4

votes

Stevia for ketogenic diet?

Answered on September 12, 2014
Created November 25, 2011 at 9:06 AM

Is stevia suitable for a ketogenic diet (30 grams of carbs per day maximum)? Does it cause the body to "burn" stevia's sugars and "kick" the body out of ketosis? For argument's sake, let's say I somehow manage to never eat more 30gr of carbs per day, and my body kicks out of ketosis at 31 gr/day of carbs. If I eat 1 teaspoon of stevia (e.g. on tea during the day), will I get out of ketosis? Can the body burn it, or it just goes through me like water? Is stevia really safe to use on a ketogenic diet?

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 02:31 PM

The slight amount of insulin released because of a little stevia will not drastically affect weight loss. You can lose weight with or without ketosis, and you should find the balance between losing weight and enjoying what you eat. So what if it slows your progress by a couple ounces a week, which I doubt would be the case anyway. The goal is to find sustainable weight loss/weight maintenance. If having a little stevia helps with that so you don't binge on cheesecake or something like that, then by all means, go for it.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 02:29 PM

@Cory....solid statement.

C687adb6aeab5d10b73ae1e272bc348f

(664)

on December 03, 2011
at 06:50 PM

Cory, I think the issue is a matter of degree. Of course we need insulin. If you're trying to lose weight, this is one way that artificial sweeteners can block those efforts.

3864f9a2af09b1b447c7963058650a34

(3703)

on November 29, 2011
at 09:28 AM

Very interesting. animal husbandry always reveals vast indications. sounds like stevia behaves like metformin which increases fertility and insulin resistance in PCOS human females.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 28, 2011
at 06:16 PM

Ok, I asked for the downvote by being sarcastic. I apologize, Cory.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 28, 2011
at 05:37 PM

I said I heard it, and didn't know if it was true. Just sharing what little I found. I didn't claim it was accurate. Take it or leave it, kiddo. b

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 28, 2011
at 05:34 PM

:: rolls eyes ::

E286e6ba6ef6c4c4a31a749e59aa57e1

(608)

on November 28, 2011
at 08:10 AM

Try citing some actual studies and Ill consider reading it TeaElf, rather than something that resembles a Tijuana vet pharmacy add.

3a567c1637db69f1455ce35e78201a2c

(1054)

on November 27, 2011
at 08:49 PM

Yes, any word that ends in "ose" is some sort of sugar

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 27, 2011
at 07:59 PM

Yes. Lose the dextrose.

3f991b9d02d2c9b8bd91f93fdd88febc

(194)

on November 27, 2011
at 06:13 PM

I have been using "Stevia in the Raw". Contains stevia and dextrose. Is that the same as maltodextrin?

77877f762c40637911396daa19b53094

(78467)

on November 27, 2011
at 04:17 PM

I grew a stevia plant last summer- the leaves are incredibly sweet tasting.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 27, 2011
at 02:54 PM

This is a pretty rudimentary way to understand how a taste bud works. There are three cranial nerves involved and many hypothalamic tracts that tie into each system. The arbiter of the entire system is the leptin receptors centrally.

244e1f82efb3fd15d2da39397488fb24

(549)

on November 26, 2011
at 11:03 PM

I pretty much only use that tiny scoop thingy that comes with it to make my spirulina shake palatable. I don't like to use the stevia powder I have in the first place, because it's white. Stevia is green. I have a problem with that. I cannot find green anywhere. I used to use it a lot, but it's almost completely out of my life now. I just don't crave sweet things anymore. It's awesome.

244e1f82efb3fd15d2da39397488fb24

(549)

on November 26, 2011
at 11:00 PM

I had no idea. Is it among the lines of like, even when you just think about sugary things, it triggers an insulin release? I can see that. If not, I would like to know what the mechanism is or where you heard this. I'm genuinely interested.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 26, 2011
at 07:32 PM

Anyway, you can bet the American marketers of Stevia aren't talking about those aspects of the stuff.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 26, 2011
at 07:28 PM

Thank you, Kelly.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 26, 2011
at 07:28 PM

You have to actually read them through, Cory. Not every link instantly gratifies.

