Monk Fruit vs Stevia: How Do These Calorie-Free Sweeteners Compare?

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Chelsea Frank was born and bullied in Los Angeles, CA. When she's not performing stand up comedy or crying while doing squats, Chelsea writes about all things health, beauty, and travel. Her work has been featured in Shape, Uproxx, TripSavvy, The Daily Beast, Thrillist, and Reductress, among others. Fun fact: she's traveled to over 50 countries and has gotten sick in pretty much all of them! Follow her on Twitter.
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Whether you’re practicing a keto lifestyle or merely trying to cut back on the sweet stuff, sugar substitutes like monk fruit and stevia extracts 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 blood sugar levels.
Usually, the only battles we like to see at Openfit are at the battle ropes. But today, we’re “battling” monk fruit vs. stevia: Which is better? Is one better? What’s the difference?
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:
Benefits of Stevia Extract
Native to South America, Stevia is a sweetener that originates from the stevia plant. It comes in both a powder and liquid form. Here are the benefits of stevia extract:
Cons of Monk Fruit Extract
Cons of Stevia Extract
Should You Use Stevia or Monk Fruit Extract?
When both are compared, monk fruit extract has more benefits and does not appear to have as many side effects, says Mobin.
However, there are other factors to consider.
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:
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: