In today’s modern diet, sugar is nearly impossible to avoid. From breakfast cereals and salad dressings to so-called “healthy” snack bars and drinks, added sugars are hiding in plain sight. While we’ve long known that sugar contributes to weight gain and blood sugar issues, emerging research continues to confirm its direct link to heart disease—the leading cause of death in both men and women.

But in response, many people are swinging the other way—ditching refined sugar for alternatives marketed as “natural” or “healthy.” Among the most popular is monk fruit, a zero-calorie sweetener derived from a small melon native to Southeast Asia. With no impact on blood sugar and a naturally sweet taste, monk fruit is rapidly gaining popularity in everything from protein powders to keto desserts.

The Problem with Added Sugar

We all know sugar isn’t great for our waistline—but its effects on your heart can be far more serious.

Overconsumption of added sugars is one of the most pervasive and silent drivers of cardiovascular disease. Whether it’s in your morning latte, flavored yogurt, or “natural” energy bar, hidden sugar is contributing to an epidemic of heart-related issues across all age groups—but especially in adults over 40.

Here’s what high sugar intake can lead to:

• Elevated Triglycerides:
  Excess sugar—especially fructose—gets converted into fat in the liver, raising blood triglycerides. This directly increases your risk for heart attack and stroke.
• Insulin Resistance and Type 2 Diabetes:
  Chronic sugar intake overwhelms your cells’ ability to process glucose, leading to insulin resistance—a major contributor to high blood pressure, poor circulation, and arterial damage.
• Increased Inflammation and Arterial Damage:
  High blood sugar causes oxidative stress and inflammation, weakening the lining of your blood vessels (endothelium) and paving the way for plaque buildup.

Where Is Sugar Hiding?

Both the Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA) recommend limiting added sugar to no more than 6–9 teaspoons per day (about 25–36 grams), yet the average American consumes more than 70 grams daily—often without realizing it.

Even if you don’t have a sweet tooth, sugar may be sneaking into your diet in surprising ways:

• “Healthy” protein bars and granola
• Bottled sauces and salad dressings
• Flavored oatmeal or yogurt
• Energy drinks and fruit juices
• Non-dairy milk alternatives

Labels like “natural,” “organic,” or “low-fat” do not mean low in sugar. Always check the nutrition facts and ingredient list.

What Is Monk Fruit? A Natural Alternative Explained

Monk fruit, also known as Luo Han Guo, is a small green melon native to the mountainous regions of Southern China. For centuries, it was used in traditional Chinese medicine to cool the body and soothe the throat. Today, its extract is gaining popularity worldwide as a natural, calorie-free sweetener.

Why Monk Fruit Is Different from Sugar

Monk fruit gets its intense sweetness—not from fructose or glucose—but from compounds called mogrosides. These are unique antioxidants that give the fruit its sweet taste while offering potential health benefits.

Here’s what sets monk fruit apart:

• 150–200 times sweeter than sugar, so you only need a tiny amount
• Zero calories, zero carbohydrates, and zero glycemic impact
• Does not spike blood glucose or insulin, making it safe for diabetics
• Non-fermentable, so it doesn’t feed harmful gut bacteria
• Contains antioxidant properties that may support vascular health

Is It Truly Natural?

Yes—pure monk fruit extract is considered a natural sweetener, and it's derived directly from the dried fruit without chemical modification.

However, not all monk fruit products are created equal. Many commercially available options are blended with other sweeteners, including:

• Erythritol – a sugar alcohol that may cause digestive upset and has been linked to blood clot risk in emerging studies
• Dextrose or maltodextrin – cheap additives that raise blood sugar

Always read the ingredient label. For heart health and blood sugar stability, choose 100% pure monk fruit extract with no fillers.

Monk Fruit vs. Sugar: A Heart Health Comparison

Sugar: A Direct Threat to Heart Health

Refined sugar—especially added sugars like high-fructose corn syrup—is well-documented to negatively affect nearly every marker of cardiovascular health.

Key Dangers of Sugar:

• Raises triglycerides and LDL (bad) cholesterol, increasing risk for plaque buildup in the arteries
• Increases blood pressure by promoting fluid retention and vascular stiffness
• Triggers systemic inflammation, a major contributor to heart disease and atherosclerosis
• Contributes to weight gain, insulin resistance, and metabolic syndrome, all of which compound cardiovascular risk

The more sugar you eat, the more strain you put on your heart—and the more likely you are to develop chronic conditions like hypertension, high cholesterol, and type 2 diabetes.

