Monk fruit, also known as lo hang guo or swingle fruit, is a small round fruit native to southern China. In traditional Chinese medicine, it has been used to make a tea to soothe a sore throat and reduce phlegm. This medicinal fruit was so sweet that it later became a sugar substitute.
Monk fruit is named after the Chinese monk who cultivated it. Although the fruit itself contains natural sugars, its sweetness comes from its high content of unique antioxidants called mogrosides. The result is monk fruit powder that is completely sugar-free.
The FDA has approved monk fruit as the safest sweetener available and is allowed for consumption by everyone, including pregnant women and children. This has many advantages. It is completely natural, calorie-free, and has a clean taste that is suitable for sweetening, cooking and baking. In addition to its culinary benefits, it also has health benefits. Here are 7 sweet reasons why monk fruit is better than other sweeteners.
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slow down aging: A 2007 study published in the journal Food Science Nutrition found that mogrosides inhibit the activity of free radicals. Free radicals are molecules that can damage cells and even affect DNA.
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Beneficial for Diabetics: The antioxidants in monk fruit help lower blood sugar levels and balance insulin levels secreted by the pancreas. Therefore, diabetics can enjoy all the health benefits without causing a spike in blood sugar as it contains no carbohydrates or calories. These findings were confirmed in studies published in the journal Molecular Nutrition & Food Research in 2006 and in the Brasilian Journal of Medical and Biological Research in 2013.
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anti-inflammatory properties: Mogrosides have also been found to have anti-inflammatory properties, making them beneficial for those suffering from joint inflammation, intestinal inflammation, throat inflammation and other inflammatory processes. Additionally, drinking drinks sweetened with monk fruit may help reduce phlegm and sore throats.
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heart health: As suggested by a 2019 study published in Food & Function, the antioxidants in monk fruit help prevent cholesterol oxidation, increase levels of good cholesterol (HDL), and reduce heart attack risk. Useful for prevention. Another study was published in an Iranian journal. A 2023 Journal of Basic Medical Sciences found that these antioxidants may help prevent heart failure.
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allergy relief: Mogrosides in monk fruit have been shown to inhibit the production of histamine, a substance that is released during an allergic reaction and causes unpleasant allergic symptoms.
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strengthens the immune system: The antioxidants in monk fruit also exhibit antibacterial properties, help balance the intestinal flora and contribute to a strong immune system. Antioxidants also have anti-inflammatory properties and help prevent diseases related to the immune system.
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anticancer properties: As mentioned earlier, mogrosides fight free radicals that can cause cancerous mutations. This was reported in studies published in the journal Cancer Letters in 2003 and Letters in Drug Design & Discovery in 2006.
did you know? Monk fruit is 100-250 times sweeter than sugar! Sweetened with concentrated powder extracted from dried fruits.
You don’t have to bring monk traits to the kitchen: sweeten, cook and bake with monk fruit.
Monk fruit powder is sold as a powder at most organic food stores and is recommended to be used in its pure form without mixing with other sweeteners. Once you’ve got your monk fruit powder home, try these two sweet summer recipes from her.
creamy vanilla shake
Things necessary (Serves 2):
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1 cup plant-based milk (cashew/almond/oat/coconut)
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1/4 cup melted cocoa butter
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2 teaspoons chia seeds
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1/3 teaspoon vanilla bean seed (from natural paste or vanilla stick)
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1/4 teaspoon monk fruit powder
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1 teaspoon maca or lucuma powder
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1 generous tablespoon cashew butter or almond butter
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1/2 cup ice
what to do: Mix all ingredients in a blender until smooth, pour into a glass and enjoy.
Luxurious halva truffles
Things necessary (for 10 truffles):
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1/2 cup coconut flour or green banana flour
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1/3 teaspoon monk fruit powder
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a pinch of salt
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1/2 cup raw tahini (whole sesame if possible)
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2 tablespoons melted coconut oil
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1 tablespoon high-quality honey or natural maple syrup
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Coating Options: Coconut Flakes/Coconut Flour/Roasted Sesame
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Mix coconut flour (or green banana flour), monk fruit powder and salt in a bowl.
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Add tahini, coconut oil and honey (or maple syrup) to a bowl and mix until smooth mixture. If the mixture is too sticky, add a little more flour, and if it’s too dry, add a little coconut oil.
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Transfer the mixture to the refrigerator and let it harden for 15 minutes.
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Form the mixture into walnut-sized balls and coat with the coating of your choice. Can be stored in the refrigerator for up to 1 week or frozen for up to 1 month.
The author is a board-certified Naturopathic Physician, runs a natural health center, and is the author of the book Eating Healthy is Tasty.
