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Stevia and Monkfruit

Stevia and monkfruit are non-nutritive sweeteners,

which means that they contain zero calories, or very

close to zero. In addition, neither has an impact on

blood sugar levels, with a Glycemic Index Rating of 0.

Pure stevia comes from the stevia plant, which is

part of the Asteraceae family (related to daisy and

ragweed), and it originally hails from Brazil and

Paraguay, though it grows all over the US now. It is

significantly sweeter than table sugar, approximately

100 to 200 times, so a very little goes a very long way.

As researcher Margaret Ashwell concludes, “Stevia

is a natural-origin sweetener that is increasing the

options for reduced sugar and reduced energy foods

and beverages. Stevia shows promise as a tool to

help lower energy intakes, which may lead to the

reduction and prevention of obesity.”⁷

While stevia leaf is a natural herbal sweetener,

the stevia found at your grocery store (liquid or

powder) is a relatively processed form. As such,

many brands include additives and fillers. I look

for organic brands, where the only ingredients are

“purified water, organic stevia leaf extract, and

natural flavors.” While “natural flavors” is not ideal,

it doesn’t concern me in such small quantities. I also

prefer liquid stevia over powder, because I find it

easier to control the sweetness. Some people notice

a somewhat unpleasant aftertaste to stevia, but I find

it easy to mask by layering flavors. Anecdotally, I’ve

have also heard that stevia consumption can result in

Irritable Bowel Syndrome symptoms. However, one

randomized, double-blind, placebo-controlled long-

term study reported in the Regulatory Toxicology

and Pharmacology describes: “No side effects were

observed in the two treatment groups. . . . [Stevia

compounds] taken as sweetener are well tolerated

and have no pharmacological effect.”⁸

Monkfruit extract comes from a melon-like

plant called luo han guo, native to southern China

and Thailand. Pure monkfruit is also significantly

sweeter than sugar, but most granulated brands

are comparable in sweetness, as it is mixed with

erythritol. Erythritol is a sugar alcohol that naturally

occurs in some plants, but which is now typically

synthesized in a lab. It is also a non-nutritive

sweetener that does not have an impact on blood

USING STEVIA AND

MONKFRUIT SWEETENERS

Stevia (cold stuff)*: Monkfruit tends to have

a gritty texture when it is not heated, even

when blended into smoothies. Thus, I use

stevia when I want a sugar-free substitute

in salad dressings, smoothies, puddings,

and ice cream. You’ll note that I use stevia

throughout the beverage chapter. You could

use monkfruit instead of stevia in the hot

beverages (add to taste), but I just use stevia

to keep it consistent.

Monkfruit (hot stuff)*: I use monkfruit

in recipes where it will dissolve at high

temperatures, such as baked goods, roasted

foods, skillet dishes, and, of course, soups

or stews.

Note: I rarely use stevia or monkfruit as a

substitute for dates, because the texture

and volume of dates are often crucial to the

recipe. However, if there is a recipe where

a substitute is appropriate, I usually follow

the above guidelines regarding hot or cold

in choosing between the two non-nutritive

sweeteners.

*There are exceptions to these “rules,” but this is generally how

I use them.

⁶ Jie Yu et al., “Isoflavones: Anti-Inflammatory Benefit and Possible Caveats,” Nutrients 8, no. 6 (June 2016): 361, https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4924202/.

⁷ Margaret Ashwell, “Stevia, Nature’s Zero-Calorie Sustainable Sweetener a New Player in the Fight Against Obesity,” Nutrition Today 50, no. 3 (May 2015): 129–34, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890837/.

⁸ L. A. Barriocanal, “Apparent Lack of Pharmacological Effect of Steviol Glycosides Used as Sweeteners in Humans: A Pilot Study of Repeated Exposures in Some Normotensive and Hypotensive Individuals and in Type 1 and Type 2 Diabetics,” Regulatory Toxicology and Pharmacology 51, no. 1 (June 2008): 37–41, https://www. ncbi.nlm.nih.gov/pubmed/18397817.