Stevia And Keto: Diarrhea Risk?

The ketogenic diet is a low-carb, high-fat diet that can shift your metabolism into a fat-burning state called ketosis. To stay in ketosis, your carb intake must be minimal. Sugar is considered the enemy, and natural sweeteners like maple syrup, agave, coconut sugar, or honey can spike your blood sugar levels and kick you out of ketosis. This is where stevia comes in.

Stevia is a plant-based, zero-calorie sweetener that is 200-300 times sweeter than traditional white sugar. It is derived from the Stevia rebaudiana plant, which is native to South America. The sweet leaf was discovered by natives centuries ago and has been used as a sweetener and herbal supplement ever since.

Stevia is often available as a fine powder or in concentrated liquid form and is a common sweetener for coffee, baked goods, and desserts. It is widely considered a natural sweetener, but some debate this because it is processed for purification.

While stevia is generally well-tolerated, some people report mild gastrointestinal distress when consuming it. However, it is important to note that this is typically associated with products that contain added sugar alcohols, which are not necessary in pure stevia extract.

Stevia is a natural sweetener

Stevia is a zero-calorie sweetener that is 200-300 times sweeter than traditional table sugar. It is a popular alternative for those looking to reduce their sugar intake or calorie consumption. As it contains no calories, it is an excellent addition to weight-loss diets.

Stevia is also a useful sugar alternative for diabetics as it helps to regulate blood sugar levels. It has been shown to improve insulin sensitivity and lower blood sugar levels, which can help treat type 2 diabetes.

In addition to its benefits for weight loss and diabetes, stevia has also been linked to improved oral health and liver health. It has also been shown to reduce blood pressure and improve cardiovascular health.

Stevia is widely recognised as a natural sweetener, although some may argue that the purification process makes it less than completely natural. It is an excellent alternative to artificial sweeteners and sugar alcohols, which can cause digestive issues and other negative side effects.

However, it is important to note that some stevia products may contain added sugar alcohols, which can cause gastrointestinal symptoms such as bloating and diarrhoea. Therefore, it is recommended to consume high-purity stevia extract to minimise the chance of these side effects.

It is extracted from the Stevia rebaudiana plant

Stevia is extracted from the Stevia rebaudiana plant, a small seasonal plant species in the genus Stevia of the family Asteraceae. It is commonly known as candyleaf, sweetleaf, or sugarleaf. The plant is native to parts of Brazil and Paraguay, where it grows in humid, wet environments. The Guaraní people of these regions have used stevia for centuries to sweeten yerba mate tea, as medicine, and as a sweet treat.

The Stevia rebaudiana plant is a tender perennial herb that grows to a height of around 30-60 centimetres (1-2 feet). It has oblong, aromatic leaves that are about 2.5 centimetres long and are arranged oppositely along the stems. The flowers are typically trimmed to improve the taste of the leaves, and the plant is propagated from cuttings rather than seeds. Stevia grows best in rich, well-drained, sandy soil and thrives in warm, humid climates. It cannot survive frost and therefore requires greenhouses to grow in colder climates, such as in Europe.

The sweet taste of stevia comes from the presence of chemical compounds called steviol glycosides, particularly stevioside and rebaudioside. These compounds are extracted from the leaves of the Stevia rebaudiana plant and are 200-300 times sweeter than table sugar. The leaves contain 9.1% stevioside and 3.8% rebaudioside A. In addition to their sweetness, steviol glycosides are also known for their health benefits, including potential antidiabetic, hypoglycemic, and antioxidant properties.

The extraction and use of stevia as a sweetener have a relatively recent history. In 1899, the plant was first scientifically described by botanist Moisés Santiago Bertoni, who observed its sweet taste. However, it wasn't until the 1960s that commercial cultivation of stevia began, spreading to Japan, Southeast Asia, and the US. In the early 1970s, Japanese scientists developed the first stevia-derived sweetener, which quickly gained popularity in Japan. After initial safety concerns and bans, specific glycoside extracts of stevia were approved by regulatory bodies around the world, including the US Food and Drug Administration (FDA) in 2008 and the European Union in 2011.

