This story has been updated since it was originally posted on 02/07/2023 to include more expert insight
There’s nothing like a hot cup of coffee to wake you up in the morning. However, depending on how you take your coffee, this could be a habit that’s detrimental to your health goals. Of course, black coffee is always a fine option. But if you frequently add sugar, fattening creamers, or even artificial sweetener to the mix, you could be putting yourself at risk of serious health consequences, from weight gain to diabetes and more. Luckily, you don’t have to give up the sweetness altogether if you want to be healthier this year. As it turns out, there’s one natural sweetener that can help you stay on track with your health goals in 2023: monk fruit.
To learn more about the benefits of monk fruit, especially when it comes to weight loss, we spoke to certified personal trainer and nutritionist Christine VanDoren and registered nutritionist Lisa Richards. They told us all about how this low-calorie, inflammation-fighting ingredient can take your coffee to the next level both flavor-wise and health-wise. Find it all below!
Monk fruit sweetener
Rather than loading your coffee up with sugar or inflammatory artificial sweeteners, Richards says that anyone who wants to add a little bit of sweetness to their cup of joe while still maintaining a healthy diet should opt for low-fat, natural, plant-based options–and monk fruit is among the best choices out there.
"Monk fruit makes a great alternative to creamer and sugar for sweetening purposes," Richards says. "It is naturally sweet and it is high in antioxidants. This means you are not only avoiding inflammatory ingredients in processed creamers or sugar, but you are also giving your body anti-inflammatory nutrients."
In fact, monk fruit is even sweeter than sugar, which means that you won’t have to use very much of it to get that delicious flavor you crave–and unlike sugar, which is a major culprit of weight gain, this natural option has zero calories, zero carbs, zero sodium, and zero fat. Incredible!
VanDoren seconds this sentiment. “Monk fruit appears to be one of the most natural options,” she says. “It also contains zero calories per serving so it will not contribute to weight gain. The FDA considers the sweetener to be safe, and there are no known harmful side effects." Amazing!
The dangers of refined sugar
But why, exactly, is it so important to swap your sugar for a healthier sweetener? As it turns out, regularly adding refined sugar to your coffee could have serious consequences on your health. As Richards says, this type of sugar is "highly inflammatory as well as a food source for bad gut bacteria."
Richards also warns that consuming too much sugar can "feed a Candida overgrowth, and rich in pro-inflammatory ingredients that damage your gut and cause inflammation across your body." Over time, chronic inflammation can result in diseases like diabetes. "The longer you eat a diet high in sugar, the more your body becomes resistant to insulin's effects of lowering your blood sugar," she says, noting that this can "inevitably lead to diabetes."
While having a bit of sugar here and there is likely okay, it's best to keep your intake to a minimum in order to avoid these issues. It's important to keep in mind, though, that artificial sweeteners come with their own fair share of risks. That's why natural sweeteners like monk fruit can be such a life-saver.
The bottom line
All in all, monk fruit sweetener is a great option for anyone looking to stay as healthy as possible. Whether you want to shed some pounds, boost your gut health, reduce inflammation, or just lead a healthier life overall, it serves as a great replacement for refined sugar and artificial sweeteners. So, let this be your sign to ditch the sugar and switch to this natural alternative–your body will thank you for it!
