Did you know that Monk fruit sweetener is a zero-calorie natural sweetener ? It contains mogrosides, which are special antioxidants that make it 100-250 times sweeter than conventional sugar ? Does monk fruit raise blood sugar ? No . Did you know that Monk fruit glycemic index is zero ? Did you know that erythritol glycemic index is 1  ? Did you know that erythritol is  Non-Cariogenic  ? Today we will go over two keto friendly  recipes and show you the benefits of drinking a smoothie with monk fruit sweetener and erythritol  . 

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How Do You Make A Smoothie With Monk Fruit Sweetener And Erythritol ? (Recipes )

Smoothie With Monk Fruit Sweetener Recipe  :

Total time: 5 mins
Dietary preferences: Vegetarian, Vegan, Dairy-free, Gluten-free

Ingredients :

  • 2 cups baby spinach
  • 1 cup frozen strawberry slices
  • 1/2 medium avocado
  • 0,3l (~10oz) of Unsweetened coconut milk
  • 2 tsp of Monk Fruit Sweetener

Nutritional values (per serving) : About 110 kcal Calories and 12g Carbs

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!


Smoothie With Erythritol Recipe  :

Total time: 3 mins
Dietary preferences: Vegetarian, Vegan, Dairy-free, Gluten-free

Ingredients :

  • 1/2 medium avocado
  • 1/2 cup fresh spinach
  • 5 mint leaves
  • The juice of half a lime
  • 1/2 cup (120 ml / 4 fl oz) unsweetened coconut milk
  • 1/2 cup water + few ice cubes
  • 2 tbsp Erythritol

Nutritional values (per serving) : About 470 kcal Calories and 9 g Carbs

Method : 

Blend all ingredients together with water for 1 minute


Benefits Of Monk Fruit Sweetener And Erythritol In Smoothies

The “Buddha fruit” or ‘luo han guo’ is another name for the monk fruit.It is a little, round fruit that is cultivated in Southeast Asia.Although the Food and Drug Administration (FDA) didn’t permit its usage as a sweetener until 2010, this fruit has been utilized for centuries in traditional Chinese medicine. You will often find monk fruit combined with erythritol (monkfruit erythritol sweetener)  in the stores . In the other side Erythritol is a well-known natural sweetener. Erythritol is a sugar alcohol , which is a kind of compound. Food manufacturers employ a wide range of sugar alcohols. Among them are xylitol, sorbitol, and maltitol.

Now What Are The Benefits Of Adding Erythritol Or Monk Fruit Sweetener To A Smoothie/Juice/Tea/Coffee ?

Monk Fruit Sweetener Benefits :

  • It reduces calories and aid weight loss : Evidence shows that low-calorie sweeteners may help with weight loss. Because monk fruit sugar is absorbed differently than ordinary sugar, it can help you lower your calorie consumption. Nevertheless, it’s relatively new to the market, no studies have been conducted to determine how monk fruit sweetener influences weight.

  • It doesn’t raise blood sugar : Monk fruit sweetener won’t cause blood sugar levels to rise because it contains neither calories nor carbohydrates. As a result, those who have diabetes could find it to be a beneficial alternative ( Monk fruit glycemic index is zero ).  But before making a purchase, carefully read the product labels because this extract is frequently combined with other sweeteners (like Erythritol )  .

  • Antioxidant and Anti-inflammatory Properties : Mogrosides (mogroside V) , the sweetener in monk fruit sugar, have antioxidant and anti-inflammatory effects . But These advantages have not been validated in human research .

  • May Has Anticancer Properties : Mogroside V was utilized to treat pancreatic cancer in a recent study done by the Beijing University of Agriculture, and it showed enormous potential by causing death in cancer cells as well as blocking future cancer cell spread. Also another peer-reviewed study found that the phytochemical Mogrol (which gives Monkfruit its sweet flavor) is an effective treatment for leukemia. Sources : and and

Erythritol Benefits :

  • Low-calorie & Zero net carbs : It has 70 percent of the sweetness and only 5% of the calories of sugar.Wich Making it Keto friendly . But you should know that there are about four grams of total carbohydrates in one teaspoon of erythritol, but the net carb count is zero because it’s all sugar alcohols !

  • It doesn’t raise blood sugar : Healthy persons lack the enzymes required to break down erythritol. It is absorbed into the bloodstream and subsequently eliminated unaltered in the urine. As a result, there is no change in blood sugar or insulin levels. There is also no effect on cholesterol, triglycerides, or other biomarkers. This makes it a good sugar replacement for diabetics.

  • Avoids tooth decay (Non-Cariogenic) : Erythritol may inhibit bacterial development in the mouth. It also does not feed the bacteria , such as streptococcus , that create cavities . The inhibition of microbial growth reduces the acid generated by your stomach.This prevents cavities and plaque from forming on the teeth.

Sweetener calorie comparison:

  • Table Sugar:  4 calories per gram
  • Xylitol:  2.4 calories per gram
  • Erythritol:  0.24 calories per gram

Bottom line :

Even though I still advise against adding more sugar or sweeteners most of the time, this is a “lesser evil” option than many other non-nutritive sweeteners when sweetness may be required.

What Are The Dangers Of Erythritol ?

Is erythritol safe ? Yes , It appears to have an excellent safety profile.It is an FDA-approved sweetener considered GRAS (generally recognized as safe). The toxicity and negative side effects of erythritol have been investigated . There have been no serious adverse side effects found in study or testing. But you should know that approximately 10% of ingested erythritol is not absorbed into the blood and instead goes to the colon . As a result, a high erythritol intake may result in certain digestive issues . So we do recommend starting on it slowly rather than in large quantities. Also When tested for carcinogens, it showed no evidence of inducing or promoting tumor growth.

Is erythritol safe for diabetics ? Yes , if you have diabetes, it is usually regarded safe to use erythritol in moderation.If you are sensitive to sugar alcohols, avoid erythritol.

Is erythritol safe for dogs ? Yes ,  According to research, erythritol is safe for dogs but in large quantities, gastrointestinal symptoms may occur.  Source :

What Are The Dangers Of Monk Fruit Sweetener ?

Monk fruit sweetener is a very new addition to the market, having just been designated as generally safe by the FDA (Food and Drug Administration) in 2010. Nonetheless, because monk fruit is a relatively new addition to the mainstream market, there have been no scientific research on the consequences of long-term consumption .  More study is needed, but it looks to be a safe and healthful sugar substitute  and has no reported side effects .

Monk Fruit Sugar And Erythritol Nutrition Facts

Monk fruit sugar nutrition facts :

One packet of monk fruit powder (0.8g) . The following nutrition information is provided by the USDA.

  • Calories: 0
  • Fat: 0g
  • Sodium: 0g
  • Carbohydrates: 0.8g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 0g

Erythritol nutrition facts :

1 teaspoon (4g) of pure erythritol crystals . The following nutrition information is provided by the USDA.

  • Calories: 0
  • Fat: 0g
  • Sodium: 0mg
  • Carbohydrates: 4g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g
Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. does not claim responsibility for this information.

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