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on November 26, 2011
at 04:16 PM

If you look at the first link - table #3, it lists "benefits" of feeding stevia to livestock, including the following (look at item 8. Activity to accelerate growth and to increase weight) for the full list: Stevia increases animal's appetite, multiplies useful microbes in animal's digestive organs, promotes digestion, and accelerates growth. As the result, the breeding period is reduced for sooner shipment of livestock to the market and higher productivity.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 26, 2011
at 01:15 PM

I disagree as does Mark Sission. "Insulin secretion isn’t necessarily a bad thing. I mean, we need it to shuttle nutrients into cells, and we’d die without it. As I mentioned in the dairy post a few weeks back, insulin is millions upon millions of years old. It’s been preserved throughout history because it’s an essential hormone. It’s not always the bad guy, especially if you’re insulin sensitive."

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 26, 2011
at 01:04 PM

These three links don't seem to go anywhere or site anything.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on November 26, 2011
at 10:50 AM

I agree - and I think that it's important to get away from SAD eating patterns - which overemphasize sweetness - when shifting to primal/paleo. Without added sweetener, you can finally learn to taste - and appreciate - food in its natural state

96440612cf0fcf366bf5ad8f776fca84

(19413)

on November 26, 2011
at 01:48 AM

It won't kick you out of ketosis, *but* one of the reasons you want to be in ketosis is to avoid the insulin response, which stevia will absolutely cause. It also has the (nice) side effect of lowering blood pressure. Use only a tiny little bit.

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 25, 2011
at 05:16 PM

A teaspoon of stevia? Good lord girl, that's too much! You only need a wittle tiny bit - like 1/100 of a teaspoon. I use it in several cups of coffee per day and my 1 ounce bottle has lasted several years. Oh, and by the way, stevia does not provide any usable calories, so it could not kick you out of ketosis. But you may or may not experience the insulin effects noted below. As long as it doesn't make you hungry, you are probably okay.

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13 Answers

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3
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 25, 2011
at 06:54 PM

Ive used way more than a teaspoon of Stevia to sweeten things while in Ketosis. Ive tried not eating Stevia and i can tell no difference in anything. I go through probably 2-3 teaspoons per day now. Im a fan of Stevia, especially the dried and finely ground up Stevia Leaves.

8
C687adb6aeab5d10b73ae1e272bc348f

(664)

on November 25, 2011
at 08:41 PM

Anything sweet can trigger insulin release, which can interfere with ketosis and weight loss.

I recently learned that you have the EXACT SAME taste buds in your intestine as you do in your tongue. Cool huh? It's just that the nerve endings are hooked up to a different organ on the other end.

In your tongue, the buds are hooked up to your brain's pleasure centers where the sweet taste triggers the release of feel good brain chemicals like endogenous opiates. In your intestine, they're hooked up to your pancreas where they trigger the release of insulin. Insulin is the enemy of weight loss.

I believe this inslunogenic effect is part of the reason that every study on the use of artificial sweeteners for weight loss shows them to be miserably useless and actually associated with weight gain.

Below is an image of the taste bud. Stuff comes in from one end, whether its in your mouth or in your gut, and signals go out on the other. Same exact structure in the GI tract. I just thought that was so cool. Another example of how nature conserves gene/proteins. stevia-for-ketogenic-diet?

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 26, 2011
at 01:15 PM

I disagree as does Mark Sission. "Insulin secretion isn’t necessarily a bad thing. I mean, we need it to shuttle nutrients into cells, and we’d die without it. As I mentioned in the dairy post a few weeks back, insulin is millions upon millions of years old. It’s been preserved throughout history because it’s an essential hormone. It’s not always the bad guy, especially if you’re insulin sensitive."

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 27, 2011
at 02:54 PM

This is a pretty rudimentary way to understand how a taste bud works. There are three cranial nerves involved and many hypothalamic tracts that tie into each system. The arbiter of the entire system is the leptin receptors centrally.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on November 26, 2011
at 10:50 AM

I agree - and I think that it's important to get away from SAD eating patterns - which overemphasize sweetness - when shifting to primal/paleo. Without added sweetener, you can finally learn to taste - and appreciate - food in its natural state

C687adb6aeab5d10b73ae1e272bc348f

(664)

on December 03, 2011
at 06:50 PM

Cory, I think the issue is a matter of degree. Of course we need insulin. If you're trying to lose weight, this is one way that artificial sweeteners can block those efforts.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 02:29 PM

@Cory....solid statement.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 02:31 PM

The slight amount of insulin released because of a little stevia will not drastically affect weight loss. You can lose weight with or without ketosis, and you should find the balance between losing weight and enjoying what you eat. So what if it slows your progress by a couple ounces a week, which I doubt would be the case anyway. The goal is to find sustainable weight loss/weight maintenance. If having a little stevia helps with that so you don't binge on cheesecake or something like that, then by all means, go for it.

