Written by
Louise W Lu, PhD, MPH, BMLS
Written/Reviewed by
Alexandra V Goldberg, Registered Dietitian
Last week, one of our community members took this photo in a supermarket 👇
She asked, “Aren’t these both labelled 100% natural? What’s the difference?”
The one on the left is Natural Sweetener (mainly made from Stevia),
and the one on the right is Monk Fruit Sweetener.
They may look almost identical — same colour, same “100% natural” label — but their sources of sweetness, taste, and who they suit are actually very different.
These two natural sweeteners, Stevia and Monk Fruit, are among the most commonly confused choices for women trying to cut down on sugar.
Stevia vs Monk Fruit: What Are They Really?
The two most common “natural sugar-free sweeteners” you’ll see on supermarket shelves — Stevia and Monk Fruit Sweetener — may look almost the same, but the way they create sweetness is completely different.
What Is Monk Fruit Sweetener?
Monk fruit sweetener comes from a small green fruit grown in Guangxi, China. Its sweetness comes from natural compounds called mogrosides, which are about 150–300 times sweeter than regular sugar, yet contain virtually no calories.
Simply put, it gives you that sweet taste without raising blood sugar or spiking insulin. Many people love it because the sweetness feels gentle and slightly fruity — not sharp or artificial like some synthetic sweeteners.
It’s also heat-stable, meaning it won’t lose its sweetness when baked or added to hot drinks. Whether you enjoy coffee, home baking, or just want a bit of “sweet happiness” while keeping sugar low, monk fruit sweetener is a great choice.
A popular option to try is Whole Earth Sugar Substitute Monk Fruit Sweetener Granules , which has a naturally soft sweetness and works beautifully for both baking and daily use.
What Is Stevia?
Stevia comes from the leaves of a small herb called Stevia rebaudiana, native to South America. Its sweetness comes from natural compounds called steviosides, which are about 200–400 times sweeter than sugar — but with almost no calories.
The beauty of stevia is that it gives you sweetness without affecting blood sugar or adding extra calories. That’s why it’s often used by people cutting down on sugar or watching their weight, especially in tea, coffee, or cold drinks.
In terms of taste, some people find stevia a little “cooler” than sugar, while others notice a faint herbal or liquorice-like aftertaste. When blended with erythritol, however, the flavour becomes smoother and more natural — almost like real sugar.
A good option to try is Whole Earth Sugar Substitute Stevia Raw Sugar Sweetener , which offers a clean, natural sweetness ideal for tea, coffee, and everyday use.
- Monk Fruit Sweetener: Milder taste, rich in antioxidants, perfect for baking and hot drinks.
- Stevia: More affordable, heat-stable, and ideal for cold drinks and everyday use.
Who Should Use Which?
Although both stevia and monk fruit sweeteners are considered “natural zero-calorie sweeteners,” they’re not suitable for exactly the same people. Your blood sugar balance, gut sensitivity, hormones, and even lifestyle habits can influence which one works best for you.
1️⃣ For those with diabetes or insulin resistance
The main question here is: “Will it raise my blood sugar?” The good news — neither stevia nor monk fruit will. However, studies suggest that monk fruit’s mogrosides may offer stronger antioxidant support and help protect pancreatic β-cells. That makes monk fruit sweetener a great first choice.
2️⃣ For women managing weight or fat loss
When you’re cutting sugar, you also want to avoid sweeteners that trigger more cravings. Stevia has a crisp, refreshing sweetness that’s ideal for cold drinks and teas. Monk fruit tastes closer to sugar and works beautifully in baking. Use both alternately to keep your taste buds happy while staying on track.
3️⃣ For those with a sensitive stomach
Stevia may slightly affect gut bacteria in some people, leading to mild bloating or changes in digestion. Monk fruit sweetener tends to be gentler on the gut, making it a better option if you often experience bloating or have a weak digestive system.
4️⃣ For women in perimenopause or with inflammation concerns
During perimenopause, insulin sensitivity and oxidative stress often change. Monk fruit’s natural antioxidants can help reduce free radicals and advanced glycation reactions, making it a calm and supportive sweetener for anti-glycation diets.