Monk Fruit: A Heart-Healthy Sweetener Alternative

In contrast, monk fruit extract offers a sweet taste without the physiological burden that sugar places on your cardiovascular system.

Heart-Protective Benefits of Monk Fruit:

• No impact on blood sugar or insulin response—safe for diabetics and those with metabolic syndrome
• Contains mogrosides, which have antioxidant and anti-inflammatory properties
• May reduce oxidative stress, helping to protect delicate blood vessel linings
• Supports weight loss and appetite control, contributing to lower blood pressure and healthier cholesterol
• No effect on triglycerides or LDL—a critical advantage over sugar

Early research shows mogrosides may protect against endothelial damage (the inner lining of arteries), suggesting monk fruit may support vascular health at a cellular level.

Other Heart-Healthy Natural Sweetener Alternatives

Stevia (Pure Extract)

Stevia is derived from the leaves of the Stevia rebaudiana plant and has been used traditionally in South America for centuries. Like monk fruit, pure stevia extract contains zero calories and has no impact on blood sugar.

Heart Health Benefits:

• Does not raise glucose or insulin—safe for those with diabetes or insulin resistance
• Some studies suggest stevia may help lower blood pressure and cholesterol
• Can help reduce calorie intake and support weight loss when replacing sugar

Choose wisely: Many store-bought stevia products are blended with fillers like dextrose, erythritol, or maltodextrin, which can raise blood sugar or cause gut irritation. Look for organic, 100% pure stevia extract with no additives.

Raw Honey (In Moderation)

Unlike refined sugar, raw honey offers natural enzymes, trace minerals, and antioxidants. It has antimicrobial properties and has been shown to reduce oxidative stress in some studies.

Considerations:

• Still contains natural sugars, which can raise blood glucose and insulin
• Best suited for physically active individuals or those without insulin resistance
• Use sparingly—a little goes a long way

Avoid "pasteurized" or ultra-processed honey, which behaves like regular sugar in the body.

Maple Syrup or Dates

Both maple syrup and dates are whole-food sweeteners that contain beneficial compounds—like polyphenols and minerals (e.g., potassium, magnesium).

Pros:

• Less processed than white sugar
• Contains small amounts of antioxidants and nutrients
• May support energy during physical activity

Cons:

• High in natural sugar and calories
• Can spike blood sugar, especially in those with insulin resistance
• Should be used sparingly and ideally with high-fiber meals to reduce glycemic impact

Sweeteners to Be Cautious About

Erythritol

Erythritol is a sugar alcohol found in many “keto” and “sugar-free” products, including protein bars, baked goods, and monk fruit or stevia blends.

Recent Concerns:

• A 2023 study in Nature Medicine found that high levels of erythritol in the blood were associated with increased risk of blood clotting, stroke, and heart attack
• May increase platelet reactivity, contributing to clot formation
• Often used in large amounts in processed foods, making overconsumption easy

While more research is needed, this data is concerning—especially for older adults and people with existing heart disease or diabetes. Choose pure monk fruit or stevia instead of blends containing erythritol.

Sucralose (e.g., Splenda) & Aspartame

These artificial sweeteners are widely used in diet sodas, sugar-free gum, and packaged “light” products.

Risks Include:

• Disruption of the gut microbiome, which can negatively impact immune and metabolic health
• May increase insulin resistance and promote low-grade inflammation
• Some animal studies link sucralose to DNA damage and increased oxidative stress

These sweeteners are FDA-approved, but emerging research suggests they may undermine long-term heart and metabolic health. At the Stengler Center, we recommend avoiding them whenever possible.

The Clearer Choice for a Healthier Heart

When it comes to heart health, sugar isn’t just a treat—it’s a threat.

From hidden sugars in everyday foods to the blood sugar spikes that fuel inflammation and artery damage, excess sugar is a major, silent driver of cardiovascular disease.

But the good news is: you have healthier options.

Monk fruit is a safe, natural, and heart-supportive sweetener that offers all the sweetness without the metabolic harm. When used in its pure, unblended form, it can be a valuable part of your journey toward better blood pressure, cholesterol, and weight control—especially as cardiovascular risks increase with age.

A small change in how you sweeten your coffee or bake your favorite recipes could mean big protection for your heart in the long run.

Schedule your consultation today:

📞 760-274-2377 📧 clinic@markstengler.com 📍 324 Encinitas Blvd, Encinitas, CA 92024
🌐 www.markstengler.com/contact

‍