Best Powdered Stevia Options For Your Keto Diet

If you're following a keto diet, you'll know that sugar is the enemy. To stay in ketosis, your carb intake must be minimal. So, what's the best powdered stevia to help you stay on track?

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It's been used as a sweetener for hundreds of years and is much better for you than artificial alternatives.

When it comes to choosing a powdered stevia product, it's best to opt for one that contains nothing but pure leaf stevia extract. Many products contain fillers like corn sugar, inulin fibre, or cane sugar, which are highly processed and designed to make the product last longer on shelves.

Some of the best powdered stevia products on the market include Pure Organic Stevia Powder, SweetLeaf Stevia Packets, and Truvia.

Best powdered stevia brands for keto

Stevia is a popular sugar alternative for those on a keto diet as it is a natural sweetener that is derived from a plant. It has zero calories, zero carbs, and doesn't impact insulin levels. It is also generally recognised as safe by the U.S. Food and Drug Administration (FDA).

When choosing a stevia product, it is best to opt for high-purity stevia extract with at least 95% steviol glycosides. It is also important to ensure that the product is 100% stevia and doesn't contain additional sugars, sugar alcohols, fillers, or artificial flavours.

Truvia

Truvia is a stevia sweetener that has a great taste and is easy to use in keto baking. It is made from the stevia plant and is a zero-calorie sweetener. It is also generally recognised as safe by the FDA.

Splenda Naturals

Splenda Naturals is another great option for keto. It is a stevia sweetener that is mixed with erythritol, which is a sugar alcohol that is low in calories and carbs. This combination creates a sweetener that is keto-friendly and can be used in a variety of recipes.

SweetLeaf

SweetLeaf is a stevia-based sweetener that contains no carbs and no added ingredients that will affect your blood sugar. It is a popular choice for those on a keto diet as it is a natural sweetener with a clean, sweet taste.

Pyure Organic Stevia Blend

Pyure Organic Stevia Blend is a granulated sweetener that works well in baked goods as it provides a similar texture to regular sugar. It is made from organic stevia and is up to 200 times sweeter than sugar. It has no calories, no carbs, and no artificial ingredients.

NuNaturals Alcohol-Free Liquid Stevia

While this brand offers liquid stevia options, they also have powdered stevia products available. The NuNaturals brand is a favourite among those on a keto diet as it adds sweetness to foods and beverages without any strange flavours. It is uncomplicated to use and only requires 2-3 drops to sweeten your favourite drinks and treats.

How to use powdered stevia in keto recipes

Powdered stevia is a natural sweetener that can be used in keto recipes to replace sugar. It is derived from the Stevia rebaudiana plant, which is native to South America. Stevia is much sweeter than regular sugar, so you only need a small amount to achieve the same level of sweetness. When substituting stevia for sugar in a recipe, use 1 teaspoon of powdered stevia for every cup of sugar.

• Start with a small amount: Because stevia is so much sweeter than sugar, it's important to start with a small amount and adjust as needed. You can always add more, but it's difficult to fix a dish that is too sweet.
• Combine with other sweeteners: Stevia can be combined with other keto-friendly sweeteners, such as erythritol or monk fruit, to enhance the flavour and reduce any bitter aftertaste.
• Check the ingredients: When purchasing powdered stevia, look for products that contain pure leaf stevia extract with no added fillers or artificial ingredients. Some lower-quality stevia products may contain additives that can affect the taste and texture of your recipes.
• Use in a variety of dishes: Powdered stevia can be used in baked goods, desserts, drinks, and more. It is heat-stable and can be used in recipes that require baking.
• Store properly: Stevia should be stored in a cool, dry place to maintain its potency and freshness.

By following these tips, you can successfully incorporate powdered stevia into your keto recipes to reduce your sugar intake and maintain a state of ketosis.

Health benefits of stevia

Stevia is a sugar substitute that is 200 to 400 times sweeter than table sugar. It is made from the leaves of the Stevia rebaudiana plant, which is native to South America. As a non-nutritive sweetener, stevia contains no carbohydrates, calories, or artificial ingredients. This makes it a good option for people looking to manage their weight or control their blood sugar levels.

Weight Management

Stevia can be helpful for weight management as it is a low-calorie alternative to sugar. It can help reduce energy intake without sacrificing taste, which may aid in weight loss and lower the risk of obesity and related health conditions.

