Many sugar substitutes are artificial and not the healthiest substances to ingest. Many individuals focused on fitness, particularly those with diabetes or on keto diets, have begun utilizing the new generation of artificial sweeteners made from natural, non-nutritional sources.
The two best-known are stevia and monk fruit extract. It is preferable to use either of them instead of sugar or the artificial sweeteners such as aspartame and sucralose. Both stevia and monk fruit offer similar advantages.
That doesn’t mean they’re the same.
Here’s a full rundown of their similarities and differences. There is normally persuasive incentives for the majority of individuals to opt for monk fruit sweetener, rather than stevia.
What Is Stevia?
Stevia was the first substitute sweetener to be introduced commercially and received a “generally recognized as safe” status by the Food and Drug Administration in 2008. The source of the sweetening agent is determined by the leaves of a stevia plant, which is referred to scientifically as Stevia rebaudiana, and is original to countries like Brazil and Paraguay in South America. It’s a member of the aster (Asteraceae) family.
For centuries, South American cultures had been using the stevia plant for its varied benefits, including to sweeten tea, to serve as a medicinal aid, and for indulgent purposes. In the late 1800s, a Swiss botanist interviewed by the name of _____ unearthed the plant’s remarkable properties, such as its capacity to sweeten things as a substitute for sugar.
In Japan, the derivatives from the plant have been added to drinks to make them sweeter since the 1970s, but Western countries didn’t accept their usage for much longer. Beginning in the 1980s, certain entities within the US health food market began advocating stevia as a dietary supplement or additive to food. This happened prior to the FDA being requested to assess and authorize its usage in general. Most highly developed countries have given their approval to using stevia as a sweetener.
It is essential to differentiate between stevia leaf and stevia extract before we delve further into the subject.
Most countries, including America, have prohibited the usage of leaves and raw extracts derived from the stevia plant due to the lack of sufficient testing to demonstrate their security. Only purified stevioside extracts of stevia are allowed to be used as a sweetener in the United States. Rebaudioside A, often referred to as Reb A or Rebiana in commercial circles, is the one most commonly employed.
The special sweetness of stevia is attributed to steviol glycosides, a type of glucose which is two to three hundred times sweeter than regular white sugar. Steeping stevia leaves in hot water is one method to separate glycosides like Rebaudioside A, followed by filtration and centrifuging the liquid. (Some producers use substances like alcohol during the process.)
The finished item is accessible in liquid, powdered, and granular forms.
Health Benefits of Stevia
Stevia’s research has been done on animals and humans. The main advantage of this diet primarily comes from having a low-carbohydrate intake, and it may also contribute to improved dental health and lower blood pressure.
Low-Carb, Keto, & Blood Sugar Levels
Stevia is comparable to pure monk fruit sweeteners in the sense that it contains no carbohydrates or calories. This sweetener can be utilized as an option for those seeking to regulate their blood sugar levels. Rats that ate a lot of fructose were given stevioside and it was found that more of the substance caused an increased level of insulin sensitivity and a decrease in the blood glucose levels after meals. The same inquiry uncovered that rats that needed sugar intake and that were supplied with stevioside needed less insulin. Studies have revealed that both stevioside and rebaudioside are capable of stimulating insulin production.
The same way monk fruit helps, stevia can help those on low-carb and keto diets to indulge in sweet treats while remaining in compliance with their carbohydrate goals.
Oral Health
Chewing gum containing stevia can help decrease the number of bacteria in the mouth. Streptococcus mutans of a cariogenic nature inhabits the teeth and is responsible for tooth decay. (16)
Blood Pressure
Stevia can cause vasodilation of the blood vessels. This may lower blood pressure. (17)
Is Stevia Bad for You?
Monk fruit has a few downsides. As shown, the advantages of using stevia may be helpful, but the drawbacks and negative consequences are much more significant.
Fertility Concerns
In the past, Indigenous cultures in Paraguay made use of stevia as a kind of contraceptive.
