Is stevia keto-friendly? How many carbs are in stevia? Learning which sugar and sugar alternatives are suitable can be tricky when following a keto diet. In this article, you’ll find everything you need to know about this keto sweetener.
Some natural sweeteners like agave syrup, coconut sugar, or maple syrup can spike insulin levels and kick your body out of ketosis. But there are plant-based sweeteners you can turn to instead. Read on to learn more about stevia and whether or not it works for your new keto lifestyle.
What Is Stevia?
Stevia is a sugar substitute. It is a natural sweetener derived from the stevia plant. There are no calories and no artificial ingredients.
Pure stevia does have a high concentration of steviol glycosides. This makes stevia about 200 to 300 times sweeter than refined sugar.
What Is A Keto Diet?
A keto diet, or ketogenic diet, is a high-fat, low-carbohydrate diet that has been shown to help with weight loss and improve certain health conditions such as type 2 diabetes, epilepsy, and neurological disorders.
The main idea behind the keto diet is to drastically reduce the amount of carbs and replace them with fats. By doing this, your body will enter a metabolic state called ketosis, where it uses stored fat as the primary source of energy instead of glucose from carbohydrates.
A strict keto diet consists of 70-80% fat, 10-20% protein, and 5-10% carbs. This means that foods like meat, fish, eggs, nuts, seeds, and low-carb vegetables are encouraged, while grains, sugars, fruits, and starchy vegetables are limited or avoided.
Is Stevia Keto-Friendly?
Yes, stevia is a ketogenic sweetener. It’s a natural sweetener with a glycemic index of zero. Be careful and check the ingredients. Some stevia brands use added ingredients like dextrose and sugar, which are not ketogenic.
How Many Net Carbs In Stevia?
According to the USDA, there is only 1g of carbs and 0g of fiber (1g of net carbs) in one teaspoon (0.5g) of stevia.
Natural Keto-Friendly Sweeteners
Natural keto-friendly sweeteners are sweeteners that are derived from natural sources such as plants or fruits. Some popular natural sweeteners that are keto-friendly include:
- stevia
- monk fruit
- erythritol
- xylitol
These sweeteners are low in carbs and do not raise blood sugar levels, making them a good option for those following a keto diet. However, it’s worth noting that some people may experience digestive issues when consuming these sweeteners in large amounts.
Artificial Keto-Friendly Sweeteners
Artificial keto sweeteners are sweeteners that are made in a lab and are designed to mimic the taste of sugar. Examples of artificial sweeteners that are commonly used in keto diets include the following:
- sucralose
- aspartame
- saccharin
While these sweeteners are low in carbs and do not raise blood sugar levels, there is some concern among researchers about their potential long-term health effects. Some studies have suggested that artificial sweeteners may be linked to an increased risk of certain health issues such as obesity, type 2 diabetes, and cancer.
Non-Keto Sweeteners You Should Avoid
There are several non-keto sweeteners that you should avoid if you’re following a ketogenic diet.
- Regular White Sugar or Brown Sugar: This is a no-brainer. Sugar is high in carbohydrates and can quickly kick you out of ketosis.
- Maple Syrup: Maple syrup is another natural sweetener that is high in carbohydrates and should be avoided on a keto diet.
- Honey: While honey is a natural sweetener, it’s still high in carbohydrates and should be avoided on a keto diet.
- Molasses: Molasses is a thick, dark syrup that is high in carbohydrates and should be avoided on a keto diet.
- Coconut Sugar: Coconut sugar is sometimes used as a healthier alternative to regular sugar, but it’s still high in carbohydrates and can kick you out of ketosis.
- Agave Nectar: Agave nectar is often marketed as a healthy sweetener, but it’s actually high in fructose and can cause blood sugar spikes.
Stevia Nutrition (Macros)
How Many Carbs In Stevia?
There is 1g of carbs in one teaspoon (0.5g) of stevia, as per the USDA.
Fats
Stevia is fat-free.
Protein
Stevia does not contain any protein.
Calories
There are 0 calories in stevia.
Using Stevia in Keto Dessert Recipes
Stevia is a keto-friendly sweetener for coffee, tea, and smoothies. It can also be used in baked goods like cakes, cookies, and muffins. You can also sweeten yogurt, oatmeal, or other breakfast dishes with stevia.
Remember that stevia may taste different in baked goods than regular sugar does. You may need to adjust the quantities of other ingredients to compensate. You may need more liquid to moisten the recipe and keep it from drying out.
FAQ
Is Splenda Stevia Keto-Friendly?
Yes, Splenda Naturals is a combination of stevia extract and erythritol. It has zero carbs and is suitable for a keto diet.
Is Stevia Healthy?
Stevia is extracted from a natural plant. It is hundreds of times sweeter than regular sugar. You should use it in small amounts since it is so sweet. It has zero calories and is very low on the glycemic index. It has no impact on insulin levels. It is safe for those with diabetes or those looking to lose weight, but the body may crave more, so use it in moderation.
How Much Stevia Can I Have on Keto?
Depending on your preferences and your weight loss goals, you can have varying amounts of stevia. Consume in moderation to avoid excess weight gain.
Can I Drink Coffee with Stevia on Keto?
Stevia is a great sweetener for coffee. You only need a quarter teaspoon in place of one tablespoon of table sugar.
As long as you are using pure stevia and not stevia with additives, you can safely use it in coffee every day while maintaining your keto diet.
Is Stevia Good for Weight Loss?
Consuming too much sugar or saturated fat can contribute to weight gain. Stevia is a calorie-free sweetener, so it can make a healthier substitute for table sugar.
What Are the Side Effects of Stevia?
Though safe, some people do get mild side effects from stevia like bloating, dizziness, numbness, or even muscle pain.
Stevia with added dextrin or maltodextrin can increase blood sugar levels. Some blends may also contain sugar alcohols which have been linked to digestive issues like bloating, gas, or diarrhea.
Stevia may also cause an allergic reaction in some people with ragweed allergies. This has not been adequately studied though.
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Keto Chocolate Bars with Stevia
Ingredients
- 3/4 cup butter
- 1 cup unsweetened cocoa
- 1/2 teaspoon stevia
- 1/2 teaspoon vanilla extract
Instructions
- In a double boiler, gently melt butter and chocolate.
- Stir in the stevia and cocoa powder.
- Keep heating on until dry ingredients are fully mixed in.
- Remove from the heat and add the vanilla extract.
- Pour into chocolate molds.
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