Fruit Nutrition Facts and Health Benefits
a small, green gourd that resembles a melon. It’s grown in
South east Asia. The fruit
first used by Buddhist monks
the 13 th century, hence the fruit’s unusual name. Fresh monk
store well and isn’t appealing.
name monk fruit might not be very common, but perhaps you have heard
han guo, Buddha
fruit, or longevity fruit. These are all names for Siraitia
a vine in the gourd family that bears a particularly valuable and
powerful fruit. You can primarily find monk fruit in Thailand and
certain parts of China, where it has been used for thousands of years
as both, a medicinal remedy for a variety of diseases and a useful
food additive, namely as a sweetener.[
fruit has risen to celebrity status as an alternative
Also called luo
monk fruit is a small green melon that was cultivated for centuries
by Buddhist luó hàn monks, hence, its name. Unless you
live in a sub-tropical region near the mountains (the fruit is native
to southern China and northern Thailand), it’s highly unlikely
that the fruit will get to your locality in its fresh form. Much of
the world’s monk fruit is still grown in its area of origin,
and the fruit tends to spoil quickly after it is harvested.
monk fruit sweetener products have become widely available. To make
monk fruit sweetener, the skin and seeds of the fruit are removed.
The fruit is then crushed and the juice is collected. Lastly, the
juice is dried and turned into a concentrated powder.
fruit powder is basically entirely carbs, but the amount contained in
a one-packet serving wouldn't impact blood sugar levels.
sweetness in monk fruit comes from a compound called mogroside, a
compound that may help maintain blood glucose metabolism, according
to some in vitro and rodent studies.
fruit sweetener is fat-free
fruit sweetener also does not provide any protein.
monk fruit itself contains vitamins, such as vitamin C, consuming the
powdered sweetener products made from the fruit's juice does not
supply any micronutrients.
fruit contains the natural sugars that many other fruits
But the intense sweetness actually comes from a different compound, a
type of glycoside called mogroside. Glycoside is just another name
for a type of simple sugar compound. Mogrosides are a unique
from the glycoside in monk fruit.
Not Affect Blood Sugar
monk fruit sweetener doesn’t have calories or sugar, it won’t
cause a spike in blood sugar levels. However, when choosing monk
fruit products, make sure to check the ingredients label—many
products and sweetener blends may still contain sugar or other
ingredients that can affect blood glucose.
Have Healing Effects in Cancer Patients
study published in the journal Oncogenesis
2016 reported that when mogroside V obtained from monk fruit was
administered in both in vitro and in vivo pancreatic cancer models,
it promoted cancer cell apoptosis (cellular death) and “cell
cycle arrest,” possibly through the interruption of cancer cell
a 2011 study published in the Journal
of Agricultural and Food Chemistry suggested
that the anti-inflammatory properties of Momordica
variation of monk fruit, have anticancer and anti-diabetic effects.
Promote Weight Loss
its super-sweet taste, the body metabolizes monk fruit differently
than it metabolizes table sugar. Research has shown that using
low-calorie sweeteners can lead to moderate weight loss, but these
studies did not focus specifically on monk fruit.
same substance that gives monk fruit its sweetness is the one that
holds its anti-inflammatory properties. The mogrosides in monk fruit
show promise for inhibiting the growth of harmful cells and
preventing chronic disease.
with any food, there is a risk of allergy with monk fruit, but the
lack of proteins in the sweetener make this unlikely. However,
allergies to another natural sugar substitute, stevia,
have been reported.
are currently no known side effects of monk fruit or monk fruit
extract. The fruit is on the Food and Drug Administration’s
list of “generally recognized as safe" (GRAS) substances.
It's considered safe for everyone, including pregnant women and
animal study on the effects of monk fruit on the body showed no toxic
effects. In the study, subjects were given large amounts of luo
han guo extract
(more than you could probably consume by using monk fruit products),
and no negative effects were observed.
because monk fruit is relatively new to grocery store shelves, there
isn’t any research on the effects of long-term use of monk
fruit or monk fruit products. And as with all products you consume,
be sure to monitor your individual response to monk fruit sweetener.
If you experience an adverse reaction, it’s probably best to
stop using monk fruit.
monk fruit is sold in powdered form, like sugar. You may also find it
as a liquid, sometimes combined with stevia or a sugar alcohol.
Here's how monk fruit sweetener compares to other sweeteners and
Fruit vs. Sugar
fruit extract can be anywhere from 150 to 250 times sweeter than
table sugar, but it has zero calories, doesn’t raise blood
sugar, provides antioxidants, and may help with weight loss.
