Does Stevia Break Intermittent Fasting?
One of the best sugar alternatives is Stevia. It’s an incredibly sweet natural extract that keeps your coffee tasty and your teas sweet. But can you have it while intermittent fasting?
We’ll take a look at the details of Stevia to see whether or not it will break your fast and ruin your progress.
Breaking Down Stevia
Let’s start off by taking a look at what one teaspoon of Stevia looks like. In terms of sweetness, 1 teaspoon of Stevia is equivalent to a whole cup of sugar. So, chances are you won’t be using nearly as much Stevia to flavor your drinks as you would sugar. You’ll find little to no carbs in a teaspoon of Stevia, 0 sugars, low sodium, and 0 calories.
Stevia is quite low in nutrients that can trigger your body to break its fast making it the ultimate sweetener for intermittent fasters. With 0 carbs and calories, it takes a decent amount of Stevia to break your fast, and thanks to its overwhelming sweetness, you won’t need too much in your coffee, tea, or water. But how does Stevia directly affect your fast?
How Stevia Affects Your Intermittent Fast?
Because Stevia contains no calories, no carbs, and no proteins, it should be perfectly okay to have while intermittent fasting. Studies have shown that it doesn’t increase your blood sugar or insulin production enough to break a fast and can keep you in the fasting state. Even outside of your fasting window, having Stevia instead of sugar is a fantastic way to quickly lose weight.
Though a small amount of Stevia won’t trigger insulin production or increase your blood sugar, too much could cause your body to break its fast. What makes Stevia and other natural sweeteners so appealing, is that this fast-breaking threshold is so much higher. It takes a moderate amount of Stevia to effectively break someone’s fast and trigger insulin production.
Compared to sugar, Stevia is a fantastic alternative that helps promote weight loss in the body while offering a much sweeter drink. Just be careful not to overdo it on the amount of Stevia, otherwise, you could quickly see your fast broken.
How Much is Too Much?
While it will take quite a bit to break your fast, Stevia can still cause the necessary changes in your body to ruin your fasting progress. 5-7 drops of the Stevia liquid and 20-50 mg of the powder equates to one serving size. In order to break your fast and surpass the recommended amount of daily Stevia intake, you’d have to have 5x that amount.
It’s hard to have too much Stevia as the sweetness of one serving can be overpowering. However, if you like your coffee sweet and are nearing that maximum recommended amount, you could see your fast coming close to being broken.
Stick With Natural Sweeteners
Artificial sweeteners like aspartame can cause a dramatic reduction in fat burning. They trigger your body’s insulin production, even in small doses, and break your fast surprisingly quickly. If you’re adding an artificial sweetener to your coffee or tea, be careful as it could easily ruin your intermittent fasting progress. That’s why beverages like diet soda are just as bad as their regular counterparts for intermittent fasting.
If you’re going to add a sweetener to anything, make sure it’s a natural alternative like Stevia. Sugar, though natural, will break your fast through insulin production. Stevia, and other natural sweeteners, however, won’t immediately break your fast. It will take a lot more Stevia in your diet to break your fast and trigger insulin production, though it is possible in excess.
Just make sure you’re adding Stevia in moderation and your fast should remain intact. Stevia won’t break your fast unless you’re adding a moderate amount to your coffee, tea, or water.
Don’t forget to check our recommended intermittent fasting apps here to make your intermittent fasting journey easier.