Monkfruit sweetener, also known as lo han guo, is a sugar substitute derived from a small green melon native to Southeast Asia. For centuries, it has been used in Traditional Chinese Medicine, but it has only recently gained mainstream popularity in Western diets as a zero-calorie alternative to sugar. The sweetness comes from compounds called mogrosides, which are separated from the fruit's natural fructose and glucose during processing. As a result, the final extract contains no calories and does not affect blood sugar levels. However, the safety of monkfruit sweetener is a nuanced topic that requires understanding the difference between the pure extract and the products commonly sold in stores.
The Safety of Pure Monkfruit Extract
From a regulatory standpoint, the pure extract is considered safe. The FDA gave it the Generally Recognized as Safe (GRAS) designation in 2010, indicating that a panel of qualified experts agrees it is safe for its intended use. Studies have also shown a low risk for allergic reactions, though they can occur in individuals sensitive to other gourds, like pumpkins or cucumbers. For most consumers, pure monkfruit extract offers several benefits:
- Zero Calories and Carbohydrates: It provides sweetness without adding any caloric or carbohydrate load to a meal or drink, which can be beneficial for weight management.
- Blood Sugar Neutral: Because the sweetness is from mogrosides and not sugar, it does not raise blood glucose levels, making it a safe choice for people with diabetes.
- Antioxidant Properties: Some research suggests the mogrosides in monkfruit have antioxidant and anti-inflammatory properties, though more human studies are needed to confirm these benefits.
The Potential Risks of Blended Monkfruit Sweeteners
The primary health concerns associated with monkfruit sweeteners are not from the pure extract itself but from the additional ingredients in many commercial products. Because monkfruit extract is intensely sweet—up to 250 times sweeter than sugar—manufacturers often combine it with other substances to reduce the intensity and provide a more familiar texture.
The Problem with Erythritol
A common additive in monkfruit products is the sugar alcohol erythritol. While generally considered safe in moderation, a 2023 study published in Nature Medicine raised significant concerns. It found that higher blood levels of erythritol were linked to an increased risk of heart attack, stroke, and early death in individuals with existing risk factors for heart disease.
- Cardiovascular Risk: The study's findings indicate that regular, heavy consumption of erythritol could pose risks, particularly for vulnerable populations.
- Digestive Discomfort: Like other sugar alcohols, erythritol can cause digestive issues such as bloating, gas, and diarrhea, especially when consumed in large amounts.
The Lack of Long-Term Human Research
While monkfruit has a long history of traditional use, it is relatively new to the mass-market in its concentrated form. The FDA's GRAS status is based on the available data, but extensive human research on the long-term effects of consuming processed monkfruit extract is still lacking. This is particularly true for sensitive groups like children and pregnant women. For these reasons, many health experts advise consuming monkfruit and other non-nutritive sweeteners in moderation.
How to Choose a Healthy Monkfruit Product
To navigate the potential risks, it is essential to be a vigilant consumer. Here are some tips for incorporating monkfruit sweetener into a healthy diet:
- Read the Label: Always check the ingredients list. Look for products that contain only pure monkfruit extract and avoid blends with added sugar alcohols like erythritol or other fillers.
- Moderate Consumption: Use monkfruit sweetener sparingly, not as a license to consume heavily sweetened foods. Focus on re-training your palate to appreciate less intense sweetness over time.
- Prioritize Whole Foods: Use monkfruit as an occasional additive rather than a primary health solution. Whole fruits are always the superior choice for sweetness as they provide fiber, vitamins, and minerals.
Comparison: Pure Monkfruit Extract vs. Blended Sweetener
| Feature | Pure Monkfruit Extract | Blended Monkfruit Sweetener |
|---|---|---|
| Ingredients | Only monkfruit extract (mogrosides). | Monkfruit extract plus other additives (e.g., erythritol, dextrose, inulin). |
| Calories | Zero. | Varies depending on additives. Pure extract is zero-calorie. |
| Glycemic Impact | Zero. | Varies, but typically low. Additives like dextrose can affect blood glucose. |
| Taste | Intensely sweet; may have a slight aftertaste for some. | More balanced, sugar-like taste due to additives. Aftertaste varies by brand. |
| Health Risks | Very low; potential for rare allergic reaction. | Increased risk of cardiovascular issues (from erythritol) and potential digestive discomfort. |
| Cost | More expensive due to complex processing. | Generally less expensive than pure extract. |
Conclusion
In short, pure monkfruit extract is a promising natural, zero-calorie sweetener that the FDA recognizes as safe for consumption. The potential health problems are largely tied to blended products containing other additives, particularly the sugar alcohol erythritol, which has been linked to increased cardiovascular risks. To minimize risk, consumers should always read labels and opt for pure monkfruit extract while remembering that moderation is key. A balanced diet should prioritize whole, naturally sweet foods rather than relying heavily on any concentrated sweetener. With informed choices, monkfruit sweetener can be a safe tool for managing sugar intake, not a potential harm to your health.