5
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 27, 2011
at 02:52 PM

Raw Stevia is a rare find. The best source is a liquid source without fillers. Most stevia in the USA is used in combination with the excitotoxin maltodextrin. Stevia by itself will not cause any problems and it is is quite paleo. Maltodextrin however causes an immediate rise in insulin and cause the Nucleus of the solitary tract to light up like a Xmas tree on functional MRi's. Stevia does not. There is no insulin spike from its use and it does not adversely effect the vagus nerve taste receptors in the gut or the taste receptors on the trigeminal nerve and glossopharyngeal nerve in the mouth.

3a567c1637db69f1455ce35e78201a2c

(1054)

on November 27, 2011
at 08:49 PM

Yes, any word that ends in "ose" is some sort of sugar

3f991b9d02d2c9b8bd91f93fdd88febc

(194)

on November 27, 2011
at 06:13 PM

I have been using "Stevia in the Raw". Contains stevia and dextrose. Is that the same as maltodextrin?

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 27, 2011
at 07:59 PM

Yes. Lose the dextrose.

77877f762c40637911396daa19b53094

(78467)

on November 27, 2011
at 04:17 PM

I grew a stevia plant last summer- the leaves are incredibly sweet tasting.

3
559a1bf85bfe38a0fbbf56377c7278b4

on November 25, 2011
at 10:27 AM

It doesn't seem likely that just one extra gram would tip you over and out of ketosis - but everyone's metabolism is unique, so I wouldn't like to be dogmatic about this!

Sweeteners do cause problems for some people, not because of the extra gram or so, but because (at least in some people) the strong sweetness can be perceived by the body as sugar (perhaps quite a lot of sugar). The body then produces insulin in response (maybe quite a lot), even though there is virtually no real sugar. One of the jobs of insulin is to keep fat stored in fat cells, rather than available for burning. The result is reduced burning of fat and hunger.

There is only one certain way to find out how Stevia affects you - that is to try a little and test afterwards, with Ketostix or a meter.

1
C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 02:39 PM

Too much protein will kick you out of ketosis faster than a little stevia, but I wouldn't worry about either.

1
244e1f82efb3fd15d2da39397488fb24

(549)

on November 25, 2011
at 04:36 PM

I was under the impression that stevia was non-caloric, and cannot be burned.

244e1f82efb3fd15d2da39397488fb24

(549)

on November 26, 2011
at 11:00 PM

I had no idea. Is it among the lines of like, even when you just think about sugary things, it triggers an insulin release? I can see that. If not, I would like to know what the mechanism is or where you heard this. I'm genuinely interested.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on November 26, 2011
at 01:48 AM

It won't kick you out of ketosis, *but* one of the reasons you want to be in ketosis is to avoid the insulin response, which stevia will absolutely cause. It also has the (nice) side effect of lowering blood pressure. Use only a tiny little bit.

244e1f82efb3fd15d2da39397488fb24

(549)

on November 26, 2011
at 11:03 PM

I pretty much only use that tiny scoop thingy that comes with it to make my spirulina shake palatable. I don't like to use the stevia powder I have in the first place, because it's white. Stevia is green. I have a problem with that. I cannot find green anywhere. I used to use it a lot, but it's almost completely out of my life now. I just don't crave sweet things anymore. It's awesome.

0
6fe055d6eddb6463b2cf4820d9307dea

on May 20, 2014
at 03:18 PM

I have been on a ketogenic diet for five years and have consumed stevia consistently without any problem at all. The reason is there are no "sugars" or saccharides in stevia, at all. It is an herb and the only natural sweetener that I recommend to my clients. Learn more about my ketogenic diet coaching here: www.jasonlincolnjeffers.com.

0
19b738a4e67085d1a49f9cf8cba589db

on January 01, 2013
at 05:27 PM

I am not so sure the sweet in Stevia is green. When the plant leaves were very sweet they had a white coating. The new fresh green leaves were less sweet, but you could lick the white off and it tasted very sweet.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on July 13, 2012
at 03:35 PM

I use Stevia everyday in my coffee. Have not noticed any issues with it. I've used the high-quality stuff and the crappy stuff with added real sugar. There are far worse things to do, but someone really wanting to refine things to the upmost specifics, avoid it. Otherwise, if it's enhancing something you like, it's fine.

