Monk fruit
- Our verdict: 2 - relatively ok
- Latest update & fact check: 2024.8.5 - Rebecca Taylor, CNP
- Origin: It is produced from natural sources that are not further chemically treated.
Monk fruit, also known as Luo Han Guo (Siraitia grosvenorii), is a small green gourd that belongs to the gourd family (Cucurbitaceae). It is native to southern China and northern Thailand. The fruit has been used for centuries in traditional Chinese medicine for its purported health benefits, including its use as a natural sweetener. Monk fruit extract is about 150‑200 times sweeter than sugar and contains no calories, making it a popular sugar substitute. The sweetness of monk fruit is mainly due to its natural compounds called mogrosides, which are powerful antioxidants.
Origin
Monk fruit is a natural product derived from the fruit of the Siraitia grosvenorii plant. The sweetener is obtained by removing the seeds and skin, crushing the fruit and collecting the juice. The juice is then processed to separate the mogrosides from the other components, resulting in a concentrated sweetener. Monk fruit sweetener is natural and contains no artificial chemicals.
Characteristics and uses in the food industry
Monk fruit sweetener is used for several reasons in food products:
- Calorie‑free sweetener: It provides sweetness without any extra calories, making it ideal for products suitable for diabetics and individuals in reduction.
- High sweetness: It is 150‑200 times sweeter than sugar, which means only small amounts can be used to achieve the desired sweetness.
- Natural Origin: It comes from fruit, which is what consumers looking for natural sweeteners hear about.
- Temperature stability: It can be used in cooking and baking without losing its sweetness.
- Antioxidant properties: It contains mogrosides, which have antioxidant properties, and may be health friendly.
Use in ultra‑processed foods
Monk fruit is widely used in ultra‑processed foods for several reasons:
- Sweetener: Due to its high sweetness and zero calorie content, it is used to replace sugar in beverages, desserts and snacks. This helps to reduce the calorie content and glycemic load of products.
- Calorie reduction: In products such as diet sodas, low‑calorie snacks and sugar‑free candy, monk fruit allows manufacturers to increase sweetness without adding calories.
- Flavor enhancer: monk fruit can improve the overall flavor profile of foods and beverages. Its unique taste complements a variety of flavors, making it a versatile ingredient in food formulations.
- Combination with other sweeteners: It is often used in combination with other sweeteners, such as erythritol or stevia, to balance sweet profiles and reduce aftertaste, improving the overall taste of the product.
- Consumer appeal: The natural origin of monk fruit appeals to consumers reticent to artificial sweeteners. Products containing monk fruit can be marketed as containing 'natural sweeteners', which increases their marketability.
Impact on human health
Although monk fruit sweetener is generally considered safe (GRAS) by the FDA, there are several health considerations to keep in mind:
- Allergies: although rare, some individuals may be allergic to monk fruit. Symptoms may include rashes, difficulty breathing, or anaphylactic reactions.
- Digestive upset: In some cases, monk fruit sweeteners can cause digestive upset such as bloating or gas, especially when consumed in large quantities or in combination with other sugar alcohols.
- Interaction with other sweeteners: When combined with artificial or natural sweeteners, their combined health effects are not well described, which may lead to unexpected side effects.
- Moderation: Like all sweeteners, monk fruit should be consumed in moderation as part of a balanced diet.
Sources
- Chen, N., Cao, W., Yuan, Y., Wang, Y., Zhang, X., Chen, Y., Yiasmin, M. N., Tristanto, N. A., & Hua, X. (2024). Recent advances in mogrosides: A review on biological activities, synthetic biology, and applications in the food industry. Food Chemistry, 402, 134093. https://doi.org/10,1016/j.foodchem.2024,134093
- Zhang, Y., Wang, Z., & Zhao, Y. (2012). Antioxidant and anti‑inflammatory activities of cucurbitane triterpenoids from the fruit of Siraitia grosvenorii. Food Chemistry, 132(4), 2055‑2061.
- Ashwell, M. (2015). Stevia, Nature's Zero‑Calorie Sustainable Sweetener: A New Player in the Fight Against Obesity. Nutrition Today, 50(3), 129‑134.