Eat this, not that: Regular sugar vs monk fruit sweetener, which is better?

Is your regular table sugar healthy? What about monk fruit, the new kid on the block? The debate around sugar and its alternatives is now stronger than ever. With younger people growing more conscious of how added sugar can impact health, the demand for safe and healthy alternatives has surged.

Let’s compare regular table sugar with the much-hyped monk fruit sweetener today.

What is regular sugar?

Regular sugar is refined white sugar. Also known as table sugar, this sucrose is derived from sugarcane. Sucrose is a disaccharide made up of glucose and fructose, which the body quickly breaks down and absorbs. It is used in cooking, baking and packaged foods. This sugar contributes to empty calories. According to the FDA, the Daily Value for added sugars is 50 grams per day, based on a 2,000-calorie daily diet. The Dietary Guidelines for Americans recommend limiting calories from added sugars to less than 10% of total calories per day.

Nutritional profile

According to the USDA, 100 g of granulated sugar contains: Calories: 385 Carbohydrates: 99.6 g Sugars: 99.8 g Fibre: 0 g Protein: 0 g

What is monk fruit sweetener?

Monk fruit sweetener is extracted from monk fruit, also known as the Buddha fruit, grown in Southeast Asia. The fruit contains natural sugars, including fructose and glucose, and now has the FDA’s approval for use as a sweetener. Monk fruit sweetener has zero calories, and it is sweeter than most added sugars.

Which is better?

Monk fruit sweeteners may align more closely with your wellness goals.

They are a safe alternative to regular sugar. In a video shared on Instagram, Suman Agarwal, a renowned Oxford-certified nutritionist and qualified fitness expert, said that monk fruit sweeteners are a safe, natural alternative to other sweeteners. “Monk fruit is 250 to 300 times sweeter than sugar and has a fruity aftertaste,” she said. Monk fruit also has anti-diabetic properties. It may also reduce the risk of empty calories. A 2023 study published in the journal Frontiers in Nutrition found that it can reduce total calorie intake. Those struggling with weight loss or weight management may benefit from monk fruit sweetener. Another 2019 animal study published in ScienceDirect found that monk fruit extract improved fasting glucose and insulin sensitivity. The fruit also has antioxidant and anti-inflammatory properties, which may further improve your health.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.