Stevia, Truvia And The Keto Diet Sweeteners
You've discovered the cure to keto cravings – using carb free sweeteners like erythritol, swerve, truvia and Stevia blends to make those tasty desserts that satisfy cravings.
But which ones are a health risk, or have side effects?
We look at the carb-free sweeteners in depth and find the facts on keto sweeteners.
Splenda, Time Tested Sucralose
Splenda is probably one of the oldest, time-tested carb free, calorie free sweeteners on the market. It is a modified sucrose, where they add a chlorine molecule to the sugar molecule and make it undigestable in the body, so no carbs, no calories.
Don't fret too much about the chlorine, since other foods have it too, like peas and potatoes. See their faq for more info.
Be sure to have the sugar-to-splenda conversion chart handy, because if you do one-for-one, it will ruin the recipe.
New to keto? If you have general keto questions, go here.
Stevia Leaf and Monk Fruit Sweeteners
I mention this one because it is a top seller at Costco and people think it is good for keto.
These packages are twice as big as the Splenda packages but have carbs in them. In fact, this 2gram package has 2g of carbohydrates! You'd need to be very careful in using this in a daily keto routine, since just 10 packages will put you at that maximum “20 net carbs” we talk about in our getting started video.
Can you have swerve on keto?
Swerve is one of the ideal carb free sweeteners for the keto diet. That's because it is designed out of erythritol, the all-time favorite carb free sweetener of keto diet enthusiasts.
Is Stevia or erythritol better?
Some would say erythritol is better for a diet like keto, since it is one-for-one in measure as sugar, and does not have a bitter after taste like stevia. Stevia is a plant extract (natural), while erythritol is a distillation. You can get erythritol online or print off our handy shopping list and take it to Costco, Walmart, Aldi or a host of other places that sell keto products.
Can stevia replace erythritol?
Yes, they are both sugar substitutes, and stevia has that slightly bitter aftertaste, so it is very common to use erythritol instead. Just watch the conversion quantity, as erythritol is very similar weight-wise to real sugar.
Is erythritol the same as Splenda?
No, erythritol is different than the sucralose in Splenda. Both are not digested by the body, so you get the “zero net carbs” effect, but the chemical structure is different between the two.
Is Swerve sweetener safe?
Swerve sweetener is 99.5% erythritol, one of the safest sugar substitutes to be put on the market. Erythritol is fermented from corn, and research has shown it acts as a powerful anti-oxidant in the body. It's healthy!
Is swerve better than sugar?
It depends if you are on a low carb or keto diet or not. If you are, then swerve is much better for you than sugar. Sugar will take you off ketosis pretty easily, whereas Swerve will keep you on the ketosis path.
Is stevia OK on keto?
Yes, Stevia is OK on keto. Some people complain about a bitter after-taste, but if that is not a problem for you, then you can use stevia. The gold standard, though is erythritol, the healthy sugar substitute.
Does swerve contain stevia?
Here is the nutritional label for Swerve, and if you look at the bottom, it is made of erythritol, oligosacharides and natural flavors, so there is no stevia in Swerve.
No, swerve does not contain stevia. Swerve contains erythritol, a fermented corn product that is not digested by the body, so you get “net zero carbs” from it. You also get a powerful anti-oxidant effect from erythritol.
What can I substitute for swerve?
You can substitute erythritol for swerve, since it is the closest to swerve by ingredient. You can also try Truvia, Stevia, Splenda but you will need to watch the conversion values (how much of it makes a teaspoon of sugar in sweetness?).
Is Swerve the same as Truvia?
Swerve is *almost* like Truvia, with minor differences. Both are 99.5% erythritol, the healthy antioxidant distilled corn extract that is nearly as sweet as sugar itself. The difference is that last 0.5%: Truvia has 0.5% rebiana (a natural product), and Swerve has 0.5% inulin, otherwise known as oligosaccharides, which have shown some promise in modulating gut flora.
Does swerve raise blood sugar?
Because the body cannot digest Swerve or the other sweeteners listed here, they do not raise blood sugar in any way. That's why type 2 diabetes people like these sweeteners as well as the keto folks.
What is Truvia made out of?
Truvia is mostly erythritol, and a small amount of Rebiana, which has been researched and so far, no health concerns have been issued.
What are all the ingredients in Truvia?
See the question above.
Is Truvia harmful?
No, truvia is generally safe. Zero carbohydrates since it is not digestible.
What is the safest artificial sweetener to use?
All the no carb sweeteners listed on this page are safe for consumption. Some, such as erythritol, have health benefits as well as being safe.