We are going to focus on Stevia in this post. I am a huge advocate of stevia today, but it wasn’t until recently that I made stevia health sugar substitute my main squeeze!
About 6 months ago, I decided that stevia is the way to go when turning to a ketogenic lifestyle. I want to share why stevia healthy sugar substitute is the sweetener of choice while trying to lose weight on a ketogenic diet (keto).
A lot of people on keto will choose sugar alcohols such as erythritol, monk fruit or xylitol because they can be counted as fiber. They can also subtract them from their whole carb count. As a reminder, insoluble fiber can be reduced from your whole carbohydrates because your body doesn’t digest it to use as fuel. This is where the term “net-carbs” comes from.
As a ketogenic lifestyle coach who has worked with many clients on a healthy lifestyle and losing weight, I have enough evidence from my clients to say with confidence that sugar alcohols can stall your weight-loss.
My recommendation is they are a better option in moderation or better for when you are in maintenance. By maintenance, I mean that you are no longer in weight-loss, fat-burning mode.
Let’s explore further why I believe stevia is the way to go when starting out on keto and why I think stevia healthy sugar substitute should be your go to.
What is Stevia?
Taken right from Wikipedia, because who states it better: “Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia rebaudiana, native to Brazil and Paraguay. The active compounds are steviol glycosides, which have 30 to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not fermentable. The body does not metabolize the glycosides in stevia and therefore it contains 0 calories like some artificial sweeteners. Stevia’s taste has a slower onset and longer duration than that of sugar, and some of its extracts may have a bitter or licorice-like aftertaste at high concentrations.”
In layman’s terms, stevia is a sweet plant that doesn’t spike your blood sugar, is part of the sugar-substitute family and is up to 150 times sweeter than sugar, so you don’t need to use much of it to make something sweet.
Benefits of Stevia:
- First off, let’s say this, stevia has zero calories.
- May help to reduce blood sugar levels and insulin levels
- May lower blood sugar
- Helps as a weight-loss product, as you are replacing sugar which is the number one reason people are overweight in this world today.
What are Sugar Alcohols?
It is my opinion that stevia is your best option which trying to lose weight on keto and that sugar alcohol should be used in moderation. So what are sugar-alcohols anyways?
Reference Wikipedia again: “Sugar alcohols (also called polyhydric alcohols, polyalcohols, alditols or glycitols) are organic compounds, typically derived from sugars, that comprise a class of polyols. They are white, water-soluble solids that can occur naturally or be produced industrially from sugars.”
In layman’s terms, they are alcohol that is derived from sugar. They have little to no calories and your body doesn’t react to using them as it does to sugar. You will find some won’t impact your blood sugar at all, but that others will. For example, people often find that maltitol impacts their blood sugar.
Here is a list of sugar alcohols:
Maltitol, Sucrose, Arabitol, Erythritol, Xylitol, Glycerol, HSH, Isomalt, Lactitol, Mannitol, Sorbitol.
A popular action on the keto diet is for people to subtract sugar alcohol from their total carbs. This allows them more total carbs for the day and enjoy sweet foods on keto. Often the higher carbs on one’s diet are through nut flours and sugar alcohols. However, there is no guarantee of how sugar alcohols will react in one’s body.
Granted, some people handle sugar alcohols well and there is no issue, but others will find that weight-loss is stalled and they are retaining water.
If the above has happened to you, I’m recommending cutting out sugar alcohols from your diet, switch to stevia healthy sugar substitute as your go-to for sweetness in your desserts and fat-bombs and watch the scale move again.
I am not saying avoid them altogether, but as a daily sweetness, I don’t recommend sugar alcohols while in fat-burning, weight-loss mode.
The market is full of products for #ketoonthego that are made with sugar alcohols. This can make it difficult to purchase products for a busy lifestyle that help you stay in a fat-burning state. I personally know this from experience. As soon as my lips touch sugar alcohol, my weight stalls.
It took me a long time to learn this but since I have, I started my hunt for keto products that don’t have sugar alcohols and what I learned is that there are not a lot of them! But, there are some, and these are my favorite.
Keep scrolling for my favorite stevia healthy sugar substitute products to purchase AND my favorite fatty hot chocolate recipe.
- Vega Sport Hydrator – for Electrolytes – I purchase mine on Amazon, here is the link.
- Perfect Keto Chocolate MCT Oil Powder: I live for this product and drink it daily: Check it out here.
- Perfect Keto Bars (Almond Butter Brownie & Salted Caramel are a hit!): These are amazing! Perfect Keto on the go product. Check them out here.
- Perfect Keto Nut Butter (Tastes like Vanilla Cream Cookies): Check it out here.
- Lily’s Vegan Chocolate: Check out their selection!
- SweetLeaf Cinnamon Sugar-Free Stevia Syrup: It’s delicious! Check it out here
Recipes Using Stevia:
Click on the following images to be directed to that recipe:
- Fatty Coffee
Happy Keto’ing my friends!