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.
sugar. The only downside I have heard is that
consuming excess erythritol can cause digestive
distress (similar to stevia), but a study published
in Food and Chemical Toxicology says otherwise:
“Following extensive safety evaluations . . . it has
been concluded that erythritol is well tolerated
in humans and does not cause any toxicologically
relevant effects even following ingestion of larger
quantities.”9 Thus, I have no problem using a brand of monkfruit that includes erythritol. Monkfruit may also have some notable health benefits. Mogrosides, the compounds that give monkfruit its sweetness, are also free-radical-fighting antioxidants and anti- inflammatory. Studies have found monkfruit to have anti-carcinogenic