0
4e4ee6a5499ffed7651a34f9e75d24c5

on July 13, 2012
at 02:22 PM

I just read this post of the dangers of stevia! Heck yeah I want these dangers. It states clearly as a precaution that: it will create more muscle than fat! This is perfect weight gain for me!

0
Bf57bcbdc19d4f1728599053acd020ab

(5043)

on November 26, 2011
at 10:44 AM

I was under the impression that using Stevia and other artificial sweeteners kind of defeats the whole philosophy of paleo, because they mask the true flavor of foods that we find in nature. When you stop sweetening things, you can taste them as they actually are. After a while, you might actually find the added sweetness bizarre.

I personally am a (recovering) sugar addict. I decided about four months ago that I didn't like living with one of my hands always digging into a cookie bag or a jar of jelly bellies... so I went cold turkey and cut sugar from my diet. I also cut out all artificial sweeteners. I eat fruit (2 pieces or so a day), and my 90% lindt.

I was amazed - after the first week or so, I didn't miss sugar at all. Now I notice that coffee actually has a taste of its own, and I have come to really like it. I don't bake any more, because IMO that also defeats the purpose of changing one's eating paradigm, But in that first week I baked some muffins with 1/4c raw honey and they were plenty sweet, and I could actually taste the coconut flour and pumpkin. Homemade applesauce or blueberries with unsweetened greek yogurt tastes like a rich dessert now. I think I would have had a harder time if I had kept artificial sweeteners in, because it would have been too much like what I was used to, and I would have had a harder time breaking the cycle of craving and reward. For me it seems like it's a shift in one's eating paradigm that's involved here, not a calorie/carb thing.

0
Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 25, 2011
at 10:04 PM

I used stevia while in ketosis and maintained ketosis, according to the 'stix.

Just a note on stevia and appetite -- I have read that it is used as an appetite stimulant for livestock (in Brazil & China I believe). I don't know if that's true, but I know that when I use stevia my appetite goes through the roof. I stopped using it because I was hungry all the time, just like on SAD, and my calorie consumption jumped by about 500 kcal per day.

ETA: refs for livestock/appetite:

http://www.jbb-stevia.com/spanish/E_Animal.html

http://www.steviamaya.com/

http://stevia.en.ec21.com/offer_detail/Stevia_concentrate_for_Livestock_feed???487023.html?gubun=S

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 26, 2011
at 01:04 PM

These three links don't seem to go anywhere or site anything.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 26, 2011
at 07:32 PM

Anyway, you can bet the American marketers of Stevia aren't talking about those aspects of the stuff.

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on November 26, 2011
at 04:16 PM

If you look at the first link - table #3, it lists "benefits" of feeding stevia to livestock, including the following (look at item 8. Activity to accelerate growth and to increase weight) for the full list: Stevia increases animal's appetite, multiplies useful microbes in animal's digestive organs, promotes digestion, and accelerates growth. As the result, the breeding period is reduced for sooner shipment of livestock to the market and higher productivity.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 28, 2011
at 05:34 PM

:: rolls eyes ::

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 26, 2011
at 07:28 PM

Thank you, Kelly.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 28, 2011
at 06:16 PM

Ok, I asked for the downvote by being sarcastic. I apologize, Cory.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 28, 2011
at 05:37 PM

I said I heard it, and didn't know if it was true. Just sharing what little I found. I didn't claim it was accurate. Take it or leave it, kiddo. b

3864f9a2af09b1b447c7963058650a34

(3703)

on November 29, 2011
at 09:28 AM

Very interesting. animal husbandry always reveals vast indications. sounds like stevia behaves like metformin which increases fertility and insulin resistance in PCOS human females.

E286e6ba6ef6c4c4a31a749e59aa57e1

(608)

on November 28, 2011
at 08:10 AM

Try citing some actual studies and Ill consider reading it TeaElf, rather than something that resembles a Tijuana vet pharmacy add.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on November 26, 2011
at 07:28 PM

You have to actually read them through, Cory. Not every link instantly gratifies.

0
4c197bf333480ae7c349acddb781cb40

on November 25, 2011
at 02:57 PM

Go to Health by coconut on FB and ask Leslie, she knows all those things , her husband Bruce Fife is an expert on this subject also.

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