A research from 1968 proposed that stevia could bring down fertility in female rats. After taking a concentrated stevia solution each day, diminished fertility was reported, with the effects lasting from 50 to 60 days after discontinuing stevia consumption. A study performed not so long ago showed that consuming stevia caused a decrease in the sperm count and testosterone levels of male rats. The testes, seminal vesicles, and cauda epididymis can all be diminished in size by this. Stevia is not considered a method of contraception. If you want to become pregnant, you could think of decreasing or stopping the consumption of stevia. Steviol glycosides have a molecular arrangement resembling steroids which could possibly lead to them disrupting hormonal systems. In human sperm cells, steviol decreased the reaction to progesterone receptor and raised the production of progesterone.
Highly Processed
A large portion of the stevia obtainable in supermarkets is Truvia. This is a product that has undergone extensive refinement created by large companies Coca-Cola and Cargill. Truvia contains hardly any stevia. Erythritol makes up 85% of this product, with the remaining ingredients being various “natural flavors”.
It has been discovered that there are unauthorized components present in Stevia which are not indicated on the product label.
Typical fraudulent components found in food consist of maltodextrin, saccharin, sodium cyclamate, and aspartame.
Stevia without additives is still highly processed. Raw extracts and pure stevia leaves are not seen as safe for ingestion, so all the products of stevia available in stores must go through a refinement process.
Insulin Problems
Stevia has the potential to trigger insulin production, similar to other sugar substitutes that are lower in calories and synthetic. Having higher insulin levels might not be beneficial for your health.
Digestive Distress & Allergic Reactions
Stevia is typically mixed with substances like sugar and alcohol. Erythritol and other bulking agents may cause digestive discomfort.
Stevia is a species of plant that is part of the same family (Asteraceae) as ragweed. Those sensitive to ragweed may suffer allergic reactions when consuming stevia.
Physical Side Effects
Stevia might not be suitable for those with consistent low blood pressure due to its ability to open up blood vessels. It has been said that bloating, nausea, dizziness, muscle discomfort, and numbness may be experienced.
Stevia is a known diuretic. Individuals who are taking certain drugs may elect to not use stevia due to this cause. An experiment conducted on mice revealed that if stevia is consumed for an extended period of time, it can cause harm to the liver and kidneys.
What Is Monk Fruit Sweetener?
The narrative surrounding monk fruit is to a great extent akin to the one just recounted.
The gourd family has a small, green, melon-shaped fruit known as monk fruit. This particular species of vine is known as Serratia grosvenorii and can only be found in locations in China and some parts of Southeast Asia such as Thailand. It was documented that Buddhist monks called Luo Han were using the fruit for medical purposes, such as treating congestion and coughs, since the 1200s. They gave it the name “Luo han guo” (Luo Han fruit) for that explanation.
Monk fruit is not cultivated over a large area of China, so it has not traditionally been incorporated into Chinese medicinal treatments. It took ages for the majority of conventional medications to find out about it, yet a great many still didn’t have the option to secure it since the organic product gets spoiled a couple of days after it’s been gathered. You won’t discover monk fruit in a natural foods market or regular supermarket even today.
In the early 1900s, monk fruit was found and identified by the Western civilization. Similar to stevia, it was not known to them before this time. Its capacity to offer sweetness far higher than that of sucrose (usual sugar) was better understood in the second half of the previous century. Coming to the marketplace after stevia, it took the artificial sweetener two years to get the GRAS certificate from the FDA.
The extraordinary sweetness of monk fruit is caused by its glycosides. This is the same as stevia. Mogrosides are compounds to which glycosides are linked in monk fruit. Mogroside V is the most common type of mogroside found in the fruit, and it is the most delicious.
