Everything old is new again.

Looking to the past can help us improve our health today. Many people turn to Traditional Chinese Medicine (TCM), which uses natural plants and herbs to boost wellness. One interesting example is luo han guo fruit and its extract, which is gaining popularity worldwide for its health benefits.

It's about 200 times sweeter than sugar!

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What exactly is Luo Han Guo?

This sweet, round dried fruit grows in southern Chinese provinces. It's about the size of an orange and has a hard brown shell containing several seeds. The fruit grows on vines in the mountains of Guilin, China.

People also call luo han guo "Buddha fruit" or "monk fruit." Chinese monks first discovered and wrote about the fruit in the 13th century. While the fresh fruit ripens in the fall, you can buy dried luo han guo throughout the year. Many stores and health websites now sell luo han guo sweeteners too.

100 grams of fresh Luo Han Guo:

1. Calories: ~30-60 kcal

2. Carbohydrates: ~8-14 g. Mostly natural sugars and some dietary fiber.

3. Fat: ~0.1-0.2 g (negligible)

4. Protein: ~0.2-0.5 g

Here's how Luo Han Guo can benefit your health:

1. It helps with weight management because it contains very few carbohydrates and virtually no fat or protein.  Watch out for products that mix luo han guo with other ingredients that might add calories or affect blood sugar.

2. Its antioxidants fight aging by protecting your body's cells from damage.

3. The fruit's natural compounds help protect your heart by preventing cholesterol oxidation, which reduces your risk of heart attacks and strokes.

4. The vitamin C in luo han guo helps your body make white blood cells and collagen. These support your immune system and help build cells, muscle tissue, and blood vessels. The fruit's mogrosides (natural sweet compounds) also fight viral infections.

5. People traditionally use luo han guo in hot drinks to soothe sore throats and reduce mucus. Its mogrosides reduce inflammation and help control blood sugar.

6. The fruit extract blocks cells that trigger allergies, which means fewer allergy symptoms and less severe asthma reactions.

7. Unlike regular sugar, luo han guo sweeteners don't cause big changes in blood sugar levels, making them helpful for people with diabetes.

Some researchers think Luo Han Guo might even fight cancer, though more studies are needed to confirm this. The fruit contains glycosides and saponins that might slow cancer cell growth and neutralize harmful free radicals.

How people use luo han guo.

This fruit works great as a natural medicine. It helps clear up coughs, soothes sore throats, and eases breathing problems. Many people use it to help with constipation and intestinal issues. In southern China, many believe it helps people live longer. Local communities also use the fruit extract to treat colds and minor stomach problems.

Today, most people know Luo Han Guo as a natural, zero-calorie sweetener. Manufacturers make this sweetener by crushing the fruit and soaking it in water. The extract tastes 150 to 250 times sweeter than regular sugar but does not add calories or raise blood sugar levels.

Adding Luo Han Guo to your food.

You can add the fruit or its sweetener to many foods and drinks:

• Hot or cold drinks like coffee, tea, lemonade, and smoothies

• Salad dressings and sauces

• Different types of soups

• Yogurt

• Oatmeal and other hot breakfast cereals

In the U.S., luo han guo, or monk fruit, is generally recognized as safe (GRAS) for use as a sweetener or flavor enhancer in food and beverages, except for meat and poultry products.

When cooking with the fruit, start with small amounts. Follow recipe instructions carefully. Store any unused fruit in a clean, sealed bag in a cool, dry place. You can find dried luo han guo in Chinese grocery stores, herb shops, or trusted online sellers.

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Simple luo han guo soup recipe:

You'll need:

• 1 luo han guo fruit

• 1 bunch of watercress, washed and cut in half

• 300 grams of pork ribs

• 6 dried red dates, rinsed

• 2 dried honey dates (if you want)

• 30 grams of dried apricot kernels

• 6 cups water

• Himalayan salt to taste

Steps:

1. Boil the pork ribs for five minutes to remove any foam

2. Crack open the luo han guo gently using a butter knife

3. Put everything in a soup pot and bring to a boil

4. Lower the heat and cook for 1.5 hours

5. Add salt if you like. This makes enough soup for four people.

Monk fruit tea recipe:

You'll need:

• Dried luo han guo fruit

• Boiling water

Steps:

• Break off a small piece of the dried fruit - you can use either the skin or the inner part

• Place the fruit piece in your tea strainer or mug

• Pour boiling water over it

• Let it steep for 10 minutes

• Remove the fruit pieces and enjoy your tea

Important things to know:

Luo han guo has some drawbacks. Farmers find it difficult to grow, harvest, and dry the fruit. It is also expensive to import and process, making the final product expensive. Some people don't like its aftertaste, though many say it tastes better and is less bitter than artificial sweeteners.

While allergic reactions are rare, some people might react badly to luo han guo, especially if they're allergic to related plants like pumpkins, squash, cucumbers, or melons.

Despite these concerns, luo han guo offers a healthier choice than high-fructose corn syrup and artificial sweeteners. It provides sweetness without many of their health risks. However, use it carefully - it's very sweet, and some people might experience changes in their insulin sensitivity. If you want to try luo han guo, talk to your doctor first about how much you should use and whether it's safe for you.

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Merry Christmas!!!

Warm regards,
Kos and Helen.