Monk Fruit vs. Stevia vs. Erythritol: Which Sweetener Is Best for You?

In this blog, we’ll break down the key differences, benefits, and potential drawbacks of each sweetener (Monk fruit , Stevia, and Erythritol), so you can decide which one is best for your health goals, taste preferences, and lifestyle. Trust me, I've been there before and for me to decide which sweetener to use was very tricky.

If you're trying to cut back on sugar, you've probably heard of monk fruit , stevia, and erythritol, three popular sugar substitutes that have taken over health food stores, keto kitchens, and coffee shop counters. But how do they stack up against each other?

🥇 Meet the Contenders

1. Monk Fruit Sweetener (Luo Han Guo)

Origin: Extracted from the monk fruit, a small melon native to southern China.
Sweetness: 100-200 times sweeter than sugar.
Calories: Zero.
Glycemic Index: Zero, does not raise blood sugar.
Best for: Keto, diabetic-friendly diets, natural lifestyle, baking, beverages.

2. Stevia

Origin: A natural sweetener derived from the leaves of the Stevia rebaudiana plant.
Sweetness: 200–300 times sweeter than sugar.
Calories: Zero.
Glycemic Index: Zero, safe for blood sugar levels.
Best for: Low-calorie diets, diabetic use, sweetening drinks or smoothies.

3. Erythritol

Origin: A sugar alcohol naturally found in some fruits; typically fermented from corn.
Sweetness: About 60–70% as sweet as sugar.
Calories: 0.24 per gram... technically not zero, but close.
Glycemic Index: Near zero, minimal effect on blood sugar.
Best for: Baking (volume replacement for sugar), low-carb diets.

🧪 Comparison Table

Sweetener	Sweetness (vs. Sugar)	Calories	Glycemic Index	Natural?	Aftertaste	Gut Tolerance
Monk Fruit	150–250x	0	0	✅ Yes	Mild/none	✅ Easy on gut
Stevia	200–300x	0	0	✅ Yes	Slight bitter/licorice	✅ Good
Erythritol	~70%	~0.24/g	Near 0	✅ Yes	Clean	⚠️ Can cause bloating in some

⚖️ Pros & Cons

✅ Monk Fruit

Pros:

Zero calories and carbs.
Does not raise blood sugar.
Naturally sourced.
Very sweet, you only need a tiny amount.
No known side effects.

Cons:

Can be more expensive.
Pure extract may be too strong without dilution (but that also makes it long-lasting!).

✅ Stevia

Pros:

Zero calories.
Safe for diabetics.
Widely available.
Natural plant source.

Cons:

Some people notice a bitter or licorice aftertaste.
Quality varies, many brands mix it with fillers.

✅ Erythritol

Pros:

Tastes very similar to sugar.
Adds bulk and texture in baking.
Low-calorie and keto-friendly.

Cons:

Can cause digestive discomfort in large amounts (bloating/gas).
Often derived from GMO corn unless labeled non-GMO.
Not as sweet as sugar, may need a lot more.

🧁 What About in Baking?

Monk Fruit Extract: Very sweet, use in small amounts. Often paired with erythritol to reduce intensity and add volume.
Stevia: Can be tricky to bake with. It is best for recipes that don’t rely on sugar’s bulk.
Erythritol: Best for baking due to its sugar-like texture, but may crystallize in some recipes.

🤔 So, Which One Is Right for You?

Goal	Best Choice
Keto diet	Monk Fruit or Erythritol
Zero aftertaste	Monk Fruit
Diabetic-friendly	Monk Fruit or Stevia
Digestive sensitivity	Monk Fruit or Stevia
Baking texture	Erythritol (or monk fruit + erythritol blend)
All-natural + clean label	Pure Monk Fruit Extract

At our store, we offer Durelife’s Pure Monk Fruit Extract, a high-quality, 100% natural sweetener with no added fillers, no sugar alcohols, and no aftertaste. Unlike many commercial blends, our monk fruit is pure extract, which means: