How to Substitute Monk Fruit for Sugar in Baking

Despite your best efforts to limit sugar, there is a good chance you’re still consuming more than you think. 

With at least 56 different names, sugar is increasingly difficult to avoid. The good news? Baking with monk fruit is an easy way to save yourself a headache of frustration, guilt, and confusion from decoding labels. 

This article explores how to substitute monk fruit for sugar in baking, including tips, recipes, and product links so you can finally kick sugar for good!

What is monk fruit?

Monk fruit, also known as swingle or luo han kuo, is a small, round fruit in the melon family that is native to southeast Asia. The extract is made by pressing the fruit to release juices that are rich in sweet compounds known as mogrosides which make monk fruit 100-250 times sweeter than table sugar. 

What are the benefits of using monk fruit?

Emerging research suggests monk fruit has anti-inflammatory benefits. Additionally, monk fruit promotes weight loss and won’t cause unwanted side effects like sugar alcohols. It does not affect blood sugar levels, making it both keto-friendly and safe for use with diabetes. 

How to use monk fruit?

Monk fruit can be used anywhere you use regular sugar. Add it to beverages like coffee, tea, or lemonade, homemade sauces or dressings, smoothies, syrups, oatmeal, or yogurt. Its stability at high temperatures makes it an ideal substitute for sugar in baking.

How to substitute monk fruit for sugar in baking?

The amount of monk fruit you use will depend on the product. Typically, monk fruit is available as granulated monk fruit sweeteners or pure monk fruit liquid extract. 

What is the ratio of sugar to monk fruit?

• Monk fruit sweeteners —- Follow a 1:1 ratio. These are blended with allulose, erythritol, or other non-nutritive sweeteners to create a product that mimics the taste and texture of table sugar.

• Pure monk fruit —- Start with a 1:4 or a 2:1 ratio, meaning for every cup of sugar, use only ¼ cup or ½ cup of pure monk fruit and adjust to meet your desired sweetness. Remember, pure monk fruit is up to 250 times sweeter than table sugar, so you won’t need much.

Sugar-Free Recipes

Here are some tasty recipes to try substituting sugar with monk fruit. 

Sugar-Free Red Velvet Cake

This decadent red velvet recipe is so good, you wouldn’t even guess that it is diabetic-safe and keto-friendly! This gluten-free cake is made without butter or oil, giving it a cloud-like consistency that will make you feel like you’re floating. 

For ingredients, you’ll need:

• 3 cups almond flour
• 1 1⁄4 cups granulated monk fruit sweetener
• 2 tbsp cocoa powder
• 3 tsp baking powder
• 1 tbsp baking soda
• ½ tsp salt
• 1⅓ cups pureed avocado
• 4 eggs
• 1 tbsp vanilla
• 1 tbsp apple cider vinegar
• ½ cup low-fat buttermilk or unsweetened almond milk
• 1-2 tsp red food gel

Cream cheese frosting:

• 16 ounces cream cheese
• 4 tsp vanilla extract
• 8 tbsp butter
• 6 tbsp milk or heavy cream
• 1 ½ cups powdered sweetener of choice

Toppings (optional):

• ½ cup chopped pecans
• strawberries or raspberries

For the complete recipe and instructions, follow this link.

Homemade Monk Fruit Cookies

If the combination of dark chocolate and sea salt sounds heavenly, then this cookie recipe is for you! Quick and easy, these soft and chewy cookies can be ready in just 25 minutes and are sugar-free, gluten-free, and vegan-friendly. 

For ingredients, you’ll need:

• 2/3 cup peanut or almond butter
• 3/4 tsp pure liquid monk fruit extract
• 1 tsp pure vanilla extract
• 2/3 cup cold water
• 2/3 cup coconut flour
• 3 tbsp unsweetened cocoa powder
• 1 tsp baking powder
• 1/4 tsp salt

Topping (optional):

• 1/3 cup melted sugar-free dark chocolate

Find the full instructions here.

If that isn’t enough to satisfy your sweet tooth, check out Monk Fruit Recipes For Diabetics for more ideas!

Product Suggestions and Links

Find high-quality, organic monk fruit from NOW Foods and a link to our top supplement pick for managing blood sugar levels, all available from PSC at the links below. 

NOW Foods Organic Monk Fruit Liquid Sweetener

This organic liquid option is a great choice if you are looking for a cost-effective choice that doesn’t sacrifice on quality. With 1,077 servings per 8 oz container, NOW Foods Organic Monk Fruit Liquid Sweetener will last. This keto-friendly formula is certified kosher, vegan, and free of gluten, soy, milk, shellfish, egg, and treenuts. 

NOW Foods Organic Monk Fruit Sweetener Packets

Quick and easy, this monk fruit sweetener uses erythritol to offer a 1:1 sugar substitute. The NOW Foods Organic Monk Fruit Sweetener Packets is conveniently packaged for on the go use and is free of gluten, GMO’s, milk, egg, shellfish, tree nuts, and soy.

Zahler Diabetter Advanced Glucose Support

If you’re looking for additional support to help you manage your blood sugar levels, Zahler Diabetter Advanced Glucose Support is an excellent choice. This formula contains minerals and herbs to help improve insulin sensitivity and support overall metabolic health.

Conclusion

Whether you want to lose weight, balance your blood sugar, or improve overall energy levels, monk fruit can help you reach your health goals. Unlike other sugar substitutes, monk fruit is safe for diabetics and suitable for a variety of dietary constraints.  For more baking with monk fruit tips, check out How to Cook and Bake with Monk Fruit from BrainMD, which covers all things monk fruit in great detail.

FAQs

What is the ratio of monk fruit to sugar in baking?

If you are using a monk fruit sweetener (blended with erythritol or allulose) follow a 1:1 ratio. If you are using pure monk fruit extract, start with a 1:4 ratio (¼ of a cup monk fruit for 1 cup sugar) and add more until you reach your desired sweetness.

What are the negatives of monk fruit sweetener?

Monk fruit is safe and approved by the FDA, it can be consumed by all ages safely. Depending on your area it may be difficult to find in the grocery store. In that case, have it delivered to your doorstep using the links provided above.

Who should not consume monk fruit extract?

While monk fruit is safe for all ages and groups, it is important to remember that moderation is key. Especially for pregnant and lactating women, be mindful when consuming monk fruit since the research is still emerging on this novel sweetener.