A Sweetener That Is Actually Good For You

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When it comes to choosing a sweetener that is right for you, there are many ways to assess:

Is it all natural?
Is it plant-based?
Is it low on the glycemic index?

While these are important questions, there is one question that you should at to the top of your list:

How much nutritional value does the sweetener provide?

The nutritional value of monk fruit is what makes it much more special than other sweeteners.

Monk fruit contains a powerful antioxidant called mogroside. It is the same substance that provides monk fruit sweetener its sweet flavour. With this property, monk fruit has been linked to reduced oxidative stress, lower risk of obesity and diabetes, reduced inflammation, treatment for fatigue, and act as a natural antihistamine.

Natural Sweetener

Monk Fruit VS Stevia

Monk fruit extract appears to be in many ways similar to stevia. These natural sweeteners function as an anti-oxidant and an anti-diabetic substance. Refer to the chart below for the similarity and differences.

Monk Fruit

Natural
Fruit from the Cucurbitaceae or the gourd family
High in antioxidant ‘mogrosides’
0 Calories, 0 glycemic index
No impact on blood sugar
150-200 times sweeter than table sugar
Unlike artificial sweeteners, there is no evidence to date showing that monk fruit has negative side effects
Gets its sweetness from mogrosides
Mogrosides have been shown to reduce oxidative stress
Used in Traditional Chinese Medicine for centuries to sweeten food and beverages
Helps to prevent cavities
Useful in weight management

Stevia

Natural
Herb from the Asteraceae family
0 Calories, 0 glycemic index
Lower blood lipids (performed only in animal diabetes)
250-300 times sweeter than table sugar
Whole stevia leaf contains many different types of steviol glycosides which give stevia extract its sweet taste
- - Only the cleanest type should be used to avoid the unpleasant, bitter, metallic taste
Useful in weight management
Helps to prevent cavities

What are antioxidants?

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food or when you are exposed to toxic substances like smoke or tobacco. Free radicals may lead to heart disease, cancer and other diseases.

Antioxidants may help protect cells from damage caused by free radicals. Plant-based foods are the best sources. Other food sources that are rich in antioxidant include matcha green tea, berries, artichoke, whole-grain products, nuts, seeds, herbs and spices, and even cocoa.

Fruits and vegetables, though, are also high in fiber, low in saturated fats, and provide good sources of vitamins and minerals. So now you see why monk fruit is a winner.

Artificial Sweetener

As the name suggest, artificial sweeteners are man-made chemicals. Five artificial sweeteners that you may have heard of: saccharin, acesulfame, aspartame, neotame, and sucralose. These artificial sweeteners cannot be found in nature.

They certainly do not contain nutrients such as vitamins and minerals that our bodies need to function properly. There are on-going debates about the adverse effects of artificial sweeteners. Some say they can cause a variety of health problems including cancer.

Knowing that these chemicals are foreign objects to the body, it is not surprising that artificial sweeteners can be harmful to our health.

Sugar Alcohols

Sugar alcohols are carbohydrates that occur naturally in certain fruits and vegetables. Despite the word ‘alcohol’, sugar alcohols do not contain ethanol, the compound that makes you drunk.

Sugar alcohols are usually less sweeter than sugar.

When eaten in large amounts, some sugar alcohols can have a laxative effect, causing bloating, intestinal gas and diarrhea.

WARNING: Dog owners should avoid XYLITOL at all cost. Even small amounts of xylitol have been shown to cause hypoglycemia (low blood sugar), seizures, liver failure or even death in dogs.

Bottom line:

Avoid man-made, artificial sweeteners as much as possible
Choose a natural sweetener that provides nutritional value for added health benefits (hint: starts with an M, ends with a T)