt the best tasting monk fruit is Lakanto.
The dry granulated form however is diluted with non-GMO erythritol to achieve a 1:1 ratio to sugar in recipes.
While many people have diarrhea, gas, and bloating with typical erythritol, what Lakanto uses is a different form its made by fermentation, instead of hydrogenation .
As a result, many customer reviews report no GI side effects with it. However, we still experience some digestive abnormalities when eating higher amounts of Lakanto powder.
For that reason, we opt for Lakanto liquid monk fruit since its not made with sugar alcohols like erythritol. .
Monk Fruit In The Raw does not contain sugar alcohols, but either the extraction method or the maltodextrin seems to be causing gas for many people, when used in high amounts.
We like it so much, we buy up to a dozen or more bottles at a time. Thats a photo of whats in our pantry.
Complaints about quantity and price aside
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More Research Is Needed
Although mogroside extracts from monk fruit may have health benefits, more research is needed.
To date, studies have used high doses of monk fruit extract that are much more concentrated than what youre likely to encounter with a sweetener.
Its not clear what dosage you would need to experience any of these health benefits.
SUMMARY
Monk fruit extract is likely to have health benefits due to its antioxidant and anti-inflammatory properties. However, more research is needed.
Monk fruit sweetener is relatively new to the market, as the FDA only recognized it as generally safe in 2010.
Unlike other low-calorie sweeteners, monk fruit extract doesnt have many studies examining its effects.
However, this doesnt mean that its harmful.
Monk fruit has been used as a food for hundreds of years, and there have been no reported side effects from eating the sweetener.
SUMMARY
May Help To Promote Weight Loss
Don’t be fooled by its super-sweet tastemonk fruit can actually be a great option for anyone watching their waistline. It contains no calories, carbs, or fat, which allows you to save a significant amount of calories and carbs when substituting monk fruit sweetener for regular table sugar. Research shows that using low-calorie sweeteners, such as monk fruit, can aid in moderate weight loss. Just be sure to choose monk fruit products that don’t include any added sugars. Just because sweeteners are calorie- and sugar-freethat doesn’t mean you should add them to everything you eat.
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Fighting Infections And Prevents Kidney Failure
Due to its natural microbial agent, the monk fruit inhibits the growth of unwanted microbes by providing helpful anti-microbial properties that maintain the correct bacterial balance in the gut.
For example, artificial sugars and sweeteners are feed the gut with unfriendly and pathogenic bacteria like Candida albicans while the sugar from monk fruit promotes a healthy gut by providing friendly bacteria such as L. casei, B. bifidum, L. salivarius, and L. acidophilus.
Hence, it is effective in suppressing the surge of antibiotic resistance. It is also used in the treatment of sore throats and gum diseases in the mouth. Also by inhibiting sugar overload, it prevents kidney failure.
How Sweet Is Monk Fruit
Monk fruit-based sweeteners are 150-200 times sweeter than sugar and add sweetness to foods and beverages without adding calories. They are generally used in beverages and foods such as soft drinks, juices, dairy products, desserts, candy, and condiments. Another advantage that monk fruit has over other sweeteners is that it is stable at high temperatures, which means it can be used for baking without changing the taste or making the final product bitter. Also, like all zero-calorie and low-calorie sweeteners, only very small amounts are needed to achieve the same sweetness as sugar.
Regarding safety, monk fruit sweeteners have been approved and generally recognized as safe by the FDA since 2010.
Read Also: What Happens To Your Body When You Have Diabetes
How Long Will Lemonade Last
Homemade lemonade will last 5-7 days in the fridge, just make sure not to put any fruit in the pitcher or it won t last more than 2-3 days. Lemonade actually gets better when you chill it 2-3 hours after making, if you can wait that long!.
Make sure to check out my other keto and diabetic friendly recipes:
Safe Sugar Substitutes For Diabetics
Monk fruit extract
Monk fruit naturally contains mogrosides, a type of antioxidant responsible for the sweet taste of this treat. Researchers have found a way to extract this antioxidant to produce a sugar-free sweetener that does not contain calories and does not affect blood sugar levels.
Stevia
To make stevia sweetener, manufacturers collect the leaves of the Stevia rebaudiana plant and process them into fine crystals. Stevia is low in calories and retains its flavor when heated, making it an ideal sweetener for baking or hot drinks.
Erythritol
Erythritol is a sugar alcohol derived from the fermentation of cornstarch or wheat. It has very few calories and has no impact on blood sugar. While erythritol is less likely than others to do so, sugar alcohols can upset your stomach. Start with small amounts and discontinue use if it causes any discomfort. With that said, it is safe even in relatively large quantities.
Fresh fruit
Did you know that you can find the most natural sweetener in the aisle? Fresh fruit can be a great addition to your recipes, as fruits contain fiber that helps slow down sugar absorption and thus reduce the impact on your blood sugar levels. Try using mashed bananas, unsweetened applesauce or date paste in your next recipe.
Most people with diabetes do not need to reduce the amount of fruit they eat, says Dr. Ho. However, dried fruits and fruit juices can be high in sugar and should therefore be better limited or avoided.
