Over 40 Keto Monk Fruit-Sweetened Recipes | Real Balanced (2024)

FAQs

How much monk fruit sugar can you have on keto? ›

One teaspoon of monk fruit sweetener has only 0.4 grams of carbohydrates. It would take up to 80 teaspoons of monk fruit sweetener just to consume 30 grams of carbs (a common daily allotment on keto).

Monk fruit extract contains no calories and no carbs, making it a great option for a ketogenic diet. One older study found that mogrosides may also stimulate the release of insulin, which can improve the transportation of sugar out of the bloodstream to help manage blood sugar levels ( 21 ).

Monk Fruit

It's significantly sweeter than sugar, requiring less quantity to achieve the desired sweetness. Monk fruit is perfect for those seeking a natural sweetener without the bitter aftertaste occasionally associated with other sugar alternatives like saccharin.

How do the measurements compare to actual sugar? In baking, I use a ratio of 1:½, substituting 1 cup of sugar with a ½ cup of Lakanto Golden Monkfruit Sweetener. If you use a full 1:1 substitution, it may cause crystallization in cakes, muffins, cookies, and brownies.

The Drawbacks of Allulose

In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.

And some artificial sweeteners like Equal and Splenda are controversial. In the case of monk fruit sweeteners, there are no known side effects. The Food and Drug Administration has deemed monk fruit “generally recognized as safe (GRAS)” for everyone, including pregnant women and children.

They are low in carbohydrates and have minimal impact on blood sugar levels, making them suitable alternatives to sugar. Whether you prefer monk fruit or stevia comes down to personal preference and taste, as they both provide a sweet solution without derailing your keto goals.

However, if you want a safer option, then monk fruit sweeteners may be a better choice. They have many health benefits, and studies have found no side effects. On the contrary, stevia sweeteners have been found to cause digestive problems and allergic reactions in some people.

When it comes to choosing between Monk Fruit sweetener and Stevia sweetener, both offer viable alternatives to sugar. However, Monk Fruit emerges as the better and healthier choice due to its pleasant flavour, absence of bitter aftertaste, zero glycemic index, and potential antioxidant benefits.

Monk fruit is calorie-free. Allulose contains 0.2-0.4 calories per gram; however, since allulose has about 70% of the sweetness of table sugar, you need more allulose to achieve the same level of sweetness as sugar. Monk fruit wins the calorie game with fewer calories (zero calories, to be exact).

Is there monk fruit without erythritol? ›

Do all monk fruit sweeteners have erythritol? No, but most do.

Monk fruit and Swerve are both healthy sugar substitutes, but monk fruit is generally considered to be the healthier of the two. This is because monk fruit is a natural sweetener that contains antioxidants and anti-inflammatory properties. Swerve, on the other hand, is a blend of erythritol and oligosaccharides.

There, allulose is considered a “novel food,” which means it hasn't been available long enough for sufficient testing, according to those governments' standards.

During the production of monk fruit sweeteners, monk fruit extract is often blended with erythritol in order to taste and look more like table sugar. Erythritol is a type of polyol, also referred to as a sugar alcohol, that contains zero calories per gram.

In its approval of the use of monk fruit extracts as a sweetener, FSANZ cites a history of safe use in China, Canada, Japan and the U.S., and no evidence of adverse effects in human studies from consuming up to 60 milligrams (mg) of monk fruit extract per kilogram (kg) of body weight per day.

They are low in carbohydrates and have minimal impact on blood sugar levels, making them suitable alternatives to sugar. Whether you prefer monk fruit or stevia comes down to personal preference and taste, as they both provide a sweet solution without derailing your keto goals.

In conclusion, sugar can kick you out of ketosis and prevent your body from burning fat for energy. If you're following a ketogenic diet, it's important to limit your intake of sugar and opt for keto-friendly sweeteners. This will help you to reach your weight loss or health goals and maintain optimal health.

Allulose, monk fruit, stevia, and erythritol are all keto sweeteners that taste and bake like sugar, without the negative health impacts. In fact, these low-carb sweeteners (all of which can be found right here at Splenda) have health benefits. You'll feel good about eating your keto cookie.