Fruit vs. Non-nutritive Sweeteners
non-nutritive sugar substitutes, such as sucralose, aspartame,
saccharin, and acesulfame-potassium, can cause side effects like gas,
bloating, or allergic reactions. There aren’t any known side
effects of monk fruit.
Fruit vs. Sugar Alcohols
people prefer sugar
non-nutritive sweeteners because they seem more "natural."
Common sugar alcohols include xylitol, sorbitol, maltitol,
While they are organic compounds derived from sugars, many sugar
alcohols cause digestive issues (in certain people) that are more
significant than those caused by some non-nutritive sweeteners.
Fruit vs. Stevia
many of the same benefits as monk fruit: zero calories,
carbohydrates, and sugars. Stevia leaves contain substances known as
steviol glycosides, which are estimated to be 200 to 400 times
sweeter than table sugar. The
main differences between stevia and monk fruit are cost and
availability. Stevia sweeteners are typically more widely available
and less expensive than monk fruit sweeteners because monk fruit is
difficult to harvest.
Amazing Benefits Of Monk Fruit
our bodies experience something to which we are allergic, our body’s
mast cells release a number of chemicals into our system, one of
which is histamine. This is what causes allergic reactions like
inflammation, irritation, coughing, and every other symptom of
allergies. The extract of monk fruit has been proven to prevent this
activity of mast cells, reducing the histamine and eliminating common
allergies. This chemical is also connected to reducing asthmatic
reactions, which can save lives.
research is somewhat limited in this area, the studies that have
focused on monk fruit’s impact on cancer cells have found that
it has anti-carcinogenic properties.
2016 study published in the Nutrients journal shows that monk fruits
help inhibit the proliferation of colorectal cancer and t hroat
cancer cells. This is due to the presence of a triterpenoid glycoside
calledmogroside IVe in them.
traditional Chinese plant is known to be a very good natural
substitute for sugar as it is highly sweet as well as low in
calories. Research conducted on the effects of monk fruit
on pancreatic cancer shows that it has the ability to
promote apoptosis and cell cycle arrest.
is a unique statistic about the regions in which monk fruit naturally
grows; there is a much higher than the average number of centenarians
per capita. In other words, people who regularly use and consume monk
fruit seem to live longer. Obviously, this is based on population
statistics, but the antioxidant properties of monk fruit do have an
effect on the general breaking down of the body as we age, making
this a powerful anti-aging fix.
fruit’s organic components also prevent cholesterol from
oxidizing, which is what happens before that cholesterol builds up
into plaque within the arteries and blood vessels. Therefore, monk
fruit has the potential to lower risks of heart attack and strokes by
preventing the development of atherosclerosis.
of the most widespread and dangerous diseases in modern times is
diabetes, which is an inability of the body to regulate its glucose
and insulin levels in the bloodstream. An animal
that monk fruit sweeteners lowered total cholesterol, triglyceride,
and glucose levels in subjects with mild type-2 diabetes.
Conclusively, monk fruit is beneficial for the treatment of high
blood sugar levels and lipid disorder which are commonly linked with
high sugar intake has been linked to obesity in many cases. Weight
loss programs are strenuous and challenging for many people, but
by providing a healthy and extremely sweet alternative, monk fruit
extracts and supplements can be the best of both worlds for those
trying to lose
compromising taste and the pleasure of eating.
fruit also contains a moderate concentration of vitamin
which is one of the most important vitamins for human health. Apart
from its stimulating effect on the production of white blood cells in
the body, vitamin C is also important for the production of collagen,
which our bodies need for the creation of cells, muscle tissue, and
blood vessels. The special glycosides found within monk fruit, more
specifically known as mogrosides, have also been linked to preventing
various viral infections, including the Epstein Barr virus.
monk fruit was often relied on as a cooling agent in various drinks
and medicinal preparations. For example, if you were suffering from a
fever , inflammation of the joints, or heat stroke, the
anti-inflammatory-properties of monk fruit could help eliminate those
afflictions when the fruit juices were mixed with water or consumed
of Caution: Like
so many other herbal remedies, there have been no reported cases of
serious side effects with monk fruit. However, as with any plant or
food group, there is a chance of side effects for a small group of
people. Fortunately, due to the anti-allergenic properties of monk
fruit, you’re unlikely to ever experience them. As always, it
is important to always speak with an herbalist or a trained medical
professional before adding a new herbal remedy to your health