truvia sweetener keto

What is Truvia and Can You Have It on The Keto Diet?

In 2008 Truva was presented by Cargill and the Coca Cola Company as a sugar substitute.

Truvia is a natural sweetener composed of only three ingredients – stevia leaf extract, erythritol, and natural flavors. The sweetest part of the stevia leaf is extracted and it obtains its natural sweetness. Truvia is a sweetener of high purity containing only the best-tasting parts of a stevia leaf. 


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The intensity of a stevia leaf extract is 200 times sweeter than ordinary table sugar. In order to balance the sweetness, a sugar alcohol called erythritol is added. Erythritol is produced through a fermentation process, just like cheese and beer. It is naturally occurring in fruits such as pears and grapes. 

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Natural flavors are also added in a special recipe to create great-tasting and zero-calorie sweetener. Just like salt pepper to enhance the taste of food.


Different Truvia Products and Their Nutrition Facts

Truvia Natural Sweetener

The ingredients are erythritol, stevia extract and natural flavors

ProductServing sizeCaloriesTotal CarbsErythritolNet CarbsProtein
Truvia Natural Sweetener Packets1 packet02g2g0g0g
Truvia Natural Sweetener Spoonable¾ teaspoon03g3g0g0g
Truvia Natural Sweetener Calorie-Free Pouch¾ teaspoon03g3g0g0g

Truvia Natural Sweeteners have three products customers can choose from, depending on the intended use.

Truvia Natural Sweetener Packets provides the same sweetness as two teaspoons of sugar. This can be added to sweeten coffee, tea, yogurt or cereal. This can be carried around anywhere, for personal use, for a touch-up of sweetness anytime.

Truvia Natural Sweetener Spoonable is intended for home use. Right within reach of countertops to add to favorite healthy foods and tasty sweets. A ¾ teaspoon of this product is equivalent to 2 teaspoons of sugar.

Truvia Natural Sweetener Calorie-Free Pouch comes in a resealable pouch for easy-use and can be reused. It is 17-ounces big in packaging. It is the same in nutritional contents with the Truvia Natural Sweetener Spoonable only that its larger in quantity to cater drinks, dishes and baked products.

Bottom line: These three Truvia products under the Truvia Natural Sweetener are keto friendly because all the ingredients used in this sweetener contains 0 calories and 0 net carbs.

Truvia Sugar Blends

ProductServing sizeCaloriesTotal CarbsErythritolSugarsNet CarbsProtein
Truvia Brown Sugar Blend1 teaspoon (4g)104g2g2g2g0g
Truvia Cane Sugar Blend1 teaspoon (4g)104g2g0g2g0g

In Truvia Sugar Blends variety, however, there’s an added sugar along with erythritol and stevia leaf extract.

In the Brown Sugar Blend, sugar and molasses were added. As for the Cane Sugar Blend, cane sugar is present. This line of Truvia Sugar Blends is intended for baking. However, this variety should be taken into precaution in keto diet since it contains cane sugar and molasses. 

Bottom line: These two varieties under the Truvia Sugar Blend are not keto-friendly because it contains cane sugars and molasses.

Truvia Calorie-Free Organic Liquids

ProductServing sizeCaloriesTotal CarbsErythritolSugarsNet CarbsProtein
Truvia Calorie-Free Organic Liquids Original Flavor⅛ teaspoon (0.8ml)0<1g0g0g<1g0g
Truvia Calorie-Free Organic Liquid Sweetener, Vanilla Flavor1 teaspoon (4g)0<1g0g0g<1g0g

The Truvia Calorie-Free Organic Liquids is a makeover variety of sweetener from Truvia. It is also made from stevia leaf, but with no erythritol. It is still deliciously sweet and has a USDA Organic Certification.

A ⅛ teaspoon serving of this is used as a replacement for one teaspoon of sugar. This is also used in hot or cold beverages. This variety also comes in Vanilla Flavor.

Bottom line: These two liquid varieties are okay for keto as they contain organic stevia leaf extract, water, organic lemon juice, organic vegetable glycerin, and natural flavors.

Is Truvia Keto-friendly?

Truvia natural sweetener is a combination of two other keto-friendly sweeteners, stevia and erythritol. Since stevia is of a plant origin and erythritol is a sugar alcohol, Truvia is keto-friendly. Although it contains one more ingredient –  natural flavor, it does not contribute to carbohydrate content.

However, the other products offered by Truvia such as the Truvia Sugar blends are not keto-friendly because this variety contains cane sugar and molasses.

What are the Benefits of Truvia?

Regardless of the alternative sweetener, everything should be taken in moderation. Alternative sweeteners helps consumers to lower sugar intake which would benefit keto weight watcher, diabetic, or even someone with the hopes of improving well-being.

Since keto diet is about reducing carbohydrate intake, it lowers body weight and, in people with type 2 diabetes, improves glucose control (1). Non-caloric sweeteners, also when taken in moderation to lower down blood sugar levels can result in having normal glucose levels for patients with Type 1 diabetes mellitus (2).

Sugar to Truvia Replacement Ratio

A serving size of ¾ teaspoon of Truvia is equivalent to 2 teaspoons of sugar. 

Where to buy

Truvia products can be purchased online via Amazon, Target, Walmart and Instacart. You can shop now at Amazon.com

Conclusion

Truvia Natural Sweetener variety is a keto-friendly. Since it uses stevia extract and erythritol as the main ingredients in this non-caloric sweetener. However, the Truvia Sugar Blends should be taken into precaution by keto dieters. 

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