It is 200-300 times sweeter than sugar

Stevia is a popular sugar alternative, especially for those on a keto diet. It is a zero-calorie sweetener that is 200-300 times sweeter than sugar. This means that only a tiny amount of stevia is needed to replace sugar in food and drinks.

The sweetness in stevia comes from steviol glycoside molecules, which are extracted from the leaves of the Stevia rebaudiana plant. The extraction process involves steeping the leaves in water, filtering out the leaf particles, treating the liquid with activated carbon, and then putting it through an ion exchange treatment to remove any remaining minerals and metals. The remaining glycosides are then concentrated into a resin, which is spray-dried and processed into sweeteners.

The final product is a highly concentrated liquid or powder, which is sold in single-serve packets. Stevia is also available in a 1:1 sugar replacement product, which contains fillers like maltodextrin but has the same volume and sweetening power as sugar.

The benefit of stevia being so much sweeter than sugar is that it can help reduce overall calorie intake. A study showed that those who ate a 290-calorie snack made with stevia went on to consume fewer calories at the next meal, despite reporting the same levels of fullness as those who ate a 500-calorie snack made with sugar.

Stevia is also a good option for those on a keto diet as it does not spike blood sugar levels. In fact, it has been shown to improve insulin response and lower blood sugar levels, which are key to maintaining ketosis.

It has almost zero calories and carbs

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, native to South America. It is a popular alternative to sugar, especially for those on a keto diet, as it contains almost zero calories and carbs.

Stevia is a non-nutritive sweetener, which means it provides negligible calories. It is 200-300 times sweeter than traditional white sugar, and unlike sugar, it does not spike blood sugar levels. This is because the steviol glycosides in stevia are not absorbed in the upper digestive tract. Instead, they are broken down by gut bacteria in the colon and used as fuel. The remaining steviol is absorbed by the portal vein, processed by the liver, and eliminated through urine. This makes stevia a good option for people with diabetes or those looking to lose weight.

However, it is important to note that some stevia products may be mixed with sugar alcohols like dextrose or maltodextrin, which can add calories and carbs. These sugar alcohols can also cause gastrointestinal issues like bloating and diarrhoea when consumed in large amounts. Therefore, it is recommended to choose pure stevia extract products that are free from added fillers and sweeteners.

Overall, stevia is a helpful tool for those on a keto diet as it provides a sweet taste without the calories and carbs found in sugar. Its ability to regulate blood sugar levels and improve insulin sensitivity makes it a healthier alternative to artificial sweeteners and other sugar substitutes.

It does not spike blood sugar or insulin levels

Pure stevia extract is a non-nutritive or zero-calorie sweetener that is 200 to 400 times sweeter than sugar. It is derived from the Stevia rebaudiana plant, native to South America. Unlike sugar, stevia does not increase blood sugar levels, making it a popular choice for people with diabetes or those on a keto diet. In fact, it has been shown to improve insulin response and lower blood sugar levels.

Stevia stimulates the release of insulin after a meal, thereby preventing abnormally high blood sugar levels and the development of type 2 diabetes. This is because stevia contains steviol glycosides, which are compounds the body cannot metabolise and so do not deliver any energy or calories. Steviol glycosides have a similar molecular structure to steroids, and so it was thought that they may interfere with hormone production. However, there is currently insufficient evidence to support this claim.

Several small studies have found that stevia did not raise blood sugar or insulin levels in people with and without obesity. This is significant because obesity is a risk factor for developing type 2 diabetes. Further to this, a 2018 clinical trial found that stevia supplements reduced creatinine, uric acid, blood sugar, and microalbumin in participants with chronic kidney disease.

Stevia is also believed to have a positive effect on oral health. In one six-month trial, a group of Indian schoolchildren used a daily mouthwash made with stevia, which significantly lowered plaque and gingivitis.

Overall, stevia is a valuable tool for people on a keto diet as it is likely to promote a ketogenic, fat-burning state and has zero calories and zero net carbs. It is also a useful alternative for people with diabetes as it helps to lower blood sugar levels and improve insulin function.

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