Recently, we got a bunch of questions from some people on social media about whether or not Truvia Keto Friendly Sweetener?
This is what we’ll try to discuss in detail in this article, as you’ll discover more about:
What is Truvia ?? And how many calories and carbohydrates are in it – some nutritional facts, plus the health benefits and side effects of Truvia.
* Brief information…
Following the keto diet involves limiting your carb intake and reducing your consumption of added sugar to achieve ketosis.
Fortunately, there are many best keto friendly sweeteners available in the local market, and among these sweeteners the most common ones are:
- Monk Fruit
* So what about Truvia Is Keto Friendly? …. Let’s get started to find out more.
What is Truvia???
Truvia was introduced in 2008 by Cargill and the Coca-Cola Company as a sugar substitute.
Note: Truvia is the most popular sugar substitute in the United States.
Truvia blend consists of three ingredients:
1. Erythritol is an alcoholic sugar with excellent taste, produced by fermenting glucose in cornstarch – with glycemic index value = 0.
* Sweetness: It contains almost 70% of the sweetness of sugar.
Note: Erythritol contains only 0.24 calories per gram, compared to table sugar, which has 4 calories per gram.
2. Rebaudioside A is a chemical compound with a sweet flavour, present in the leaf of a Latin American plant: Stevia rebaudiana.
* Sweetness: Roughly 250 to 400 times sweeter than sugar.
3. Natural Flavors – At the moment Truvia has not disclosed the exact natural flavors used.
Some people often confuse Truvia with Stevia – because some might notice by advertising Truvia as a stevia-based sweetener with a name that sounds similar, knowing that Truvia and Stevia are not the same thing. (So be aware of this)
Is Truvia Safe to Consume?
In general, like some other sweeteners, (the Food and Drug Administration) has approved Truvia for food use. (It should be consumed in moderate quantities)
How many calories and carbohydrates are in Truvia?
Truvia is a zero-calorie sweetener, oh that’s good, isn’t it !!! This may be useful if you are on a low-carb diet.
Truvia Nutritional Facts
* Serving Size: 1 Packet
|Calories||Total Fat||Sodium||Total Carbohydrates||Total Sugars||Erythritol||Protein|
* Do you think Truvia is a keto friendly? We’ll know this …. Read on.
Is Truvia Keto Friendly Sweetener?
Answer: Yes – Truvia is keto friendly as it’s a zero-calorie, low-carb sweetener, and ideal for low-carb diets.
Note: The carbohydrates listed on the Truvia label come from erythritol (one of the keto-friendly sweeteners).
It contains almost no calories and does not affect blood sugar – Truvia Keto Friendly
Avoiding added sugars is essential to the keto diet. So you are training your body to burn fat for energy instead of carbohydrates, by consuming “ Truvia keto friendly sweetener” which comes with some health benefits.
* What are some of the health benefits of Truvia ??
Keep in mind that for a single serving, Truvia contains only 3 grams of total carbs. All of these carbohydrates you can get come from Truvia main ingredient – erythritol.
These carbs pass through the body unbroken, and they do not provide any energy.
This means that erythritol is not metabolized in the body, which is a good thing, as it will not affect blood sugar, insulin, cholesterol, triglycerides, or other health markers.
Therefore, Truvia Sweetener has zero net carbs per serving and is considered keto-friendly.
* If you are overweight, have diabetes or metabolic syndrome, Truvia – or regular erythritol – may be a good sugar substitute – especially if you are on a low-carb diet like keto and are looking for a natural keto-friendly sweetener.
* Another benefit of … Truvia is that it is heat stable and you can be used as an additive in baking cakes and pies and cooking.
Are there any side effects of Truvia?
Adding too much Truvia to your foods might cause some stomach upsets.
Most importantly, Truvia might alter the normal metabolic response to sweets.
* That is, when you consume Truvia in non-moderate amounts, the sweet taste can activate sugar receptors to prepare your body to metabolize or break down a sweetener.
The problem is that Truvia does not provide any calories, so your body becomes confused and it may start craving more sugar to compensate.
* One caveat about sugar alcohols like erythritol is that they can sometimes cause digestive problems, such as mild cramps or bloating.
But you should know that handling erythritol appears to be much better than other sugar alcohols because it does not reach the large intestine.
* One study shows that the digestive symptoms listed above only occurred after taking 50 grams of erythritol – oh, a very large amount – in one dose. [Strong Evidence]
Note: If you suffer from sugar alcohol, be especially careful with Truvia.
But don’t worry, regular use of Truvia shouldn’t cause digestive problems for most people – at least if taken in reasonable amounts.
Most common sweeteners versus Truvia (GI chart)
|Sweetener Name||By Category||GI (Glycemic Index)|
|Agave Nectar||Natural Sweetener||15|
|High Fructose Corn Syrup||Natural Sweetener||73|
|Maple Syrup||Natural Sweetener||54|
|Monk Fruit||Natural Sweetener||0|
|Sugar (Sucrose)||Natural Sweetener||60|
Final recommendation: Is Truvia Keto Friendly
Answer: Truvia is keto because it combines two types of keto-friendly sweeteners like erythritol.
Besides not having an effect on blood sugar and being free of carbohydrates and calories, recent studies have shown that erythritol has a positive effect on blood sugar and insulin levels after a meal.
Note: Hence these health benefits also apply to Truvia keto friendly sweetener…
* As for the exact side effects of Truvia There are no specific studies yet, for general safety purposes, you need to consult your doctor before using any keto friendly sweetener, whether it is Truvia or other sweeteners.