Stevia On Keto: Friend Or Foe?

The keto diet is a highly effective method of shifting the metabolism into fat-burning mode. It involves cutting out sugar and reducing the intake of carbohydrates to reach a metabolic state called ketosis, where the body breaks down fat stores instead of carbs to produce energy. This means that people on the keto diet have to be mindful of their sugar intake, and sweeteners can be a good alternative to sugar.

Stevia is a natural sweetener that is considered keto-friendly. It is derived from the Stevia rebaudiana plant and is 200-300 times sweeter than regular sugar. It contains little to no calories or carbs and does not raise blood sugar levels. It has even been shown to lower blood sugar levels and improve insulin response.

However, it is important to read the labels when purchasing stevia products as some may contain fillers such as dextrose and maltodextrin, which can cause digestive issues and raise blood sugar levels.

Stevia's impact on blood sugar and insulin

Stevia is a natural sweetener that is considered beneficial for people with diabetes or those on a keto diet. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs.

Stevia has been shown to have a positive impact on blood sugar and insulin levels. Studies have found that stevia may help lower blood sugar levels and improve insulin response. This is because stevia stimulates the ion channel TRPM5, which is essential for the taste perception of sweetness on the tongue. It also ensures that the pancreas releases enough insulin after a meal, preventing abnormally high blood sugar levels and the development of type 2 diabetes.

In addition, stevia has been found to increase insulin sensitivity and improve blood glucose and insulin levels in human studies. This suggests that stevia may play a role in food intake regulation and could be a promising therapy for diabetes.

However, it is important to note that more research is needed to fully understand how stevia affects insulin and blood sugar levels. Some studies have also found that non-sugar sweeteners, including stevia, may disrupt the health of the gut microbiome, which is believed to play a key role in obesity and insulin sensitivity.

Stevia's health benefits

Stevia is a natural sweetener that is considered safe for human consumption. It is derived from the Stevia rebaudiana plant, which is native to South America. Here are some of the health benefits associated with its consumption:

May Improve Diabetes

Stevia has a long history of treating diabetes in the natives of Paraguay and Brazil. It has been shown to lower blood sugar and insulin levels. Stevia mediates insulin secretion in a way that prevents dangerously low blood sugar, known as hypoglycemia.

Antioxidant Properties

Stevia contains high concentrations of phenols, which are plant-based antioxidant compounds that reduce oxidative stress. These phenols may also contribute to stevia's antidiabetic effects.

May Improve Blood Pressure

In a randomized controlled trial, adults with high blood pressure who were given stevioside powder three times a day for two years experienced significantly lower blood pressure compared to a placebo group.

Can Improve Oral Health

Stevia has been found to improve oral health when used as a mouthwash. In one trial, schoolchildren who used a stevia-based mouthwash daily for six months showed a significant reduction in plaque and gingivitis.

Might Help Liver Health

Diabetes can cause oxidative damage in the liver. In a 2013 study, rats fed with stevia showed a 30% decrease in liver peroxidation compared to control groups.

Weight Management

Stevia is a nonnutritive sweetener, meaning it has almost no calories, carbohydrates, or artificial ingredients. This makes it a good substitute for sugar and can help with weight management by reducing calorie intake. However, more studies are needed to confirm its weight loss benefits.

How to use stevia on keto

Stevia is a natural sweetener that can be used on a keto diet. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is also 200-300 times sweeter than regular table sugar, so a little goes a long way.

Choosing the Right Stevia Product:

When selecting a stevia product, opt for high-purity stevia extract standardised to at least 95% glycosides, which is the level of purity approved by the FDA. Avoid crude stevia extracts and stevia leaves, as they are not subject to regulatory scrutiny. Look for products that are 100% stevia and do not contain additional sugars, sugar alcohols, fillers, or artificial flavours.

Substituting Stevia for Sugar:

When using stevia in place of sugar, keep in mind that it is much sweeter than regular sugar. For each cup (200 grams) of sugar, substitute only 1 teaspoon (4 grams) of powdered stevia. Stevia works well in beverages like coffee and tea but may not be suitable for baked goods due to its high sweetness intensity.

