Monk fruit (Lo Han Guo) is a small green gourd that has historical roots that tie back to its origins in China. The fruit is believed to have been cultivated by Buddhist monks living in the mountainous regions of Southern China, during the 13th century. They grew it not only for its sweetness but also for its valuable medicinal properties. The hard-shelled fruit extensively used in traditional Chinese medicine has several notable benefits.

Why Does Monk Fruit Have A Unique Name?

Revered not only for its sweetness and therapeutic benefits, monks’ use of this fruit and their cultivation practices contributed to its long-standing reputation and the name it carries today. In Chinese, monk fruit is called ‘Luo Han Guo’. ‘Luohan’ are titles given to enlightened Buddhist monks and, Guo means fruit. Thus, the meaning implies ‘the fruit of the enlightened ones.’

Interesting Facts About Monk Fruit

Here are some interesting and notable facts about this super-sweet fruit and its derived sweetener:

Not ideal for direct consumption

Unlike all edible fruits, the fruit is typically quite fibrous and hard when raw. Usually not eaten raw, monk fruit is dried and used to make herbal teas, sweeteners, or as a flavoring in soups and stews. Monk fruit concentrate is preferred because it offers the fruit's sweetness without the need to consume large quantities.

Intensely Sweet Yet Low On Calories

Monk fruit sweeteners are about over 100 times sweeter than sugar! The sweet taste of monk fruit comes from compounds called mogrosides, which are distinct from sugars. These glycosides contribute to their high sweetness level without adding calories. This intense sweetness means only a tiny amount is needed to achieve a high level of sweetness.

No Pungent Aftertaste

Unlike some artificial sweeteners, monk fruit sweeteners typically do not have a pungent or bitter aftertaste. This makes them more palatable.

Calorie Free

Monk fruit extracts are virtually calorie-free, making them a popular choice for those looking to reduce their caloric intake. This makes them appealing for weight management and diabetic diets.

No Known Adverse Effects

Unlike some artificial sweeteners, monk fruit has not been associated with any adverse health effects or concerns, though, as with any sweetener, moderation is key.

Regulation

In many countries, monk fruit sweeteners are classified as a food additive and are generally recognized as safe (GRAS) by regulatory agencies, such as the U.S. Food and Drug Administration (FDA).

Health Benefits Of Monk Fruit

Prevents Sugar Spikes

Monk fruit has a low glycemic index that creates a minimal impact on blood sugar levels. This makes it a good option for managing blood sugar levels and preventing spikes.

Aids Weight Loss

Monk fruit extracts have fewer calories which makes them a suitable option for people looking to reduce their sugar intake and keep weight in check

Combats Inflammation

Imbued with anti-inflammatory effects monk fruit has proven beneficial in reducing mild to severe inflammation in the body.

Supports Digestive Health

Traditional uses of monk fruit include aiding digestion benefits. The fruit extracts help with gastrointestinal issues and support a healthy digestive system.

Maintains Oral Health

Unlike sugar, monk fruit doesn’t contribute to tooth decay. This makes it a better option for dental health.

Bolsters Immune System

The antioxidants in monk fruit may also help support the immune system by protecting cells from damage and promoting overall health.

A Word Of Caution

While monk fruit and its extracts are generally considered safe, consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions specifically diabetes. Monk fruit sweeteners may sometimes be blended with other ingredients, like erythritol, to adjust texture and sweetness levels, thus you must check the composition if you want are planning to go for a pure monk fruit option.

Shop From Our Range Of Sweeteners

An ideal option for dental health, low in calories and extremely sweet, monk fruit extracts are heat-stable and can be used in cooking and baking without losing their sweetness. This makes them versatile for various recipes. We bring you a simple one with this sweet fruit that is going to satiate your sweet tooth and provide ample nutrition too!

Monk Fruit Berry Smoothie

Ingredients

• 1 cup mixed berries (Use strawberries, blueberries, raspberries or any of your choice)
• 1 banana for creaminess
• 1-2 tablespoons monk fruit extracts
• 1 cup spinach
• 1 cup almond milk or any milk of your choice)
• 1 tablespoon chia seeds or for added fiber
• Ice cubes

Method

• Wash berries thoroughly. If using frozen berries, there is no need to thaw them
• In a blender, combine the mixed berries, banana, spinach, almond milk, monk fruit extracts and chia seeds
• Blend till ingredients are well combined and the smoothie is smooth. If the mixture looks thick you can add more almond milk
• Taste the smoothie and adjust the sweetness
• Pour the smoothie into a glass and add ice
• Top with a few fresh berries or a sprinkle of chia seeds for a decorative touch.
• Enjoy your refreshing and healthy monk fruit berry smoothie!

(This article is reviewed by M Sowmya Binu Health And Nutrition Expert)

Author Profile

Preeti Sharma

Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

References:

1. Safety of use of Monk fruit extract as a food additive in different food categories

(EFSA Panel on Food Additives and Flavourings Maged Younes, Gabriele Aquilina, Karl‐Heinz Engel, Paul Fowler, Maria Jose Frutos Fernandez, Peter Fürst)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7008860/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10495570/