The Super Fruit You’re Probably Not Eating
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You probably reach for something like an apple or banana when you’re craving natural sweetness . But scientists just laid out a case for another option that’s probably not even on your radar: monk fruit.
While monk fruit is mostly used as a sweetener in the US, it’s an actual fruit that can be prepared and eaten a few different ways. (Also called luo han guo, it’s native to China and belongs to the gourd family.) According to new research, monk fruit is packed with nutrients that could support your health in a few different ways.
Sure, monk fruit isn’t something you’ll find at every grocery store. But if you happen to come across the fruit or its extract, nutritionists say it’s worth adding to your cart. Here’s why.
Monk fruit is packed with good-for-you ingredients.
The study, which was published in the Journal of the Science of Food and Agriculture , examined four different types of monk fruit, with researchers analyzing their pulps and peels. The scientists discovered that monk fruit offers a wide range of bioactive compounds like antioxidants, plant metabolites, and amino acids (which are the building blocks of proteins and support tissue repair).
Monk fruit also has a lot of secondary metabolites, which are natural plant chemicals that can have a positive impact on your health. The researchers discovered that monk fruit has plenty of terpenoids, or compounds with antioxidant and anti-inflammatory properties ; flavonoids, which can reduce oxidative stress in the body; and amino acids.
The researchers also found that the metabolites in monk fruit interact with pathways in the body linked to cancer, suggesting that eating monk fruit may lower your risk of developing the disease. The researchers concluded that developing and using more products derived from monk fruit may be beneficial to health.
It’s not clear if you’ll get the same health perks from monk fruit sweeteners.
Monk fruit extracts are used as a sugar alternative in a range of foods, like yogurts, baked goods, and protein shakes. But you can also just buy monk fruit sweeteners to use in things like your coffee and tea.
Research has found that monk fruit extract can help with blood sugar management, reducing glucose levels after you eat by up to 18%. It also doesn’t seem to have any bad side effects. As a result, one analysis of clinical trials on monk fruit determined that its extract “shows potential as a functional food ingredient for metabolic health.”
“Monk fruit is one of my top two sugar alternatives,” Jessica Cording, RD , the author of The Little Book of Game-Changers , tells SELF. “It’s a very, very low-calorie sugar option.” Monk fruit also won’t spike your blood sugar, making it a good fit for people with diabetes or those who are just trying to keep their glucose levels stable, Cording says.
Monk fruit is a “suitable option” for sweetening food and drinks without raising blood sugar, Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Grou p and author of The Core 3 Healthy Eating Plan , tells SELF. “While it’s not majorly different from other non-nutritive sweeteners, some prefer that it’s natural and has no aftertaste,” she says.
Monk fruit doesn’t usually come with side effects you may experience with other artificial sweeteners, like bloating, Cording points out. “I have a lot of clients who do well with monk fruit,” she says.
But while research suggests that monk fruit extract is a solid choice of a sugar alternative, it’s unclear if the findings from this latest study apply to the sweetener. “We would need more studies to confirm that,” Cording says. She also points out that, because monk fruit is very sweet, there’s usually only a small amount of extract used at a time—and that may limit the benefits you’d get from it.
“Still, this does add more weight to the conversation around choosing better-for-you sugar alternatives, and monk fruit maybe being a better option than others,” Cording says.
Nutritionists recommend giving monk fruit a try, in whatever form you can find it.
You’re more likely to find monk fruit in its whole form at a specialty store versus your standard grocery chain. But whether you happen to find the actual fruit or its extract, Cording suggests adding it to your cart.
“If you’re curious about it, look up some different recipes that use monk fruit and see what appeals to you,” she says. “It’s definitely worth trying.”
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Originally Appeared on Self