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Drawbacks Of Using Yacon Syrup As Maple Substitute For Diabetics
If you consume a large amount of yacon syrup at a time, you may have certain adverse effects:
What Is Monk Fruit Sweetener And Is It Keto
SUMMARY
What is monk fruit good for? This natural sweetener and sugar replacement is low in calories and carbohydrates. Studies show monk fruit benefits diabetes and supports healthy weight management.
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Traditional sweeteners are often high in carbs, and this is bad news if youre one of the many people who follow a low-carb diet.
Fortunately, there are other options to consider. One of these options is monk fruit sweetener.
Monk fruit extract is one of the newest low-carb sweeteners to hit the market, and there are some good reasons for giving it a try. Its a great choice if you want to reduce your sugar intake. Monk fruit benefits your health by supporting healthy weight management, and it has properties that can help ward off diabetes.
What is monk fruit all about, and how can it support your wellness journey? And does a monk fruit sweetener belong in your pantry? Lets take a closer look.
In this article, we will:
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Why Are Artificial Sweeteners Bad For People With Diabetes
Some artificial sweeteners say sugar-free or diabetic-friendly, but research suggests these sugars actually have the opposite of effect.
Your body responds to artificial sweeteners differently than it does regular sugar. Artificial sugar can interfere with your bodys learned taste. This can confuse your brain, which will send signals telling you to eat more, especially more sweet foods.
Does It Contain Any Sugar Or Calories
Pure monk fruit extract powder does not typically contain sugar or calories. The sweet taste in monk fruit comes from the extracted mogrosides, which is a non-nutritive sweetener, which means it contains very little to no calories.1
I looked at a few different brands and saw that some pure monk fruit powders contain 1 gram of carbohydrates, which is hardly worth noting. Some name brands that use monk fruit extract to create sugar-free sweeteners also contain other compounds, such as sugar alcohols, stevia, or even a few grams of real sugar. If you are trying to avoid these things, it is best to check labels and go for pure monk fruit powder sweetener.
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Where Can We Buy Monk Fruit
You can get monk fruit sweeteners in various online stores, but it is worth noting the ingredients so that you do not be fooled by the lure of zero calories. I reminded you to use the sweetener a little bit because it tastes much sweeter than sugar.
You can also buy it directly at natural health food stores or Chinese supermarkets, although the popular products are still difficult to find on traditional store shelves.
How To Store Diabetic Brownies
You can store these brownies in an airtight container for up to five days.
Stored in the fridge for an extra fudgy texture.
They will keep in the freezer for 3 6 months. Frozen for longer periods will tend to dry them out.
If youâve tried Diabetic Brownies or any other recipe on Cultured Palate please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you! You can also FOLLOW ME on , , , and .
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What Are Some Good Diabetic Dessert
Well, these diabetic brownies are definitely a good choice, but you could also satisfy a sweet tooth a few other ways.
Most recipes can be converted to a good diabetic dessert by substituting appropriate ingredients such as coconut flour or almond flour and a natural sweetener like stevia, monk fruit and erythritol.
Other ready-made options, depending on your diet preference could be:
- Sugar-free hot chocolate with sugar-free whipped cream
- Sugar-free Jello or Pudding
- fresh seasonal fruit in yogurt
- appropriately sweetened ice cream sandwiches
How To Choose The Right Sweetener
Whats the best monk fruit sweetener to purchase? Because of its short shelf life, the only way to try monk fruit fresh would be to travel to Southeast Asia and buy one fresh off the vine, which obviously is unrealistic for many people.
The next best way to try monk fruit extract or monk fruit powder is to purchase it in dried form.
Wondering where to buy monk fruit? Dried monk fruit can be found online and at many Chinese markets.
You can use the dried fruit in soups and teas.
You can also make your own monk fruit sugar substitute by creating an extract .
You can choose to make it using alcohol, pure water or glycerin, or a combination of the three. Making your own solution at home ensures you know what ingredients are used and the quality of ingredients.
Monk fruit extract is manufactured in a number of different ways. Most commonly, the fresh fruit is harvested and the juice is combined with a hot water infusion, filtered and then dried to create a powdered extract.
Some types may be labeled as monk fruit in the raw if they dont contain other ingredients.
The sweetness is contained in the mogrosides, and depending on the manufacturer, the percentage of the compound varies, which means different products will have different sweetness levels.
Beware of types that include added ingredients like molasses and a sugar alcohol called erythritol, which may cause digestive issues among some people.
Monk Fruit Recipes:
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Is Monk Fruit Sweetener Actually A Healthy Sugar Substitute
While monk fruit extract may be a healthier choice compared to sugar and many other artificial sweeteners, that doesnt necessarily mean you should add it to all of your meals, says Cara Harbstreet, M.S. R.D. L.D., of Street Smart Nutrition. Like anything, moderation is key.
Monk fruit sweeteners are calorie-free, but that doesnt mean they can be used with abandon, says Harbstreet. From a safety standpoint, there would be no negative physical effects. However, health encompasses our emotional and mental health as well, and low-calorie or calorie-free sweeteners are often associated with dieting behaviors that can damage ones relationship with food.
Translation: Adding any kind of sweetener to your food might make you crave sugary things, which can cause a vicious cycle, especially if your goal is weight loss.
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