Monkfruit vs. Stevia: An Overview of Two Popular Sugar Alternatives
As natural, zero-calorie sweeteners, monkfruit and stevia have become staples for individuals managing diabetes, following keto diets, or simply seeking to reduce sugar intake. Both are derived from plants: monkfruit from the Southeast Asian Siraitia grosvenorii melon and stevia from the South American Stevia rebaudiana plant. Their intense sweetness comes from naturally occurring compounds—mogrosides in monkfruit and steviol glycosides in stevia—that are hundreds of times sweeter than sugar.
While sharing a similar zero-calorie, zero-carb profile, their processing and potential side effects diverge significantly, influencing their overall safety perception. Monkfruit, for instance, has gained favor for its clean, sugar-like taste without the bitter aftertaste often associated with stevia. It is worth noting that while highly purified stevia is GRAS, crude stevia extracts are not, emphasizing the importance of understanding product labels.
The All-Important Role of Additives
Perhaps the most critical factor when evaluating safety is what else is in the packet or bottle. Because both monkfruit and stevia extracts are so potent, they are frequently bulked up with other ingredients to make them easier to measure and use.
- Common Additives: Sweetener blends often contain sugar alcohols like erythritol, dextrose, or maltodextrin.
- Potential for GI Distress: Sugar alcohols are a known cause of gastrointestinal (GI) side effects, including bloating, gas, and digestive upset in some individuals.
- Hidden Risks: Recent studies, such as one noted by the Cleveland Clinic, have even raised concerns about a potential link between erythritol consumption and increased risk of cardiovascular events, though more research is ongoing.
This is where label-reading becomes paramount. A product branded as “monkfruit sweetener” may have erythritol as its primary ingredient. For the most beneficial and pure form, consumers should seek single-ingredient or raw extracts.
The Gut Microbiome and Other Health Considerations
Beyond immediate digestive effects, researchers are exploring the long-term impact of these sweeteners on the gut microbiome. While studies on monkfruit have shown a neutral effect on gut bacteria and even potential antioxidant benefits from its mogrosides, the evidence for stevia is more mixed. Some studies have indicated that stevia may interfere with the balance of gut microbiota, although further human studies are needed for conclusive evidence.
Additionally, stevia may cause allergic reactions in individuals sensitive to plants from the Asteraceae family, such as ragweed, daisies, and sunflowers. While rare, this is a distinct risk not typically associated with monkfruit extract. Individuals taking certain medications for blood pressure or diabetes should also use caution with stevia, as it may interact with these drugs.
Comparison Table: Monkfruit vs. Stevia Safety and Characteristics
| Feature | Monkfruit Sweetener (Pure Extract) | Stevia Sweetener (Highly Purified) |
|---|---|---|
| Origin | Fruit (Luo Han Guo) | Plant leaves (Stevia rebaudiana) |
| Sweetness | ~150-250x sweeter than sugar | ~200-400x sweeter than sugar |
| Taste | Clean, sugar-like, minimal aftertaste | Intense sweetness, often with a bitter or licorice-like aftertaste |
| Processing | Grinding and extracting mogrosides from fruit | Steviol glycosides extracted and purified from leaves |
| Additives | Often blended with erythritol, dextrose, etc. | Often blended with erythritol, maltodextrin, etc. |
| GI Effects | No known GI issues from pure extract | Sugar alcohol blends can cause bloating, gas |
| Allergies | Rare, possible for those sensitive to cucurbits | Rare, but possible for those with ragweed allergy |
| Gut Health | Neutral effect, potential prebiotic benefits | Mixed research, some concerns over microbiome disruption |
| Cost | Generally more expensive due to import/production | Less expensive and more widely available |
The Final Verdict on Sweetener Safety
For most healthy adults, both monkfruit and highly purified stevia extracts are safe for moderate consumption as regulated by the FDA. However, when asking, 'Is monkfruit sweetener safer than stevia?' for pure extracts with no additives, monkfruit has a cleaner safety profile. The primary safety concerns for both sweeteners arise not from the natural extracts themselves, but from the additives, like erythritol, used in commercial products. For those sensitive to the taste or potential GI effects of stevia, monkfruit is often the preferred and safer choice. Ultimately, a person's individual tolerance and reading ingredient labels carefully are the keys to a safe and satisfying sugar alternative experience.
Conclusion
While monkfruit and stevia both offer zero-calorie sweetness, monkfruit’s track record of minimal side effects and superior taste profile gives it an edge in the safety discussion. With growing consumer demand for clean labels and fewer potential side effects, monkfruit is gaining ground as a natural sweetener. For consumers, the wisest approach is to choose pure, single-ingredient extracts whenever possible and be aware of the additives in blended products. The choice may ultimately come down to personal taste, but for those seeking the lowest potential for adverse effects, monkfruit appears to be the safer bet.
