Best Stevia Brands For Keto: Sweet Success

When it comes to keto-friendly sweeteners, stevia is a popular choice. It is a sweetener extracted from the stevia plant, which is approximately 200 to 300 times sweeter than sugar and has gained popularity in recent years. It has been linked to lower blood sugar levels and is safe to consume, even for those with diabetes.

There are many stevia-based sweeteners on the market, but two brands that stand out are NuNaturals Alcohol-Free Liquid Stevia and Trader Joe's Liquid Stevia. NuNaturals offers a range of stevia options, and its products are uncomplicated to use, requiring just 2-3 drops to sweeten your favourite foods and beverages. Meanwhile, Trader Joe's Liquid Stevia has no bitter aftertaste and is also reasonably priced at $6.99.

Other good options for keto-friendly sweeteners include monk fruit, erythritol, and xylitol.

How does stevia work?

Stevia is a sugar substitute made from the leaves of the Stevia rebaudiana plant, which is native to South America. The leaves contain chemicals called steviol glycosides, which are highly concentrated in sweet flavour. Stevia is 200 to 400 times sweeter than table sugar and is a non-nutritive sweetener, meaning it has no carbohydrates, calories, or artificial ingredients.

Stevia is derived from the stevia plant by extracting steviol glycosides from the leaves and purifying them to remove the bitter attributes found in the crude extract. Steviol glycosides all have a common basic backbone called steviol. They include compounds like stevioside and many different forms of rebaudiosides, the most common of which is rebaudioside A (or reb A). Some steviol glycosides are also made through processes called bioconversion and fermentation, which allow better-tasting and less bitter rebaudiosides, such as reb M, to be produced on a larger scale.

Steviol glycosides are not absorbed in the upper gastrointestinal tract and therefore do not contribute to any calories or impact blood glucose levels. When they reach the colon, gut microbes cleave off the glucose molecules and use them as an energy source. The remaining steviol backbone is then absorbed via the portal vein, metabolized by the liver, and excreted in urine.

Is stevia a more secure substitute?

Stevia is a sugar substitute that is 100% natural and has multiple health advantages. It is derived from the leaves of the Stevia rebaudiana plant, native to South America. The leaves contain chemicals called steviol glycosides, which have a highly concentrated sweet flavour. Stevia is about 200 to 400 times sweeter than table sugar and has no carbohydrates, calories, or artificial ingredients.

Advocates of Stevia argue that it is one of the few truly "natural" sweeteners available, as it is derived from plants rather than synthetic chemicals. Products containing Stevia are often labelled "no artificial sweeteners". However, it is important to note that the term "natural" is used loosely and does not hold much weight according to labelling requirements.

Stevia is generally considered safe for consumption. The U.S. Food and Drug Administration (FDA) has recognised steviol glycosides, including rebaudioside A (Reb-A), as "generally recognised as safe" (GRAS). However, the FDA has not approved whole stevia leaves or crude stevia leaf extracts as food additives due to a lack of toxicological information.

Stevia has several health benefits. It can help regulate blood sugar levels, making it a good option for people with diabetes. It may also aid in weight loss and lower the risk of obesity and related health conditions. Additionally, Stevia can be useful for maintaining a low-calorie or ketogenic diet as it adds few or no calories to your diet.

Despite its benefits, there are some concerns and side effects associated with Stevia. It may affect blood pressure, especially for individuals taking blood pressure medication. It can also cause digestive issues such as bloating and dizziness. Some people may find the taste bitter or unpleasant, and it may not work well in baked goods due to its high sweetness intensity.

In conclusion, Stevia is a more secure substitute than other artificial sweeteners, but it is important to use it in moderation and be aware of any potential side effects, especially if you have existing health conditions.

What are the health advantages of stevia?

Stevia is a sugar alternative that comes from the Stevia rebaudiana plant, which is native to South America. It is a natural, non-nutritive sweetener, meaning it has no carbohydrates, calories, or artificial ingredients. It is significantly sweeter than table sugar, so only a small amount is needed to achieve the same level of sweetness.

Diabetes Management

Stevia may be beneficial for people with diabetes or prediabetes who want to manage their blood sugar levels. It has little to no carbohydrates, so it doesn't raise blood sugar in the same way that table sugar does. Some research suggests that stevia may help improve insulin levels and insulin sensitivity, which is crucial for managing type 2 diabetes and prediabetes. Additionally, traditional medicine in Brazil and Paraguay has long included the stevia plant in diabetes treatments.

