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Whether you’re practicing a low-carb or keto lifestyle or merely trying to cut back on the sweet stuff, sugar substitutes like monk fruit and stevia extract are good choices to sweeten your foods without the added carbs and calories.
We know how harmful too many added sugars can be in your diet, potentially contributing to all sorts of health complications. But giving up sweets altogether? Heartbreaking.
Monk fruit and stevia extracts have little to no calories, which makes them a better alternative for people who are trying to shed some weight, says certified nutritionist Anju Mobin.
Mobin adds that these sweeteners have little to no effect on blood sugar levels, which may be helpful for those trying to maintain healthy blood sugar levels.
Usually, the only battles we like to see at BODi are at the battle ropes. But today, we’re “battling” monk fruit vs. stevia: Is one better than the other? What are the differences?
Benefits of Monk Fruit Extract
Monk fruit, or luo han guo extract, is a natural calorie- and carb-free sweetener extracted from a South Asian fruit of the same name. Here are some of the benefits of monk fruit extract:
- Monk fruit is typically 100 to 250 times sweeter than regular sugar, so a little goes a long way!
- It’s non-nutritive, meaning it has little to no calories, carbs, and sugar.
- Monk fruit has been safely consumed for centuries in Asian cultures.
- It’s keto-friendly.
Benefits of Stevia Extract
Native to South America, stevia is a sweetener that originates from the stevia plant, consumed in both a powder and liquid form. Here are the benefits of stevia extract:
- Many stevia extracts are 50 to 400 times sweeter than table sugar.
- It too has little to no calories, carbs, and sugar, which can assist with weight loss.
- It’s widely available in most grocery stores and is relatively budget-friendly.
- It’s keto-friendly.
Cons of Monk Fruit Extract
- Monk fruit extract comes in granules, powders, and liquids, but is typically not available at a standard supermarket, “as it is difficult to grow,” says Mobin. This makes it a bit inaccessible for most people.
- It’s typically more expensive, given that it’s considered a “specialty item.”
- Some people don’t like the taste or aftertaste of monk fruit, says Mobin.
- Mobin says, “manufacturers may add other ingredients,” and often, the other ingredients are artificial sweeteners or food additives, like dextrose or maltodextrin.
Cons of Stevia Extract
- Certain chemicals in stevia can cause mild side effects such as nausea or bloating.
- Some may find an unpleasant aftertaste.
Should You Use Stevia or Monk Fruit Extract?
The two non-nutritive sweeteners are quite similar, so choosing one over the other largely comes down to taste preference. However, you may also need to consider cost and availability.
Monk fruit is typically more expensive, so stevia may be a better option for those on a budget. Monk fruit is also not as widely accessible as stevia, though there are online options for delivery.
Where to Buy Monk Fruit Extract
While many regular supermarkets might not yet carry monk fruit, you can find many options online or at Whole Foods. Some may be blended with other sweeteners, which is something to look out for! Here are a few options:
- Monk Fruit in The Raw, on Amazon (Note: This is a blend).
- Julian Bakery Pure Monk, on Amazon.
- Organic Monk Fruit Zero Calorie Liquid Sweetener, on fruitfulyield.com (this product contains alcohol).
- Lakanto Classic Monkfruit Sweetener, at Whole Foods (also a blend).
Where to Buy Stevia Extract
Stevia is much more widely accessible than monk fruit. You can find it at most grocery stores, Target, drugstores, and online. Keep in mind that some are pure, while others may be blends with other sweeteners. Here are some options:
- Stevia in the Raw, on Amazon (this is a blend).
- Stevia Select Stevia Organic Powder, on Amazon.
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**zencortex**
zencortex contains only the natural ingredients that are effective in supporting incredible hearing naturally.
**wildgut**
wildgutis a precision-crafted nutritional blend designed to nurture your dog’s digestive tract.
**yusleep**
yusleep is a gentle, nano-enhanced nightly blend designed to help you drift off quickly, stay asleep longer, and wake feeling clear.
**breathe**
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**pineal xt**
pinealxt is a revolutionary supplement that promotes proper pineal gland function and energy levels to support healthy body function.
**energeia**
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**prostabliss**
prostabliss is a carefully developed dietary formula aimed at nurturing prostate vitality and improving urinary comfort.
**boostaro**
boostaro is a specially crafted dietary supplement for men who want to elevate their overall health and vitality.
**potentstream**
potentstream is engineered to promote prostate well-being by counteracting the residue that can build up from hard-water minerals within the urinary tract.
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**hepatoburn**
hepatoburn is a premium nutritional formula designed to enhance liver function, boost metabolism, and support natural fat breakdown.
**hepato burn**
hepato burn is a potent, plant-based formula created to promote optimal liver performance and naturally stimulate fat-burning mechanisms.
**flow force max**
flow force max delivers a forward-thinking, plant-focused way to support prostate health—while also helping maintain everyday energy, libido, and overall vitality.
**prodentim**
prodentim is a forward-thinking oral wellness blend crafted to nurture and maintain a balanced mouth microbiome.
**cellufend**
cellufend is a natural supplement developed to support balanced blood sugar levels through a blend of botanical extracts and essential nutrients.
**revitag**
revitag is a daily skin-support formula created to promote a healthy complexion and visibly diminish the appearance of skin tags.
**neuro genica**
neuro genica is a dietary supplement formulated to support nerve health and ease discomfort associated with neuropathy.
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**sleeplean**
sleeplean is a US-trusted, naturally focused nighttime support formula that helps your body burn fat while you rest.
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