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Keto-approved sweeteners are very trendy right now, and there is a lot of controversy and confusion swirling around this hot topic. You might see the option of monk fruit in my recipes for the occasional sweetener, but stevia is certainly a runner-up in the world of sugar alternatives. Is Stevia keto friendly? We all respond to foods, especially sweeteners, differently so the short answer to the question of whether stevia is keto and Can You Have Stevia On The Keto Diet? As always it comes down to the quality of the food, how it is processed and how your system receives it. It is native to South America and has been used both as a sweetener and medicinally for centuries. While certain types of stevia are native to areas of the United States, especially Arizona, Texas and New Mexico, the Stevia rebaudiana species mainly grows in Brazil and Paraguay, where it has been used for centuries. Unlike white sugar and many sugar alternatives even honey and maple syrup, which is superior to refined sugar, stevia actually works to stabilize your blood sugar levels instead of spiking them in some people.
These sugar swaps will help keep your carbs in check, and your sweet tooth satisfied. A keto-friendly sweetener sounds a bit like an oxymoron: Sweeteners are typically sugars, sugars are carbohydrates, and the ketogenic diet is very, very low in carbs. But the fact is, there are sweeteners out there with little to no carbs—and while the list below is short, stevia, monk fruit, and erythritol can all be part of your ketogenic diet. Another no-carb, no-sugar, no-calorie sweetener, monk fruit is said to be about to times sweeter than sugar and is sold by brands such as Monk Fruit in the Raw and PureLo. Like stevia, monk fruit can help you cut carbs, but it may not help you slash your total calorie intake. This is why some sugar alcohols can cause gastrointestinal distress, though erythritol is said to be among the least bothersome of the sugar alcohols. It does have 4 grams of carbohydrate per teaspoon, but zero net carbs, so it doesn’t count towards your daily carb allowance on keto. One common erythritol-based sweetener brand— Swerve —explains that because their product doesn’t raise blood sugar, its carbs are considered “non-impact.