Weight Management

Stevia can be a helpful tool for weight management as it is a zero-calorie sweetener. It can be used as a sugar substitute, helping to reduce overall calorie intake without sacrificing sweetness.

Lowering Blood Pressure

Some studies have found that stevia may help lower blood pressure. For example, one study showed that taking 750-1500 mg of stevioside, a chemical compound in stevia, daily reduced systolic and diastolic blood pressure. However, other studies have found no effect on blood pressure, so more research is needed to confirm this potential benefit.

Preventing Cavities

Sugar is a primary cause of dental cavities as it is metabolised by bacteria in the mouth, producing acid that wears down tooth enamel. Stevia, being a non-nutritive sweetener, does not contribute to this process and may even help prevent the growth of cavity-causing bacteria.

Other Potential Benefits

Stevia also contains sterols and antioxidant compounds, which may provide additional health benefits. Some studies suggest that stevia may have anti-cancer properties, improve kidney function, and provide anti-inflammatory and immunomodulatory effects. However, more research is needed to confirm these potential benefits.

What is the relationship between stevia and keto?

The keto diet is a low-carb, high-fat diet that promotes a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This diet is often undertaken to encourage weight loss.

Stevia is a natural sweetener that is keto-friendly. It is a zero-calorie sweetener that is 200-300 times sweeter than table sugar. It is derived from the Stevia rebaudiana plant, native to South America.

Stevia is a good alternative to table sugar as it does not cause a spike in blood sugar levels. It has been shown to improve the body's blood sugar response and may be a promising treatment for diabetes. It also has antioxidant properties and can help to lower blood pressure.

However, it is important to note that stevia may lower blood sugar levels, which can be dangerous for people with diabetes who take insulin. It may also lower blood pressure, so it is important to consult a healthcare provider before consuming stevia if you are taking blood pressure medication.

Stevia is a popular sweetener for those on the keto diet as it helps to keep blood sugar and insulin levels low, promoting ketosis. It is also widely available, inexpensive, and satisfies sweet cravings without the worry of derailing the low-carb diet.

How does stevia compare to monk fruit?

Monk fruit and stevia are both natural, zero-calorie sweeteners that can be used as sugar substitutes in baking and beverages. They are both non-nutritive sweeteners, meaning they have little to no calories or nutrients. However, there are some differences between the two.

Source

Monk fruit is a small, green gourd that resembles a melon and is native to Southeast Asia. It gets its name from the Buddhist monks who first used it in the 13th century. On the other hand, stevia is derived from the leaves of the Stevia rebaudiana plant, which is native to South America.

Sweetness

Monk fruit is 150 to 200 times sweeter than sugar, while stevia is 200 to 300 times sweeter. This means that a little bit of stevia or monk fruit goes a long way in terms of sweetness.

Taste

Monk fruit has a fruity, subtle sweetness, while stevia has a licorice flavour and a slightly bitter aftertaste. Some people may prefer the taste of monk fruit over stevia due to its less pronounced aftertaste.

Availability and Cost

Monk fruit is difficult to grow and expensive to import, making it less widely available and more costly than other sweeteners. Stevia, while more expensive than sugar and most artificial sweeteners, is generally more accessible and affordable than monk fruit.

Side Effects

Stevia may cause gastrointestinal side effects such as bloating, nausea, and gas in some individuals. It can also cause allergic reactions in people allergic to plants from the Asteraceae family, such as daisies, ragweed, chrysanthemums, and sunflowers. Monk fruit, on the other hand, has no known negative side effects.

FDA Approval

In the United States, the FDA has approved specific refined stevia products as "generally recognized as safe" (GRAS). However, the FDA has not approved whole leaf or crude stevia extracts as a food additive due to safety concerns. Monk fruit sweeteners, on the other hand, are classified by the FDA as GRAS.

Use Cases

Both monk fruit and stevia can be used as sugar substitutes in beverages, smoothies, sauces, and dressings. They are also suitable for baking since they are heat stable. Monk fruit is often used to reduce the calories in baked goods, as it provides the taste of sugar without the calories. Stevia, on the other hand, can be challenging to bake with due to its high sweetness intensity. A small amount of stevia can throw off the ratios in a recipe, leading to an unbalanced final product.

Frequently asked questions