Understanding Monkfruit and Stevia
Monkfruit and stevia have both surged in popularity as natural, zero-calorie alternatives to sugar and artificial sweeteners. Derived from plants, they provide sweetness without adding calories or causing the blood sugar spikes associated with traditional sugar. However, their distinct origins, sweetening compounds, and potential for side effects warrant a closer look for anyone making an informed choice for their nutrition diet.
What is Monkfruit?
Monkfruit, also known as luo han guo, is a small, round fruit native to Southern China. Buddhist monks first cultivated it in the 13th century, and it has long been used in traditional Chinese medicine for various ailments. The sweetener is made by removing the fruit's seeds and skin, crushing it, and extracting its sweet components, known as mogrosides. Unlike sugar's sweetness, which comes from fructose and glucose, monkfruit's flavor is derived from these antioxidants. The extract is about 100 to 250 times sweeter than table sugar.
What is Stevia?
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant, native to South America. Its intensely sweet compounds, called steviol glycosides, are extracted and purified to create the powdered or liquid sweeteners found on the market. Purified steviol glycosides are 200 to 400 times sweeter than sugar and have been granted GRAS status by the FDA. It's important to distinguish this from crude stevia extracts or whole stevia leaves, which are not FDA-approved due to insufficient safety data.
The Safety Profiles of Monkfruit and Stevia
When evaluating the safety of monkfruit and stevia, it's essential to consider factors beyond just their GRAS status, including potential side effects, individual sensitivities, and the quality of commercial products.
Monkfruit's Safety Profile
Monkfruit sweeteners are generally considered a safe option with very few known side effects. The primary concerns are related to the additives often included in commercial blends.
- Side Effects: Pure monkfruit extract is well-tolerated by most people and is not known to cause digestive issues in the way that some stevia products (containing sugar alcohols) can. Verywell Health reports that while an upset stomach is possible due to sensitivity, it is rare.
- Long-Term Research: Compared to stevia, monkfruit is relatively newer to the Western market, and long-term human studies are more limited. However, the existing research and history of traditional use have shown no evidence of harm.
- Additives: Many monkfruit products, particularly powders, are bulked with other ingredients like erythritol or dextrose. Consumers with sensitivities to sugar alcohols should carefully check the label to avoid potential gastrointestinal discomfort.
Stevia's Safety Profile
Stevia has been more extensively studied than monkfruit, and purified versions are widely accepted as safe. However, its safety profile is not entirely without potential issues.
- Side Effects: Some individuals, particularly when consuming large amounts, may experience gastrointestinal symptoms like bloating, gas, and nausea. This is often due to added sugar alcohols in commercial products. Stevia may also have a bitter or metallic aftertaste that some people find unpleasant.
- Medication Interactions: As noted by Medical News Today, stevia can have diuretic effects and may lower blood pressure and blood sugar. This means people with chronic low blood pressure or those taking medication for blood pressure or diabetes should consult a doctor before using stevia regularly, as it could interact with their medication.
- Allergic Reactions: Though rare, those with allergies to plants in the Asteraceae family (like ragweed) may have an allergic reaction to stevia.
- Gut Microbiome: Research is ongoing regarding stevia's potential impact on the gut microbiome, with some animal and in vitro studies suggesting a possible effect, though human studies are needed for confirmation.
Monkfruit vs. Stevia: A Comparative Table
| Feature | Monkfruit | Stevia |
|---|---|---|
| Taste Profile | Generally clean, fruity, and subtle. Less likely to have a bitter aftertaste, though some report a slightly fruity or metallic one. | Can have a bitter or licorice-like aftertaste, especially when used in higher concentrations. |
| Sweetness | Approximately 100-250 times sweeter than table sugar. | Approximately 200-400 times sweeter than table sugar. |
| Cost | Generally more expensive due to more complex cultivation, harvest, and export processes. | More widely available and typically more affordable. |
| Reported Side Effects | Few to no reported side effects with pure extract. Potential GI issues when blended with sugar alcohols like erythritol. | Can cause bloating, gas, and nausea, often due to added sugar alcohols. Rare allergic reactions possible. |
| Aftertaste | Minimal or non-existent for most people. | Notable bitter or metallic aftertaste for some individuals. |
| Safety Approval (FDA) | GRAS status granted to high-purity extracts in 2010. | GRAS status granted to high-purity extracts in 2008. Crude extracts are not approved. |
| Research | More limited human research, though animal studies show potential health benefits. | More extensive human studies have been conducted over time. |
Which is Safer: Key Considerations for Consumers
When deciding which sweetener is right for you, consider these factors:
- Taste Preference: Your sensitivity to stevia's bitter aftertaste is a major deciding factor. If you find stevia's taste off-putting, monkfruit is often the preferred choice for its cleaner flavor profile.
- Digestive Sensitivity: Individuals prone to gastrointestinal issues may want to choose pure monkfruit extract over some stevia products, especially those mixed with sugar alcohols like erythritol. Always check ingredient lists.
- Medication and Health Conditions: Those with pre-existing conditions or taking certain medications should be aware of stevia's potential effects on blood pressure and blood sugar. Always consult a healthcare professional in these cases.
- Purity of Product: Both sweeteners are sold in commercial blends that may include other additives. Checking the ingredients is crucial to ensure you are consuming only the desired sweetener and not other potentially problematic ingredients.
Making an Informed Choice for Your Diet
For many, the question of which is safer, monkfruit or stevia, comes down to personal tolerance. Both are effective, zero-calorie sugar substitutes and are considered safe by the FDA in their highly purified forms. However, monkfruit holds a slight edge for those with sensitive digestion or who are particular about aftertaste due to its generally cleaner flavor and fewer reported side effects. Stevia, on the other hand, is more widely available and often more affordable. For individuals with specific health concerns, medication use, or an allergy to ragweed, stevia may require more careful consideration. The best approach is to try both and see which one your body and palate prefer, while always remaining vigilant about checking the ingredient list for added compounds. A balanced and moderate approach to any sugar substitute is the healthiest choice for your diet.
Learn more about safe consumption of food additives from the official FDA website. [https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners]
Conclusion
While monkfruit and stevia both offer safe, natural, zero-calorie sweetening options approved by the FDA (in their purified forms), minor differences in their side effect profiles and taste mean one may be preferable over the other depending on individual needs. Monkfruit is often cited as the slightly safer option due to fewer reported gastrointestinal side effects and a cleaner taste, though long-term human data is less extensive. Stevia, while extensively studied and generally safe, can cause digestive upset in some people and has a more prominent aftertaste. The best choice is the one that aligns with your taste, body, and dietary goals, purchased from a reputable brand that prioritizes purity.
