Is Truvia Keto Friendly? (Yes, Here’s Why)


Is Truvia Keto

Trying to find sugar-free, zero carbohydrate food products can be a bear. For those on the keto diet, any added sugars are considered a no-no, but what about sugar alternatives? Are popular brands such as Truvia considered a keto friendly ingredient?

Truvia is keto-friendly. The carbohydrates listed on the label for Truvia come from sugar alcohols, compounds that are not fully digested and therefore are not metabolized the same as regular carbohydrates. Truvia can be a good sweetener option for those on the keto or other low-carb diets. Other keto-friendly alternatives include Lakanto Monk Fruit Sweetener and SweetLeaf Organics Stevia Sweetener.

Even though it’s keto-friendly and not considered real sugar, many don’t know what Truvia actually is. Let’s take a deeper look at Truvia’s nutritional information and some keto-friendly alternatives. 

What is Truvia?

Truvia is a stevia-based sweetener, an all-natural sweetener made from the stevia leaf. However, stevia and Truvia are not the same thing. Truvia is a combination of stevia leaf, sugar alcohols and natural flavors introduced in 2008 as a zero-calorie, zero-sugar sweetener. Since then, Truvia has climbed up to one of the top two most popular sugar alternatives on the market.

Is Truvia Healthy?

Despite its description as a stevia-based sweetener, the main ingredient in Truvia is actually the sugar alcohol Erythritol. Sugar alcohols are common additives in low-calorie sweeteners and sugar-free products. Many of them contain a few calories but often a lot lower than natural sugar and they are not metabolized in the body the same. In fact, they are only partially digested.

Erythritol is one of the lowest calorie sugar alcohols. Instead of containing around 2 calories per gram, it contains closer to .25 calories per gram. These sugar alcohols are considered safe. However, in high amounts they may result in stomach upset [1].

Truvia contain zero calories or actually sugars, therefore it does not raise blood sugar levels or evoke an insulin response. For that reason, this sweetener can be helpful for those who struggle with Diabetes. It has no effect on weight or other health conditions such as cholesterol or triglyceride levels [2, 3].

Artificial versus Natural Sugar Alternatives

Sugar alternatives, also referred to as low-calorie sweeteners, nonnutritive sweeteners and sugar substitutes, are found in many food items. These items are often labeled “sugar-free,” such as sugar-free red bull and sugar-free gum, or “diet” and have a higher-intensity sweet flavor per gram than table sugar. Because of this, you can use less in foods to meet the same level of sweetness.

Many consumers opt for sugar alternatives because of their low-calorie and low-sugar content which can be helpful for those who are dieting or those who have prediabetes or type 2 diabetes to better manage their blood sugar levels. Although these alternatives are generally recognized as safe (GRAF) by the Food and Drug Administration (FDA), some studies have linked high intake of these alternatives to concerning effects.

Sugar alternatives can cause increased sweet cravings throughout the day and potentially increase intake as a result, leading to weight gain. Artificial sugar alternatives have also been linked in some studies to changes in gut bacteria and increased fat storage but further studies are needed [4].

Is Truvia Safe for Diabetics?

Yes, Truvia is safe for diabetics because it contains zero sugar and does not evoke an insulin response. In fact, Truvia is a great sugar alternative for those who struggle with diabetes for this reason.

Nutrition Facts for Truvia

Ingredients:

  • Erythritol
  • Stevia leaf extract
  • Natural flavors

Nutrition Facts (Per ¾-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 3g
  • Sugar 0g
    • Added sugar 0g
    • Sugar alcohols 3g
  • Fiber 0g
  • Protein 0g

Healthy Keto-Friendly Alternatives to Truvia

Lakanto Monk Fruit Sweetener White Sugar Replacement

Lakanto Classic Monk Fruit Sweetener - White Sugar Substitute, Zero Calorie, Keto Diet Friendly, Zero Net Carbs, Zero Glycemic, Baking, Extract, Sugar Replacement (Classic White - 3 lbs) This product is made naturally by fermenting non-GMO corn and extracting young monk fruit. Like Truvia, it is zero calorie and sugar-free with the sugar alcohol Erythritol as its main ingredient.

Lakanto monk fruit sweetener does not contain “natural flavors” like Truvia, which helps to better understand fully what is in the product you are choosing. You can find this sweetener in stores or online at various websites, including lakanto.com and Thrive Market, priced at $6.39 for an 8.29-ounce bag.

Ingredients:

  • Erythritol
  • Monk fruit extract

Nutrition Facts (Per 1-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 4g
  • Sugar 0g
    • Added sugar 0g
    • Sugar alcohols 4g
  • Fiber 0g
  • Protein 0g

SweetLeaf Organics Organic Stevia Sweetener

SWEET LEAF Sweetener Organic Stevia 70Count 95+ Organic Use SweetLeaf in place of sugar, 2 Ounce If you are looking for a sugar alternative that does not contain sugar alcohols, Stevia is a great option. In fact some compounds in Stevia have been shown to promote health benefits such as lowering blood pressure [5].

SweetLeaf Organics organic stevia contains no aftertaste or bitterness and includes all natural ingredients. You can find this product in stores or online at sweetleaf.com priced at $8.94 for a box of 70 stevia packets (2-teaspoons each).

