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Home arrow Nutrition arrow Intermittent Fasting arrow Does Monk Fruit Break a Fast? A Science-Based Answer

Does Monk Fruit Break a Fast? A Science-Based Answer

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Written by Edibel Quintero, RD
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Fact checked by Rosmy Barrios, MD
Last update: October 22, 2023
3 min read 1599 Views 0 Comments
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We all crave something sweet from time to time, especially during a fast. Most products are off-limits, but does monk fruit break a fast?

does monk fruit break a fast

The intermittent fasting approach is fast becoming one of the trendiest lifestyles. Fat loss, metabolic health, and gut rest are just a handful of the reasons why people use the method. 

However, sticking to an intermittent fast isn’t plain sailing, especially initially. You might feel hungry, tired, and more prone to sugar cravings.  

If a sweet tooth becomes detrimental to your fasting journey, you might wonder if you can alleviate it with zero-calorie sweeteners, such as monk fruit.

Many sweeteners break a fast. While some produce an insulin response, others can alter gut bacteria and impact glucose metabolism. So, it’s essential to do your research. 

But one vital question remains: does monk fruit break a fast? The short answer is no. 

Want to know why? Keep reading as we bring you everything you need to know about monk fruit.

Does Monk Fruit Break a Fast?

In most cases, monk fruit will not break your fast. It is similar to other natural sweeteners, such as stevia derived from the stevia plant – another acceptable choice.

This sweetener is incredibly popular in the weight loss world as it contains zero calories and has no carbs or fat. Yet, taste-wise, it’s about 200 times sweeter than regular table sugar. It appears in perfect compliance with fasting as there are no carbs or calories.

However, monk fruit and other sweeteners may trigger an insulin response in some people, interrupting a fast.

Can I Drink Coffee With Monk Fruit While Fasting? 

As monk fruit is generally considered safe to consume while fasting because it doesn’t raise blood sugar, adding it to your coffee or tea shouldn’t hurt.

Although coffee technically breaks a fast as it contains calories (one cup of brewed coffee has approximately 2 calories), it won’t harm your fast or eliminate the perks.

For a perfectly clean fast, it’s best to stick with plain, black coffee.

If you choose to use monk fruit during a fast, make sure you use a product that doesn’t contain hidden ingredients that may spike insulin.

Is Monk Fruit a Natural Sweetener? 

Yes! Monk fruit sweetener is a natural sweetener. It is calorie-free, sugar-free, and fat-free. 

Monk fruit, also called lo gan guo or Swingle fruit, is a small, melon-type fruit. It is found in Southeast Asia and is cultivated for its naturally sweet extract that comes from antioxidants called mogrosides. 

The fruit itself contains natural sugars. The mogrosides are removed from the juice through processing, leaving the sweetener free from sugar.

It is often combined with erythritol, a sugar alcohol, to improve the taste. Sugar alcohols are sweeteners with fewer calories than sugar. Consuming erythritol doesn’t break a fast as it doesn’t impact blood glucose or cause an insulin spike.

Monk fruit is one of several popular artificial sweeteners, serving as a sugar substitute and is adored for its sweet taste. 

Is Monk Fruit Better Than Sugar? 

Monk fruit is better than regular sugar as it doesn’t have calories and won’t impact your blood sugar levels. It also doesn’t come with the many adverse effects that sugar brings.  

Too much sugar is detrimental to human health. It increases the risk of health issues, including diabetes, obesity, heart disease, high blood pressure, and tooth decay.

So, naturally, people seek sugar alternatives to get a sweet fix without the health risks.

Monk fruit works as a healthier sugar alternative for those who want to lose weight and reduce their sugar intake.

Unlike sugar, monk fruit is acceptable to consume during a fasting window. This zero-calorie sweetener is one of the best options for managing sugar cravings while practicing intermittent fasting. 

This fruit also contains mogrosides which are powerful antioxidants with anti-inflammatory properties.

Does Use of Monk Fruit Make You Gain Weight? 

Consuming monk fruit extract won’t lead to weight gain. 

It doesn’t have any calories, carbohydrates, sodium, or fat and won’t add unwanted pounds. 

Swapping your usual helping of table sugar for monk fruit can aid weight loss as you immediately reduce your calorie intake.

As there are no carbs, it’s an ideal choice if you’re following the keto diet or another low-carb diet. And there’s no sugar to affect blood sugar levels.

To ensure you’re not taking in hidden carbs or calories, always check the label of monk fruit artificial sweeteners.

A Word From Our RD

Intermittent fasting is a method primarily used for weight loss. Ultimately, it helps you reduce your daily calorie intake by limiting the days or hours you can eat.

During periods of intermittent fasting, you prolong the period after your last meal before eating again. This promotes fat burning, allowing the body to use up the calories, and begin to burn fat for energy.

Aside from the potential to lose weight, intermittent fasting has other health benefits, from reducing insulin resistance and blood sugar management to supporting the gut microbiome for better gut health.

To cut out sugar and common artificial sweeteners, many fasters choose to use monk fruit extract for sweetness in tea and coffee. It’s widely considered a safe option that won’t break your fast.

It won’t affect insulin sensitivity or spike insulin levels in most cases.

For alternative natural sweeteners, stevia is one of the best picks for intermittent fasting.

If you want to avoid sugar substitutes, you may want to opt for chewing gum to suppress cravings instead. Sugar-free gum is so low in calories that it won’t break a fast.

Conclusion

Does monk fruit break a fast? Generally speaking, no, it doesn’t. However, it may trigger an insulin response in some individuals. 

To avoid complications, some people decide to eliminate any sugar substitute during a fast. For an alternative to managing cravings, you can drink more water, chew gum, or enjoy herbal teas.

Fasting has enormous potential for fat loss. Keep up clean fasting habits, and you’ll soon reach your desired body weight.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: October 22, 2023
3 min read 1599 Views 0 Comments
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