When it comes to artificial sweeteners, you might think that unlike sugars, they won’t affect your glucose and insulin levels. This is partially true but largely depends on the quantities of the products consumed.
Stevia is a natural, zero-calorie, and zero-protein sweetener, and studies have continually backed its effectiveness and safety. If consumed in low quantities, stevia is safe to use during a fast. However, you need to be mindful not to overuse it.
Let’s dive deeper into the topic and find out how stevia is made, whether all products are of the same quality, the exact mechanics of stevia, and tips and tricks regarding fasting and its importance.
Does Stevia Break a Fast?
It is hard to pinpoint the exact amount of food required to break your fast, meaning to spike your insulin and glucose levels. To know precisely how much food would break your fast, we would need to wear glucose monitors consistently.
However, multiple factors play a role in breaking a fast, such as how long you’ve been fasting, what your last meal was, and how active you were during the fast.
As someone who is fasting, the best approach is to stay as strict as possible with your fast since it’s hard to know exactly how much food will break it. The same rule applies to sweeteners like stevia.
Stevia is a naturally derived sweetener from the leaves of the stevia plant. Being calorie- and protein-free, it is unlikely to affect your fast or autophagy (a process where the body breaks down old and damaged cells to create new and healthier ones).
However, there have not been any studies specifically researching stevia’s effect on autophagy in humans. That said, it is generally safe to assume that stevia, in very low quantities, will not affect your fast or break autophagy.
Before we dive deeper into stevia, let’s discuss which kinds of sweeteners can affect your fast and what you need to stay mindful of.
Sweeteners and Fasting
Stevia is a naturally derived sweetener, but there are also artificial sweeteners, as well as nutritive and non-nutritive sweeteners.
As we mentioned earlier, stevia is a calorie- and protein-free sweetener, which places it in the category of natural and non-nutritive sweeteners.
Nutritive sweeteners are generally sugars or sugar substitutes like honey, syrup, sugar alcohols, and agave. Since these sweeteners contain calories and protein, it is very likely that they will break your fast and spike your insulin and glucose levels.
The same goes for artificial sweeteners such as acesulfame potassium, advantame, aspartame, neotame, saccharin, and sucralose. You will find artificial sweeteners in many products on the market, especially those commonly consumed during a fast, like diet sodas or gum.
Because artificial sweeteners contain caloric or protein content, even small quantities are likely to negatively affect your fast. Additionally, since artificial sweeteners are not well-researched, it’s important to be cautious with their consumption, as their effects on your body may not be fully understood.
The best choice for a sweetener during a fast is stevia. However, you need to be mindful of the concentration, as it is about 200 to 400 times sweeter than table sugar.
Be sure not to over consume it, as high quantities of stevia can definitely break your fast.
Stevia and Fasting
Stevia is many times sweeter than table sugar, but while it tastes sweet, it can also be bitter. Due to this, many companies add additional ingredients to stevia to make it taste sweeter and more pleasant.
Not all stevia products are the same. You need to pay close attention to labels and ingredient lists to ensure that when buying stevia, it is 100% derived from stevia leaves, without any added ingredients.
There are also many highly processed stevia products on the market that can have adverse effects and potentially break your fast. When choosing a stevia product, try to look for reliable and ethical brands that use pure stevia extracts.
During your fast, it is best to avoid any type of sweets. While it is likely that stevia in very low quantities will not affect your fast, consuming something sweet can activate your taste receptors, making it harder to control your appetite and cravings.
The best way to approach fasting is to stay as strict as possible and focus on consuming things like water, sparkling water, black coffee, or tea, instead of sweeteners.
Remember that one packet of stevia has the approximate sweetness of two teaspoons of sugar, so be mindful when using it in your tea, coffee, or any other fasting-friendly drink.
If you overconsume stevia, even two packets can potentially break your fast, depending on how long you’ve been fasting. For example, if your last meal was 3 hours ago and you drink tea with a packet of stevia, it is highly likely that your fast will break, and the sweetener will spike your insulin and glucose levels.
However, if you’ve just run a marathon and have been fasting for 12 hours, drinking tea with a single packet of stevia will most likely not affect your fast or spike your insulin and glucose levels.
So, be mindful of the amounts you consume and, if possible, stay as strict as possible with your fasting.
