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Part of staying in ketosis means avoiding or completely cutting out sugar. And you have probably done your research on what sweeteners to use instead.
Stevia is one natural sweetener that many experts recommend when you’re on the keto diet.
Because it’s a well-known sugar substitute, you might have some questions.
Like, does stevia kick you out of ketosis?
Learn the health benefits of stevia and if stevia is keto-friendly. Find out the best stevia sweetener to try for keto!
What is Stevia?
Stevia is a zero-calorie sweetener that is safe to consume.
It has no calories, and it is 200 times sweeter than sugar.
Stevia also has no carbohydrates or artificial ingredients.
It was discovered by the natives of South America in the jungle. It is a leafy shrub with leaves that are incredibly sweet.
It is not like most sugar substitutes that are artificial. This plant is part of the Asteraceae family, similar to ragweed and daisies.
It grows mainly in Brazil and Paraguay, although it also grows in the United States.
A few decades later, it was named Stevia rebaudiana in 1905.
High levels of steviol glycosides are found in pure stevia. Steviol glycosides are compounds that give the sweetness and benefits of the sweetener.
Steviol glycosides include:
- rebaudioside A
- rebaudioside C
They also make stevia 200-300 times sweeter than table sugar, although some people find it bitter.
The production of stevia only needs 64% less carbon and 95% less water.
Check out this video for more on what stevia is and how it works.
Is Stevia Safe?
The answer depends on what kind of stevia you are referring to.
The US Food and Drug Administration has not approved of stevia leaves for use as additives because of the possible effects on blood sugar, and the reproductive, cardiovascular, and renal systems.
However, the FDA allows companies to use Rebaudioside A, a chemical from stevia. This is generally regarded as safe (GRAS).
Stevia sweetener is also safe to use in moderation during pregnancy. But not whole-leaf stevia and crude stevia extract.
Health Benefits of Stevia
Stevia has zero calories. But research is still inconclusive.
A nonnutritive sweetener’s impact on your health may still depend on the amount consumed.
Improves Blood and Insulin Levels
One of the best things about stevia is it doesn’t cause your blood sugar to spike.
Unlike other non-caloric sweeteners, it doesn’t trick your body to a glycemic response.
In fact, stevia consumption can improve the blood sugar response, making it ideal for those with diabetes.
In one study, 19 healthy participants and 12 obese participants were studied. It was found that stevia lowered the insulin and glucose levels of the two groups.
Helps with Cholesterol Levels
Stevia may also help you manage cholesterol levels. In this study, it was found that it can lower the total cholesterol, LDL or bad cholesterol, and triglycerides.
In a 2012 study, stevia is found to help fight some type of cancer. Stevioside in stevia plants boosts cancer cell death in a human breast cancer line.
Improves Oral Health
Stevia can also improve your oral hygiene. In a six-month trial, Indian children used it as a mouthwash.
Results show that it can lower plaque and gingivitis.
Health Risks of Stevia
As mentioned, stevia glycosides are generally regarded as safe.
However, the raw stevia herb may harm the kidneys, reproductive system, and cardiovascular system.
As for the sweetener product, some report mild gastrointestinal distress. To avoid this, consume high-purity steviol glycoside extract.
Is Stevia Keto-Friendly?
The ideal keto sweetener is low-glycemic, sugar-free, and low-carb. Fortunately, this applies to stevia.
The glycemic index is a ranking of carbs in foods according to how they affect the blood glucose levels. The goal when on keto is to stay as close to zero sugar intake as possible.
The keto diet is a low-carb and high-fat diet that encourages a fat-burning state called ketosis.
Low blood sugar levels and low insulin levels help you enter ketosis.
As mentioned, stevia does not spike your blood sugar levels. It can lower it and improve insulin levels.
Does that mean it does not kick you out of ketosis?
There are not enough studies about stevia’s effect on ketosis, but since ketosis is based on blood sugar and insulin, then your metabolism is probably better off.
That means it is most likely going to help keep you in ketosis.
The Best Stevia Sweetener
The best stevia has a high-purity level with at least 95% glycosides.
Pyure has an organic stevia that can be used as easily in place of your traditional table sugar.
At 0 net carbs, it is twice as sweet as sugar, with a 2:1 ratio.
Pyure also has a higher percentage of organic stevia without any bulking ingredients.
You can use it for cakes, smoothies, coffees, and many other foods and drinks.
Why is Sugar Bad on Keto?
A few tablespoons may not kick you out of ketosis, but sugar can increase your cravings and lead you to stay out of ketosis.
It also spikes your blood glucose levels.
Learn more about sugar on the keto diet!
Does Sucralose Kick You Out of Ketosis?
Sucralose is zero-calorie, but it can also increase your sugar cravings and kick you out of ketosis.
Unlike stevia, sucralose tricks your body to a glycemic response.
Learn more about sucralose on the keto diet here!
What Foods Can I Eat on Keto?
The keto diet includes a lot of foods that other diets won’t allow.
Be sure to consume a high-fat, moderate protein, and low-carb diet to get into ketosis.
Carbs to avoid include sugar, fiber, and starch. These include sweets, rice, pasta, bread, root vegetables, sweet beverages, “sugar-free” drinks, and more.
How Do I Know I Am in Ketosis?
The best way to find out if you are in ketosis is by testing your ketone levels. This can be done through your urine, breath, or blood.
Another way to find out is if you are experiencing the keto flu. Symptoms of the keto flu include bad breath, leg cramps, constipation, and more.
Learn more about the keto flu here!
Use Stevia for Your Keto Treats!
Many sugar substitutes boast about having zero calories and carbs, but they still offer a lot of health risks.
Stevia, a natural sugar substitute, is generally regarded as safe and is even great for people with diabetes, high cholesterol levels, and more.
Use stevia as your sweetener for all of your keto treats!
Check out some of our recipes for keto desserts now.