This post answers the question: Does stevia break a fast?
One of the most common question we get asked is- “Does stevia break a fast?”. With so much conflicting information about stevia (and just artificial sweeteners in general), it can be overwhelming to determine what is classified to actually break your fast.
So cut out the fluff, get right to it and put this question to rest once and for all.
The Science Behind Stevia and Fasting
Before we dive into the answer, you must understand the science of how “breaking a fast” works.
Intermittent fasting is classified as significantly reducing or abstaining from calorie intake during certain hours or days. This act triggers a metabolic state known as ketosis.
During a state ketosis while fasting, the body shifts from using glucose (sugar/carbs) as its primary fuel source, to burning fat. This can lead to not only weight loss, but also a myriad of other health benefits for the body, mind and soul.
Read more about the benefits of intermittent fasting HERE.
If your blood sugar spikes during your time of fasting (and state of ketosis), ultimately, your fast is is then “broken”.
Facts about Stevia:
- It is a natural sweetener derived from the leaves of the “Stevia rebaudiana” plant.
- It contains zero calories
Because of its non-caloric nature, stevia has been considered to many a suitable option for those practicing intermittent fasting.
HOWEVER, a large population is torn between whether consuming stevia will cause an insulin response and raise blood sugar levels, hindering the effects of fasting.
Q: Does Stevia break a fast?
A: No
When addressing the concern, “Does stevia break a fast?”, this scientific study conducted by the National Nutrition and Food Technology Research Institute found that stevia given to Type II diabetic patients on an empty stomach had no significant impact on fasting blood sugar or insulin levels.
However… the personalized answer to if if stevia breaks a fast largely depends on your fasting goals.
Goal of weight loss and/or metabolic health: For those intermittent fasting with the primary goal of weight loss or improving metabolic health, stevia is considered a safe and viable option to add to your fasting routine.
Goal of gut rest: If your goal is to rest the digestive system then this non caloric sweetener should be given a second thought. This is due to the potential for the sweet flavor to stimulate digestive enzymes.
Goal of fasting for religion: In addition to this, if you are fasting from food and drink for religious reasons, this also may not be the best option for you.
How to Incorporate Stevia into Your Fasting Plan
Incorporating stevia into your fasting plan requires a thoughtful approach to ensure it aligns with your health and fasting goals. If your goal is weight loss or metabolic health improvement, stevia can be a valuable tool for managing cravings without disrupting the fast.
Here are tips to add stevia into your diet wisely:
1.) Pay attention to how stevia makes you feel
It is crucial to monitor any changes in hunger levels, energy, or mood, as these can indicate how your body is processing stevia.
A good rule of thumb to follow is to assess your hunger levels 1-2 hours after you have consumed stevia. If you have had any insulin or blood sugar response, you will feel physically hungry.
2.) Check the stevia product ingredients
Next, be mindful of the form of stevia you choose. Opt for pure, unadulterated stevia products rather than those mixed with other sweeteners or bulking agents, which could inadvertently impact your caloric intake or provoke an insulin response.
Reading labels carefully can help you avoid unwanted ingredients that might counteract the benefits of your fast. Many companies add dextrose to their stevia which WILL cause an insulin & blood sugar spike.
- No other ingredients- stevia ONLY
- Organic & non-GMO
- No artificial after-taste
Here is the stevia we recommend. It is the most pure (and tastiest) we have found on the market.
3.) Adjust accordingly
Lastly, listen to your body and adjust accordingly. While stevia does not break a fast for most people, individual responses can vary.
If you notice any adverse effects, such as increased cravings or a stalled weight loss, it may be wise to reevaluate stevia in your fasting plan and opt for an alternative to stevia.
Alternatives to Stevia During Your Fast
If stevia ends up not being your end all, be all fasting sweetener, there are other options. Exploring alternatives to stevia during your fasting period can be beneficial, especially if you’re keen on maintaining the purity of your fast or if you find stevia triggers cravings or any discomfort.
Here are some other alternatives to stevia:
- Adding a slice of lemon or cucumber to your water
- Unsweetened herbal teas
- Unsweetened sparkling water
- Other natural, zero calorie sweeteners such as monk fruit
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