Side Effects of Stevia
Stevia is often praised for its benefits and its success as a sugar replacement. However, stevia is not free from side effects, and it can cause issues in certain instances and individuals.
Firstly, stevia is not digested in your gastrointestinal (GI) tract; instead, it passes through your gut and is broken down by live bacteria in the colon.
Humans cannot absorb stevia (its glycosides); instead, it is expelled from the body. Consuming stevia in moderate or high amounts can cause gastrointestinal problems such as an upset stomach, gas, bloating, nausea, hormonal disruption, and numbness.
It’s important to be mindful of the amounts you consume, and it is advisable to limit your intake throughout the day. For those who fast, using stevia in very low amounts is recommended.
Stevia for Diabetics
Stevia is often recommended for diabetics as a safe sugar alternative. There are other products on the market, such as Splenda (sucralose), monk fruit extract, and sugar alcohols.
The safest choice among these is stevia, as it is a natural alternative to sugar. However, you need to be mindful of which stevia product you purchase, as highly processed stevia products can negatively affect your health.
Aim for brands and manufacturers that sell natural stevia extracts without any additives or additional ingredients that may seriously harm your health and fast.
Is Stevia Safe for Fasting?
Yes, a pure stevia extract product is safe for fasting. However, as any other product during a fast, it must be consumed in moderation to avoid insulin and glucosel level spikes.
There are many types of stevia products available on the market so play close attention to what you are buying and avoid anything that has multiple ingredients on its label as it will surely negatively affect your fast and eventually break it.
As stevia contains zero calories and protein, it is safe to conclude that stevia is safe for fasting.
Compared to other sweeteners on the market, like natural sugars, honey, or artificial sweeteners, stevia is the best possible choice as it has shown in multiple studies that it’s safe and effective.
Lastly, stevia comes in many forms, such as liquids, tablets, or powder. The concentration of stevia can vary from one product to another, so before buying, take a look at the label to see how much stevia is in each serving.
Remember that stevia is 200 to 400 times sweeter than sugar, so dosage is very important to avoid breaking your fast. Stevia is a highly concentrated product, and overconsuming it is not advisable.
Does Artificial Sweetener Break a Fast?
Artificial sweeteners, such as sucralose and aspartame, can break a fast by potentially spiking insulin levels. It is generally advisable to avoid consuming artificial sweeteners during a fast.
For example, products like soda, diet coke, gum, and mints that are loaded with artificial sweeteners can be harmful to your fast, as they may contain hidden calories.
Furthermore, even though some artificial sweeteners have very few to no calories, they can still spike glucose and insulin levels. Therefore, it is best to approach these products with caution, as they may negatively affect your fast.
Does Splenda Break a Fast?
Splenda, made from sucralose, may not trigger an insulin spike in everyone. However, many people have reported that it broke their fast, so it is recommended to avoid consuming this product. Alternatively, you can opt for natural sweeteners like stevia or avoid sweeteners altogether.
In any instance, whether you are consuming natural, non-nutritive sweeteners like stevia or artificial sweeteners like Splenda, or aspartame, during your fast, it is very important to use them in moderation. Overconsumption can easily spike your insulin and glucose levels, making it a risky area to navigate.
Conclusion
If you are fasting regularly, the best practice is to adhere to the fundamental rules and stay as strict as possible with your fast. However, if you are fasting for an extended period and need something to keep you going, using stevia in moderation is considered safe.
That said, strictly control your usage and don’t overdo it, as using two or three packets of stevia can potentially break your fast. Additionally, aim to buy high-quality stevia products and ensure what you are purchasing is pure stevia extract.
If the stevia you buy contains additional ingredients—often added by manufacturers to improve its taste—it can negatively affect your fast and potentially spike your insulin and glucose levels. Some stevia products may also contain carbohydrates .
So, be mindful with your purchases to avoid sabotaging your progress and fast. If you have a sweet tooth, stevia can be your natural ally, but remember, moderation is key.
All in all, stevia is a great product to help maintain your fast and give you that extra energy or motivational boost to keep going. For best results, combine stevia with other fasting-friendly drinks like black coffee or tea (especially mint or ginger), which can really support your fast and help you achieve your goals.