Ingredients:

  • Organic inulin
  • Organic stevia leaf extract
  • Organic silica

Nutrition Facts (Per 1-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
    • Sugar alcohols 0g
  • Fiber 0g
  • Protein 0g

Splenda Zero Calorie Sweetener

Splenda No Calorie Sweetener Value Pack, 1000 Individual Packets, 2.2 lbs,1000 Count (Pack of 1) Made from sucralose, an artificial, zero calorie sweetener that is not digested in the body, along with dextrose and maltodextrin carbohydrates, Splenda is another option for those looking to avoid sugar. This artificial sweetener has gained a lot of popularity as it lacks the bitter taste often found with other artificial sweeteners [6].

Splenda is best for sweetening drinks and cold items. It does not do well when used in baked goods. You can find Splenda at most retail and online grocery chains, such as Target, priced at $7.89 for a box of 200, 1-gram packets. Because it’s an artificial sweetener, it should be used in moderation as it has been connected to health problems when overconsumed but is safe in moderation.

Ingredients:

  • Dextrose
  • Maltodextrin
  • Splenda sucralose

Nutrition Facts (Per 1-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 1g
  • Sugar 1g
    • Added sugar 1g
    • Sugar alcohols 0g
  • Fiber 0g
  • Protein 0g

Eco Chacras Organic Yacon Syrup

Yacon Syrup - USDA Organic from Peru | 100% Natural Sweetener - Plant based Sugar Substitute - 12 Fl Oz. - (480 Grams ) Yacon syrup, made from the root of the yacon native to South America, is similar in texture and appearance to molasses. It is a natural sweetener that is partially digested therefore it does not evoke an insulin response.

Yacon root syrup does contain a small amount of carbohydrates therefore those on the keto diet should be wary of portion sizes. You can find this product online on Amazon.com priced at $25.50 for a 12-ounce bottle.

Ingredients:

  • Organic yacon syrup 100%

Nutrition Facts (Per 1-teaspoon):

  • Calories 14
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 3g
  • Sugar 2g
    • Added sugar 0g
    • Sugar alcohols 0g
  • Fiber 0g
  • Protein 0g

Purecane Natural Sugar Substitute

Purecane Sugar Substitute Canister, Purecane 9.8 Ounce Claimed to bake and measure just like table sugar, Purecane is labeled as an all-natural sweetener that is made mainly from the sugar alcohol erythritol and a product of fermented sugar cane that helps yield a sweet flavor. With zero sugar, zero calories, keto friendly and safe for diabetics, this new sugar alternatives is rapidly gaining popularity.

This product comes in baking sweeteners, brown sugar sweeteners and confectioners sweeteners as well. Because the main ingredient is sugar alcohol, it should be used in moderation to avoid stomach upset. You can find this product in some select stores and online at purecane.com or Amazon.com priced at $16.62 for a 24-ounce bag.

Ingredients:

  • Erythritol
  • Soluble fiber
  • Sugarcane Reb. M.

Nutrition Facts (Per 1-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 0g
  • Sugar 4g
    • Added sugar 0g
    • Sugar alcohols 4g
  • Fiber 0g
  • Protein 0g

Swerve Granular Sugar Replacement

Swerve Granular Sweetener (48 oz): The Ultimate Sugar Replacement. KETO Friendly: Measures Cup For Cup Same As Sugar: All Natural: Gluten Free: Non GMO: Everyone Friendly Another erythritol-based sweetener gaining popularity is Swerve granular sugar replacement. Keto-friendly, gluten-free, plant-based and non-GMO verified, this product is said to measure just like table sugar.

Because it is made mostly from sugar alcohols, it should be used in moderation to avoid stomach upset symptoms. You can find this product in select stores or online on Amazon.com or Thrivemarket.com priced at $9.99 for a 12-ounce bag.

Ingredients:

  • Erythritol
  • Oligosaccharides
  • Natural flavors

Nutrition Facts (Per 1-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 5g
  • Sugar 0g
    • Added sugar 0g
    • Sugar alcohols 5g
  • Fiber 0g
  • Protein 0g

Wholesome Allulose Zero Calorie Sweetener

Wholesome Sweeteners Allulose Zero Calorie Granulated Sweetener, No Glycemic Impact, Non GMO, Gluten Free & Vegan, 12 oz (Pack of 1) Considered a rare sugar, allulose is naturally occurring in a few foods such as figs and raisins. With a similar chemical formula to fructose, naturally occurring sugar in fruits, it is not digested the same and will not raise blood sugar levels or evoke an insulin response.

Allulose is not fermented by our gut bacteria which means there is less changes of bloating or gas that you might experience with sugar alcohols and some studies suggest it has anti-inflammatory properties [7].

You can find this sugar online at various retail sites including Amazon.com, priced at $9.99 for a 12-ounce bag.

Ingredients:

  • Allulose

Nutrition Facts (Per 1-teaspoon):

  • Calories 0
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
    • Sugar alcohols 0g
  • Fiber 0g
  • Protein 0g

Related Questions

Is Truvia Vegan?

Yes, Truvia is vegan and vegetarian friendly as it does not contain any animal products in its ingredients list.

Can Truvia Cause Diarrhea?

Because Truvia contains sugar alcohols that are only partially digested, high amounts of them, including Erythritol, the main ingredient in Truvia, can result in stomach upset if consumed in excess.

Can You Use Truvia in Baking?

Yes, you can use Truvia sugar substitute in baking, in fact their website contains recipes that use Truvia for those looking to make sugar-free or lower sugar options at home.

Related Guides

Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

Recent Posts