Diabetes

Stevia can be a beneficial sweetener for people with diabetes. It does not contribute any calories or carbohydrates to the diet and has no effect on blood glucose or insulin response. This allows people with diabetes to incorporate a wider variety of foods into their meal plans while still maintaining healthy blood sugar levels.

Cholesterol

According to a 2009 study, stevia leaf powder may help manage cholesterol levels. The study found that consuming 20 milliliters of stevia extract daily for one month lowered total cholesterol, LDL ("bad") cholesterol, and triglycerides, while increasing HDL ("good") cholesterol.

Cancer

There is some evidence to suggest that stevia may have cancer-fighting properties. A 2012 study found that a glycoside called stevioside, found in stevia plants, helped boost cancer cell death in a human breast cancer line. Additionally, a 2013 study showed that stevia glycoside derivatives were toxic to specific leukemia, lung, stomach, and breast cancer cell lines.

Children's Diets

Stevia can play a role in reducing the intake of unwanted sweeteners in children's diets. With thousands of products on the market containing stevia, it is easier for children to consume sweet foods and drinks without the added calories, which can help reduce the risk of obesity and cardiovascular disease.

While stevia offers these potential health benefits, it is important to note that some people may find it bitter or experience digestive issues when consuming products containing stevia. Additionally, it may be necessary to experiment with different amounts or extra ingredients when using stevia in baking to achieve the desired texture and taste.

Side effects of stevia

While stevia is a popular alternative to sugar, it may have some adverse side effects. Stevia is a non-nutritive or zero-calorie sweetener made from the leaves of the Stevia rebaudiana plant, which is native to South America. It is 200 to 400 times sweeter than table sugar and contains no carbohydrates, calories, or artificial ingredients.

Stevia is often used as a sugar substitute for people on the keto diet, but it is important to be aware of the potential side effects. Some people may experience gastrointestinal issues such as nausea and bloating. Stevia is also considered a diuretic, which means it can increase the frequency of urination. This can lead to dehydration if fluid intake is not increased. Additionally, stevia may lower blood pressure, which could be dangerous for people who already have low blood pressure or are taking blood pressure-lowering medications. It is always recommended to consult a doctor before making any significant dietary changes.

Furthermore, stevia might interfere with hormone production due to the similarity of its molecular structure to steroids. This could potentially lead to endocrine disruption, although more research is needed to confirm this. Stevia may also affect blood sugar levels, so people with diabetes should monitor their blood sugar closely if they choose to consume stevia.

It is important to note that not all forms of stevia are considered safe. The United States Food and Drug Administration (FDA) only considers highly purified steviol glycosides from stevia leaves to be safe for consumption. Whole stevia leaves and crude stevia extracts are not approved by the FDA due to insufficient information about their potential health impacts.

Stevia vs. other keto-friendly sweeteners

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is 200-300 times sweeter than regular table sugar, so recipes require less stevia to achieve the same flavour. It is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts.

However, stevia can be challenging to cook with and may not yield the same results as sugar. It also has a bitter aftertaste and does not taste like sugar. Some stevia products also contain dextrose and maltodextrin, which can cause digestive issues and raise blood sugar.

Other keto-friendly sweeteners

There are several other keto-friendly sweeteners that can be used as alternatives to stevia. These include:

• Erythritol: A sugar alcohol that is found naturally in small quantities in fruits and fungi. It has a negligible amount of calories and carbs and does not raise blood sugar or insulin levels. It is generally well-tolerated, but may cause bloating, gas and diarrhoea in some people.
• Monk fruit: A relatively new sugar substitute that is 150-200 times sweeter than sugar. It does not raise blood sugar or insulin levels and is often mixed with stevia or erythritol to improve its use in cooking. It is more expensive than stevia and erythritol.
• Xylitol: A sugar alcohol that is low carb but not zero carb. It has a glycemic index of 13 and only 50% is absorbed by the body, so it has a minor impact on blood sugar and insulin levels. It can cause significant digestive issues even when consumed in small amounts.
• Yacon syrup: A natural sweetener derived from the yacon plant that is rich in fructooligosaccharides, a type of soluble fibre. It has about half the calories of regular sugar and does not affect blood sugar levels. However, it is not suitable for cooking as it can break down when exposed to high temperatures.

Frequently asked questions