5️⃣ For those with high blood pressure or cardiovascular risk
Some studies suggest that stevia’s natural steviosides may mildly support blood pressure regulation. If you enjoy tea or daily beverages, adding a small amount of stevia can be a smart choice — just remember to stay within safe daily limits.
👉 Swipe left or right to view the full table
| Category | Monk Fruit Sweetener | Stevia | Best For | Why It’s Recommended | Tips |
|---|---|---|---|---|---|
| Origin | Monk fruit (Guangxi, China) | Stevia leaf (South America) | Those who prefer natural plant-based foods | Plant-derived, no artificial ingredients | Choose products labeled “pure extract” or “no additives.” |
| Main Sweet Compounds | Mogrosides | Steviosides | Low-carb or sugar-conscious individuals | Very sweet but blood-sugar friendly | Avoid products mixed with maltodextrin or glucose fillers |
| Sweetness Level | 150–300× sweeter than sugar | 200–400× sweeter than sugar | Anyone reducing sugar intake | Only a small amount needed for full sweetness | Blend with erythritol for a more natural taste |
| Taste Profile | Fruity and smooth | Slightly bitter aftertaste for some | Sensitive palates or baking lovers | Monk fruit tastes closer to sugar | Use stevia in cold drinks, monk fruit in hot ones |
| Heat Stability | Excellent | Good | Those who bake or enjoy hot beverages | Stable under high temperatures | Can directly replace sugar in baking |
| Antioxidant Potential | High | Moderate | Women over 40 or with inflammation concerns | Mogrosides have antioxidant properties | Supports anti-glycation and low-inflammation diets |
| Impact on Blood Sugar | Does not raise blood sugar | Does not raise blood sugar | Diabetic or insulin-resistant individuals | No insulin response | Pair with protein or fiber for even steadier glucose |
| Digestive Tolerance | Generally well tolerated | May cause bloating in some | Those with sensitive digestion | Gentler on the gut | Start small when first trying stevia |
| Cost | Higher | More affordable | Those using sweeteners long-term | Stevia is more budget-friendly | Use monk fruit for baking, stevia for everyday drinks |
| Best Uses | Baking, hot drinks | Cold drinks, daily use | Flexible eaters | Monk fruit performs better under heat | Alternate both to avoid “taste fatigue.” |
How to Choose & Use Natural Sweeteners
Whether you’re managing blood sugar, losing weight, or simply trying to avoid artificial sweeteners, learning how to choose and use your sweeteners wisely matters far more than just spotting “zero calorie” or “natural” on the label.
1️⃣ How to Choose
- Check the ingredient list: Choose products made from 100% pure monk fruit extract or high-purity stevia extract (Rebaudioside A).
- Avoid blends with fillers: Sweeteners that include maltodextrin, glucose, or sorbitol can raise blood sugar and cause bloating.
- Look for purity levels: High-quality monk fruit sweeteners contain more Mogroside V, while premium stevia uses high-purity Reb-A for better stability and less bitterness.
- Read the label carefully: “Natural sweetener” doesn’t always mean “no additives.” Look for products labeled Non-GMO, No Fillers, and Zero Calories.
2️⃣ How to Use Them
- For drinks: Just 1/5 teaspoon of stevia or monk fruit sweetener is enough to sweeten a cup of coffee or tea.
- For baking: When replacing sugar, use about 1/8–1/10 of the amount (adjust depending on sweetness strength).
- Mix and match: A blend of stevia and erythritol gives a more natural sugar-like taste. Monk fruit works well in hot drinks, sauces, and baked goods.
- Control frequency: Even natural sweeteners should be limited to three to four uses per day to keep your taste buds sensitive to natural flavors.
3️⃣ Precautions
- Not for long-term heavy use by children or pregnant women: While generally safe, there’s limited research on prolonged use—whole foods are still the best choice.
- Do not mix with artificial sweeteners: Avoid aspartame, sucralose, or other synthetics that may affect gut bacteria and taste regulation.
- Beware of “sweet compensation”: Using low-calorie sweeteners doesn’t mean you can freely eat sweets; sweetness still triggers the brain’s reward pathways.
- Storage tips: Keep in a cool, dry place and avoid humidity to prevent clumping or flavor loss.
