What is Lakanto Sweetener?
Lakanto is a brand of zero-calorie sweetener that combines monk fruit extract with erythritol to create a granular product that measures cup-for-cup like sugar. Monk fruit, or Luo Han Guo, is a small melon from Southeast Asia that contains compounds called mogrosides, which are intensely sweet but contain no calories. Erythritol is a sugar alcohol found naturally in some fruits and vegetables. This blend is popular among those on ketogenic, diabetic, or low-sugar diets because it provides sweetness without the caloric load or glycemic impact of sugar.
The Potential Downsides: Is Lakanto Bad for Your Health?
While Lakanto is marketed as a natural and healthy alternative, its main ingredient, erythritol, has come under scrutiny. Recent studies have raised potential health concerns, particularly for at-risk populations.
Cardiovascular Risks
In February 2023, a study published in Nature Medicine revealed a concerning link between high levels of erythritol in the blood and an increased risk of heart attack and stroke, especially in individuals with existing cardiovascular disease or related risk factors. The research suggested that erythritol might promote blood clotting, which can lead to these events. The study’s authors emphasized that more research is needed, but recommended caution for at-risk groups. The Calorie Control Council, an industry association, disputed the findings, arguing the study's conclusions should not be broadly applied.
Digestive Discomfort
Like other sugar alcohols, excessive consumption of erythritol can cause digestive issues, though it is often better tolerated than others like xylitol or sorbitol. Side effects can include bloating, gas, stomach cramps, and diarrhea. This happens because the body does not fully absorb sugar alcohols, and they can pull water into the intestines, creating a laxative effect. For most people, these effects occur only with high intake, but individual sensitivities vary widely.
Impact on Gut Health
The long-term effects of sweeteners like erythritol on the gut microbiome are still under investigation. Some research indicates that non-nutritive sweeteners may alter gut bacteria, potentially impacting brain-gut signaling and metabolic health. While some preliminary studies on monk fruit's mogrosides suggest they may act as prebiotics to feed good gut bacteria, the effects of the blended product on the gut are not yet fully understood.
The Benefits: Is Lakanto a Healthier Alternative to Sugar?
Despite potential concerns, Lakanto offers several advantages over traditional sugar, making it a preferable choice for many people.
Zero Calorie and Zero Glycemic Impact
Unlike sugar, which spikes blood glucose levels, Lakanto has a zero glycemic index and zero net carbs. This is a major benefit for individuals managing blood sugar, such as those with diabetes, and for people on low-carb or keto diets. Replacing sugar with a zero-calorie option can also help reduce overall caloric intake, which is beneficial for weight management.
Dental Health
Since Lakanto contains no actual sugar, it does not contribute to tooth decay or cavities. This is because it doesn't feed the harmful bacteria in the mouth that produce acid and cause dental issues. Using Lakanto can help promote better oral health compared to consuming sugary products.
Antioxidant Properties
Monk fruit contains mogrosides, which have been shown to have antioxidant and anti-inflammatory properties in studies. While the health benefits of monk fruit extract in its processed sweetener form are still being researched, the raw fruit has a history of traditional medicinal use.
Lakanto vs. Other Popular Sweeteners
Choosing the right sugar substitute can be difficult, as each has its own profile of pros and cons. Here's how Lakanto stacks up against two other common options.
| Feature | Lakanto (Monk Fruit + Erythritol) | Stevia (Extract) | Allulose |
|---|---|---|---|
| Ingredients | Monk fruit extract and erythritol | Extract from stevia plant | Natural sugar found in figs, wheat, etc. |
| Calories | Zero | Zero | Low-calorie (approx. 0.4 kcal/g) |
| Sweetness | 1:1 sugar replacement due to blend | Very sweet (up to 300x sugar) | Less sweet (approx. 70% of sugar) |
| Taste | Clean, sugar-like taste, no strong aftertaste | Can have a bitter, licorice-like aftertaste | Mild, clean sweetness |
| Digestion | Erythritol can cause digestive upset in large amounts | Well-tolerated, can cause mild GI issues | Minimal digestive side effects |
| Glycemic Index | Zero | Zero | Low impact |
How to Safely Use Lakanto and Assess Your Risk
To determine if Lakanto is right for you, consider your personal health status and consumption habits. While the FDA has designated monk fruit and erythritol as 'Generally Recognized as Safe' (GRAS), individual tolerance and health conditions are key factors.
- Start small: If you have concerns about digestive side effects, start with small amounts to assess your body's tolerance.
- Consider health risks: If you are at a heightened risk for cardiovascular disease, or have underlying conditions like diabetes, it is wise to consult your doctor before regular or heavy consumption of erythritol-containing sweeteners.
- Read labels: Always check the ingredients, as some 'monk fruit' products may contain other sweeteners or bulking agents.
- Moderation is key: Like any sweetener, moderation is important. Over-reliance on sweeteners, even natural ones, can maintain a craving for overly sweet foods.
Conclusion
So, is Lakanto sweetener bad for you? The answer is nuanced and depends largely on the individual and their health profile. For many, Lakanto provides a zero-calorie, zero-glycemic alternative to sugar with a clean taste. However, the erythritol component carries risks, including potential cardiovascular concerns for at-risk individuals and possible digestive upset in larger quantities. The long-term impact on gut health is also not yet fully understood. Those with heart health concerns should exercise caution and consult a healthcare provider. As with any sugar substitute, it is a tool for reducing sugar intake, not a magic bullet for health. A balanced diet of whole foods remains the most beneficial approach to long-term wellness.
Final Recommendations
- Low-risk individuals: For most healthy people, Lakanto is likely safe in moderate amounts. Monitor for any digestive issues.
- High-risk individuals: Those with pre-existing heart conditions, diabetes, or cardiovascular risk factors should consider limiting or avoiding erythritol and consulting a physician.
- For baking: Lakanto's 1:1 sugar replacement ratio is convenient, but be mindful of the erythritol content. Alternatives like allulose might be a better choice for some.
- Listen to your body: Pay attention to how your body responds and adjust your intake accordingly.
Authoritative Resource
For further information on the cardiovascular risks associated with erythritol, the study published in Nature Medicine provides a detailed analysis: Cleveland Clinic study on erythritol link to heart attack and stroke.
