• Autumn Bates, CCN, MS

Does Stevia Break a Fast And Cause You To Gain Weight? [Intermittent Fasting]

Updated: 2 days ago

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Stevia is sweet... so does that mean you can't have it during your fast with Intermittent Fasting?! Not necessarily. But before you start adding stevia to ALL the things - make sure you read the science-y deets below 🤓

What is Stevia?

Stevia is a plant that's related to ragweed. It contains zero calories and therefore zero carbohydrates/sugar.

Stevia is different from other sugars/sweet tasting things in the fact that it isn't broken down and absorbed in the same way. Regular sugar such as that from honey, cane sugar, maple syrup, agave and coconut sugar is mostly made up of a carbohydrate called sucrose. Sucrose is broken down into glucose and fructose (simple sugars) which are then absorbed by the body and into the blood supply. Fructose is shuttled to the liver and glucose is stored in cells through the release of the hormone insulin. This results in blood glucose spikes and falls that will break your fast.

Stevia on the other hand doesn't contain these sugars. It receives it's natural sweet flavor from compounds called glycosides. These glycosides cause the body to taste sweetness without actually consuming sugar.

Does Stevia Break A Fast?

Technically speaking no, stevia does not break a fast. Because stevia doesn't contain any carbohydrates/protein that can cause an insulin response, it won't break your fast. However, just like what I discussed with Monk Fruit sweetener, it doesn't mean that you necessarily want to use stevia all day, every day.

Related: Can You Add Stevia To Your Coffee While Intermittent Fasting?

Is Stevia Natural?

Depends on who you're getting it from. Stevia comes from the stevia plant, which is natural. However, many stevia production companies are now adding in other sugars such as sucrose and sugar alcohols (one more reason to not always trust food companies). Sucrose will of course break your fast due to the sugar content. Sugar alcohols technically don't contain any calories and won't break your fast, but they have been found to cause GI distress in many people. Plus, those who suffer from SIBO (small intestine bacterial overgrowth) should be avoiding these sugar alcohols entirely due to the fact that they are highly fermentable.

If you choose to use stevia, you can get organic green leaf stevia and purified stevia extracts that don't contain any added sugars. Just make sure you always check the ingredients label for those added sneaky sugars and sugar alcohols!

It can be hard to initially break the habit of having sugar everyday (for reasons such as THIS). In the meantime, you can use an organic, pure stevia in baking or added to your Keto Coffee while you transition away from daily sugar intake.

Final Thoughts On Stevia

In order to achieve high energy levels and turn on fat burning mechanisms, I suggest taking a look at WHY you're craving sugar. If you require stevia everyday in order to get by, then this is a sign of a few factors:

1. Your cells may not be Metabolically Fit: Your body will continue to be inefficient at tapping into fat burning mechanisms if you don't address this. Learn how HERE.

2. You're physically or emotionally stressed: Don't think you're stressed? Stress isn't just emotional. Stress can be the result of not walking enough, working out too much, not absorbing negative ions and getting poor sleep to name a few. Address these by going through my free Hormone Balancing series on YouTube HERE.

3. You're not following proper Nutrient Timing: I discuss this in detail in The Complete Intermittent Fasting Bundle. Proper Nutrient Timing is essential to balancing blood glucose levels, reducing cravings and increasing fat burning mechanisms. Learn how HERE.

Looking to boost your fat burning mechanisms, increase your energy levels and feel GOOD again?! Join thousands of men and women around the world and use the healing protocols in The Complete Intermittent Fasting Bundle to achieve your wellness dreams!

Eat amazing food (like tacos, chili, cookies and MORE!), learn the science-y deets and get step-by-step instructions on how to use Intermittent Fasting the right way!

Get started HERE!

Your Nutritionist,


Autumn Elle Nutrition


Manhattan Beach, CA



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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN

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