---
title: "Is Monk Fruit Healthy?"
url: https://stacklist.com/card/42f97e25-0bca-457e-8aa7-22bb26850ab7
source_url: "https://health.clevelandclinic.org/why-you-should-use-monk-fruit-sweetener"
stack: https://stacklist.com/c/food/stack/da61419c-830b-4f58-bb13-7687f5604ba5
summary: "Monk fruit sweetener is a natural, zero-calorie sugar alternative derived from mogrosides, which are over 100 times sweeter than sugar and have received GRAS designation from the FDA. The article explores its potential health benefits, safety considerations, and use for weight management and diabetes, while advising moderation and attention to added ingredients like erythritol."
tags: "monk-fruit, sweetener, nutrition, sugar-alternative, diabetes, weight-loss, health"
key_entities: "Monk Fruit Sweetener (concept), Anthony Liberatore, MD (person), Cleveland Clinic (organization), U.S. Food and Drug Administration (organization), Mogrosides (concept), Erythritol (concept), Southern China (location), GRAS Designation (concept)"
classification: "reference"
content_hash: "sha256:3584f4a8415bd37b0109b73e38013e4813590988c0feb9926fe3845051740bb3"
acp_version: "0.2"
token_counts_approximate: 2119
visibility: public
agent_accessible: true
status: "final"
---

# Is Monk Fruit Healthy?

Search Advertisement Advertisement August 5, 2021 / Diet, Food & Fitness / Nutrition Is Monk Fruit a Healthy Sweetener? Find out whether this natural sugar swap is healthy or hype — and how to use it safely Image content: This image is available to view online. View image online ( https://assets.clevelandclinic.org/transform/12659bc6-9745-4deb-8be7-6014669c5fe5/monkFruitSweetener-1130519484-770x533-1_jpg ) monk fruit sweetener and cup of tea Monk fruit extract, also called luo han guo fruit extract, is a recent addition to the sugar alternative market in the United States. Unlike some chemically based sugar alternatives, monk fruit extract is considered natural. Advertisement Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Endocrinology and metabolism specialist Anthony Liberatore, MD , talks about whether monk fruit is a healthy sugar replacement. What is monk fruit? Monk fruit is a small, round fruit native to southern China. Monk fruit sweetener comes from the mogroside, which is the sweetest part of the fruit. To make monk fruit sweetener, manufacturers crush the monk fruit, extract its juice and then extract its mogroside from the juice. “Monk fruit mogrosides have a taste that’s over 100 times sweeter than sugar, but they have no calories,” says Dr. Liberatore. Monk fruit health benefits Some evidence suggests that the mogrosides in monk fruit contain good-for-you antioxidants . Commonly found in plant foods, antioxidants fight off free radicals that can lead to health problems like cancer and heart disease. But there aren’t any studies that confirm monk fruit extract could boost your health. “Monk fruit is new to the U.S. market, and we don’t have solid evidence of any health benefits yet,” says Dr. Liberatore. Can monk fruit help you lose weight? Eating less sugar could help you shed pounds if you combine it with other weight loss measures. “Sugar is a source of empty calories, which are calories without nutritional benefit,” says Dr. Liberatore. “Replacing sugar with monk fruit is a good way to cut those empty calories.” Advertisement But sugar alternatives are not the fast track to weight loss. In fact, some studies have found that artificial sweeteners can contribute to weight gain by building sugar craving and dependence. “Focus on your overall diet if you want to cut calories or lose weight,” says Dr. Liberatore. “Don’t rely on a sweetener alone to improve your health or help with weight loss .” Is monk fruit safe? Monk fruit received the “generally recognized as safe” (GRAS) designation from the U.S. Food and Drug Administration. It also has no reported side effects. But use monk fruit — or any sweetener — in moderate amounts. Just because it’s GRAS doesn’t mean you should consume lots of it every day, notes Dr. Liberatore. “Monk fruit is a good option for lowering sugar intake,” he says. “But instead of consuming lots of zero-calorie sweeteners, focus on eating fruits, vegetables and whole grains. These foods have vitamins, minerals and other nutrients you need for good health.” And read the ingredients list on the label