Combining with Other Sweeteners:

Stevia can be combined with other zero-calorie sweeteners like erythritol or monk fruit to enhance the flavour of your food. However, be cautious when using artificial sweeteners like sucralose and aspartame, as they may cause inflammation in the body.

Reading Labels:

When purchasing stevia, read the labels carefully to ensure there are no added dextrose or maltodextrin, as these sweeteners can cause digestive issues and raise blood sugar levels. Some less reputable companies pack their stevia products, especially powdered stevia, with these fillers.

Considering Potential Side Effects:

While stevia is generally recognised as safe, it may have some side effects. It can lower blood sugar levels, which can be dangerous for people with diabetes who take insulin. Stevia may also lower blood pressure, so consult a healthcare provider before consuming it if you are taking blood pressure medication. Additionally, some people report mild gastrointestinal distress when consuming stevia.

Other keto-friendly sweeteners

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is created by fermenting glucose from wheat or corn starch. Erythritol is not completely calorie-free, containing 0.24 calories per gram vs 4 calories per gram of table sugar. Erythritol has no impact on blood sugar levels and is considered safe to use. It may cause nausea if consumed in large doses (50 grams in a single helping). Erythritol is also more effective in fighting dental plaque and caries than xylitol and sorbitol.

Xylitol

Xylitol is another sugar alcohol with a similar sweetness level to regular sugar. It contains 2.4 kcal per gram, around two-thirds of that found in standard table sugar. Xylitol has been linked to a reduction in body weight and blood sugar, and an increase in serum insulin concentration and glucose tolerance. However, it may cause digestive issues like gassiness and bloating. Xylitol is also toxic to many different types of animals and can be lethal to cats and dogs in small doses.

Monk fruit

Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Monk fruit contains zero calories, zero carbs, and doesn't appear to raise blood sugar or insulin levels. It is also rich in antioxidants known as mogrosides, which account for its sweetness. However, monk fruit can be expensive, and there are no studies available on the long-term impacts of regular use.

Allulose

Allulose is a rare sugar that occurs naturally in some fruits and vegetables. It is made up of a monosaccharide (a simple sugar) and is about 70% as sweet as table sugar. Allulose has no glycemic index or net carb content because it is fully excreted from the body without being metabolised. It has also been shown to help reduce insulin and blood sugar levels after meals. Allulose has antioxidant and blood lipid-lowering properties. However, the long-term effects of increased allulose consumption are not yet known.

Tagatose

Tagatose is a simple sugar that occurs naturally in dairy, fruits, and cacao. It is metabolised differently from glucose, which allows it to be 92% as sweet as table sugar with only 38% of the calories. Tagatose has a mild cooling effect and can caramelise like sugar. It has a small effect on blood sugar levels and can be used with other sweeteners in a low-carb diet. It may also help improve cholesterol levels, blood sugar regulation, and gut health. However, tagatose is more expensive than other common keto sweeteners and contains more calories and carbs.

Sweeteners to avoid on keto

While on a keto diet, it is best to avoid sweeteners that are high in carbs and can increase blood sugar levels, interrupting ketosis. Here are some of the sweeteners that are not keto-friendly:

Maltodextrin

Maltodextrin is a highly processed sweetener derived from starchy plants like rice, corn, or wheat. It contains a similar amount of calories and carbs as regular sugar.

Honey

Honey, especially high-quality honey, contains antioxidants and nutrients, but it is still high in calories and carbs, making it unsuitable for a keto diet.

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm and is absorbed more slowly than regular sugar. However, it is high in fructose, which can contribute to impaired blood sugar control.

Maple Syrup

Maple syrup contains micronutrients like manganese and zinc but is also high in sugar and carbs.

Agave Nectar

Agave nectar is about 80% fructose, which can decrease insulin sensitivity and contribute to metabolic syndrome, making it challenging for the body to regulate blood sugar levels.

Dates

Dates are a dried fruit often used to sweeten desserts naturally. While they provide a small amount of fiber, vitamins, and minerals, they also contain a substantial amount of carbs.

Maltitol

Maltitol is a sugar alcohol that has a high glycemic index. It will impact blood sugar levels and is not keto-friendly.

Other Sugar Alcohols

Sugar alcohols like sorbitol and mannitol can also raise blood sugar levels and should be avoided or limited on a keto diet.

Frequently asked questions