Monk fruit sweetener needs to be made quickly after gathering, since the fruit doesn’t stay fresh for long. The fruit is pulverized to extract its juice, and the mogrosides are isolated from the minimal amounts of fructose and glucose within it. The monk Fruit Extract is subsequently solidified and then sold in either its liquid, solid, or powdered form. Since the work has to be done in facilities near the monk fruit fields, the sweeteners that result from this process have to be sent to locations all around the globe from South Asia.
Health Benefits of Monk Fruit
Studies conducted on animals have supported the idea that mogroside antioxidants derived from monk fruit can be used to promote healing. Monk fruit extract has beneficial flavonoids that could be advantageous to one’s wellbeing.
Antioxidant Benefits
Mogrosides have incredible abilities to support healthy sugar metabolism due to their antioxidant action. In rodents, mogrosides have been shown to reduce potentially harmful reactive oxygen species (ROS) resulting in:
- Improved insulin production
- Improved insulin response
- Reduced circulating sugar
- Reduced oxidative stress in pancreatic beta cells
Studies have proven that flavonoids from monk fruit can help protect teeth by blocking out bacteria that cause problems in the mouth. These bacteria consist of Streptococcus mutans and Porphyromonas gingivalis, which are responsible for creating cavities and gum disease. Flavonoids have the ability to block Candida albicans, the organism responsible for causing oral thrush.
Healthy Cell Metabolism
In mice, researches have found that taking mogrosides increases the activity of genes that guard against diseases. Mogrosides has the capability to guard against colon and throat maladies. Moreover, mogrosides could possibly limit histamine let off and reduce allergic reactions, back up respiratory system healthiness, and rise physical activity threshold.
Low Carb, Keto, & Blood Sugar Levels
Pure monk fruit sweetener has no carbohydrates or calories. It can act as an appropriate sugar substitute with a low-glycemic index. It has been proved by conducting tests on animals, in which mogroside V was seen to elevate sugar metabolism, limit liver damage, and increase serum insulin sensitivity. Mogroside V has the possibility to be supportive in managing sugar levels due to the fact that it stimulates the secretion of insulin.
Downsides of Monk Fruit
Monk fruit has several benefits. But it’s not a perfect option.
You may have to purchase pure Monk Fruit via the Internet if you want to get it. Finding Monk fruit products without any added elements or fillers can be challenging to track down in shops.
Reading labels is important. Some monk fruit products contain other sweeteners. Lakanto’s Monkfruit Sweetener is greatly enjoyed and it consists of more erythritol than monk fruit.
Monk fruit has been shown to stimulate insulin secretion. It may not be beneficial for individuals who suffer from continual high insulin levels.
Stomach upset can be caused by the sugar alcohols like erythritol, or by other bulking agents that may be included in monk fruit.
How to Use Monk Fruit
Monk fruit is heat stable and can be used to sweeten just about anything, including:
- Hot and cold drinks
- Sauces
- Desserts
- Shakes
- Smoothies
- Baked goods
- Electrolyte refreshers
Monk Fruit and Stevia Sweeteners: Shared Advantages
These two sweeteners have much more in common than their strong sweetness and being a good option instead of sugar.
Neither pure stevia nor monk fruit sweeteners offer any nutritional value; they are both considered to be non-nutritive items. There is no calories, carbohydrates, sugar, or artificial elements in any of them. It is okay for children and expectant or nursing mothers to consume either one. Both a ketogenic diet and a diabetic diet are advantageous selections since they provide no carbs, and their glycemic indices are 0, meaning neither will add to blood sugar levels.
Research investigating the effects of stevia, most conducted with animals due to the relative newness of its availability, have indicated that there may be a link between its consumption and decreased concentrations of blood glucose, insulin, and A1C. It appears that Moorside influences the body to produce more insulin which in turn is linked to reduced blood sugar levels. Further study is needed to confirm this hypothesis about monk fruit extract.
Both monk fruit extract and stevia also have the benefit of providing health advantages. Upon closer examination of the advantages of the sugar-free all-natural sweeteners, variations between them become apparent.