Monk fruit (luo han guo)

Monk fruit, also called luo han guo, refers to a small gourd native to southern China. Extracts from this fruit are used as a zero‑calorie sweetener in many low‑sugar drinks and supplements.

Explanation

The fruit has been used in Chinese medicine for centuries. The sweetness comes from mogrosides—glycosides that are 100–250 times sweeter than table sugar but contribute no calories. To produce a sweetener, the fruit is crushed and the juice is filtered to isolate these compounds. Because the body does not metabolize mogrosides, they do not raise blood glucose. This makes monk fruit extracts useful in sports nutrition products aimed at athletes who need controlled carbohydrate intake. The extract is heat stable and retains its sweetness in powders, concentrates and ready‑to‑drink beverages. It has a mild fruity note and less aftertaste than some other high‑intensity sweeteners. Recognized as generally safe for consumption when used within typical amounts, it has no known effect on insulin sensitivity. Some people perceive a slight aftertaste, so blending with erythritol or other polyols softens the flavor. The lack of calories allows sports drink formulators to achieve sweetness without undermining energy planning.

Key qualities and uses

• Intense sweetness: mogrosides are 100–250 times sweeter than sugar, so only small quantities are needed.
• No calories or glycaemic effect: the body excretes the compounds without metabolizing them.
• Flavor and stability: the extract has a mild fruity taste and withstands heat, making it suitable for powders and drinks.
• Combination sweetener: often combined with erythritol or other sweeteners to improve mouthfeel.

Monk fruit extracts let athletes enjoy a sweet‑tasting drink without adding significant carbohydrates or calories. They allow for flexible hydration strategies where energy intake can be controlled separately. When selecting a sports drink, consider whether monk fruit or other non‑nutritive sweeteners are used and how they affect taste.

Related Terms: Stevia (steviol glycosides), Sucralose, Acesulfame potassium (Ace‑K), Erythritol, Xylitol