before buying monk fruit sweeteners. Many products combine other sweeteners with monk fruit extract — even if the product is called “pure monk fruit.” Some contain erythritol, a sugar alcohol that can cause bloating or stomach upset in some people. Research is also suggesting erythritol may be linked to heart attack and stroke . Monk fruit and diabetes If you have diabetes , monk fruit could be a good option for you. Ask your doctor first, though. “People with diabetes have bigger blood sugar spikes after eating sugar than people who don’t have diabetes,” explains Dr. Liberatore. “So using a sugar substitute can help prevent these spikes.” How to use monk fruit sweetener Monk fruit sweeteners come in powder or liquid forms. If you’re looking to swap out sugar for a more natural alternative, consider these uses: Add it to coffee and tea as a sweetener. Substitute it for sugar in baking. Sprinkle it on breakfast items like oatmeal or yogurt. Incorporate it into salad dressings. Whip it into frosting or a mousse. The ultra-sweet flavor of monk fruit means a little bit goes a long way. And because each product is different, read the package instructions before adding it to your favorite recipes. It may not be a cup-for-cup equivalent to sugar. Use monk fruit in moderation Monk fruit extract isn’t a miracle health booster, but it’s a good option when you really want something sweet. If you have a sweet tooth, monk fruit can help you enjoy sweet foods and drinks without sugar. “But don’t go overboard,” cautions Dr. Liberatore. “Drink plenty of plain water or tea, and eat natural foods without an ultra-sweet taste. Over time, your taste buds adjust, and you may not need to use sweeteners as much.” Advertisement Better health starts here Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more. Example email Sign up Sign up Example email Learn more about our editorial process . Advertisement Related Articles April 1, 2025 / Nutrition What Is High Fructose Corn Syrup? And Why It’s Bad for You https://health.clevelandclinic.org/what-is-high-fructose-corn-syrup High fructose corn syrup is a common sweetener in packaged foods and can contribute to weight gain and inflammation January 8, 2025 / Heart Health What’s Erythritol? And Is It Bad for You? https://health.clevelandclinic.org/erythritol Erythritol is found in a range of ‘diet,’ ‘sugar-free’ and ‘keto-friendly’ foods — but research has linked it to heart attack and stroke November 4, 2024 / Nutrition What You Need To Know About Allulose https://health.clevelandclinic.org/what-is-allulose Although allulose is an FDA-approved sugar substitute, more research is needed to understand its safety June 28, 2024 / Nutrition Stevia Is Sweet — But Is It Good for You? https://health.clevelandclinic.org/what-is-stevia Studies and the FDA say this herbaceous alternative is safe in moderation, so go ahead and sprinkle away! June 7, 2024 / Heart Health Eating Foods With Xylitol Can Be a Risk to Your Heart https://health.clevelandclinic.org/dangers-of-xylitol Xylitol in processed food can increase risk of heart attack and stroke — but there’s no danger in xylitol in oral care products August 4, 2023 / Nutrition Is Yacon Syrup Healthy? https://health.clevelandclinic.org/yacon-syrup All-natural, plant-based and low-calorie, but it can also cause some serious digestive discomfort July 18, 2023 / Nutrition Do You Need To Cut Out Aspartame? https://health.clevelandclinic.org/aspartame-risks Moderation is important for lowering risks June 14, 2023 / Nutrition Substitutes for Sugar: What To Try and What To Limit https://health.clevelandclinic.org/best-and-worst-sugar-substitutes Fruit is the best option for a healthy sweetener, but limit refined sugar and artificial sweeteners Trending Topics Cancer Care & Prevention Does Skin Cancer Itch? https://health.clevelandclinic.org/skin-cancer-does-it-make-your-skin-itch Skin cancer can sometimes itch, but it’s not usually the most common symptom — a persistent itch still warrants a visit to a healthcare provider Mental Health Early Signs of Schizophrenia: What To Watch For https://health.clevelandclinic.org/early-signs-of-schizophrenia The first symptoms of schizophrenia can be subtle, but recognizing them may help you get treatment sooner Orthopaedics What Are Toe Separators? 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