Monk fruit and the LCHF Diet. Good food and good times go together like sugar and spice…and everything nice! Unfortunately, for many Americans, our obsession with sugar has had a detrimental impact on our health. A study done by the National Center for Health Statistics in 2015-16, found that in America 39.8% of adults aged 20 and over were obese (including 7.6% with severe obesity) and that another 31.8% were overweight. That means 70% of our population is overweight or obese.
A LCHF diet can help with obesity. Monk Fruit helps with flavor – sweetness specifically.
Monk Fruit Sweeteners
Sugar-laden foods are big culprits in this travesty. That is why so many people are turning to alternative sweeteners like Monk fruit, also known as lo han guo or Swingle fruit. The U.S. Food and Drug Administration (FDA) has authorized monk fruit sweeteners for use in food and beverages. Monk fruit extracts contain zero calories, fat, carbohydrates and sodium, so it does not have a negative impact on blood sugar and insulin levels.
Monk Fruit & Diabetes
According to the Diabetes Council:
This extract appears to lower both blood sugar and blood lipids in experimental models of animal diabetes. The active sweet substances appear to be the mogrosides which are about 2- 300 times the as sweet as table sugar. Also mogrosides function as antioxidants, potentially limiting the oxidative damage caused by high levels of blood glucose.
On average, monk fruit sweeteners are 150-200 times sweeter than sugar, therefore a much smaller amount is needed. Monk fruit is also stable at high temperatures so it can also be used for baking and cooking.
Monk Fruit Safety
Monk fruit is also safe for children and pregnant or nursing women. However, it is always good to check with your healthcare professional for healthy eating advise. As it has zero calories and sugar, it is not only better for general health and dental health, but you will also be at less risk of diabetes and obesity.
Research has also shown that monk fruit is good for your gut biome, improving digestive health. Eating a balanced whole-foods diet is critical to overall health and developing a healthy lifestyle/diet, will help you live a longer and healthier life.
A Note On LCHF & Monk Fruit
Because monk fruit does not have any calories associated with it, it is easy to go for longer periods without eating any calories at all. This can sometimes cause over eating at the next meal which in turn drives up the insulin response. If your goal is maintaining level insulin levels, you might consider eating quality fats with your monk fruit. Fat doesn't produce an insulin response, but does give you a satiated feeling. This, then, will keep you from over eating at the next meal. Monk fruit and LCHF are the perfect combo. We all crave sweets. Cutting down the amount of sugar, carbs, while boosting the quality fat is a win – win. Fats keep us fuller longer and monk fruit makes our taste buds happy.