Stevia is a plant-based zero-calorie sweetener.
Stevia is becoming
increasingly popular as a plant-based, calorie-free sugar substitute.
Many people prefer it
to artificial sweeteners such as sucralose and aspartame because it is
extracted from plants rather than manufactured in the laboratory.
It also contains
almost no carbs and doesn't raise your blood sugar quickly, making it popular
among people with diabetes or poor blood sugar control. Still, it may have some
drawbacks.
This article reviews
stevia, including its benefits, drawbacks, and potential as a sugar substitute.
What is stevia?
Stevia is a sugar
substitute extracted from the leaves of the stevia plant.
For hundreds of years,
these leaves have been loved for their sweet taste and have been used as an
herb to treat high blood sugar (1).
Their sweetness comes
from steviol glycoside molecules, which are 250-300 times sweeter than regular
sugars (2).
To make stevia
sweeteners, glycosides must be extracted from the leaves. Starting with dried
leaves that have been soaked in water, the process is as follows (2):
- Leaf particles are filtered out of the
liquid.
- The liquid is treated with
activated charcoal to remove additional organic matter.
- The liquid undergoes an
ion-exchange treatment to remove minerals and metals.
- The remaining glycosides are
concentrated in the resin.
What remains is a
concentrated stevia leaf extract, which is spray dried and ready to be
processed into a sweetener (2).
Extracts are often
sold as highly concentrated liquids or as a single serving package, both of
which require only a small amount to sweeten food or drink.
Stevia-based sugar
equivalents are also available. These products contain fillers such as
maltodextrin, but have the same volume and sweetness capacity as sugar, without
calories or carbohydrates. They can be used as a 1:1 replacement in baking and
cooking (3).
Keep in mind that many
stevia products contain additional ingredients such as fillers, sugar alcohols,
other sweeteners, and natural flavors.
If you want to avoid
using these ingredients, you should look for products that only list 100% stevia
extract on the label.
Stevia nutrients
Stevia is essentially
free of calories and carbohydrates. Because it's much sweeter than sugar, using
it sparingly won't add any meaningful calories or carbohydrates to your diet (4).
Although stevia leaves
contain a variety of vitamins and minerals, most of them are lost when plants
are processed into sweeteners (2).
In addition, the
nutritional content may vary due to the additional ingredients contained in
some stevia products.
Summary: stevia leaves can be processed into liquid or
powdered stevia extract, which is much sweeter than sugar. This extract
contains almost no calories and carbohydrates and contains only trace minerals.
Benefits and potential drawbacks
Stevia leaves have
been used medicinally for centuries, and in animal studies, the extract has
been linked to lower blood sugar and blood lipid levels. Sweeteners can also
help with weight loss.
Nonetheless, the
extract also has potential drawbacks.
Benefits of stevia
Although it is a
relatively new sweetener, stevia has been linked to multiple health benefits.
Because it contains no
calories, it can help you lose weight when used as a substitute for regular
sugar, providing about 45 calories per tablespoon (12 grams). Stevia can also
help you stay full and reduce your calorie intake (5).
In a study of 31
adults, those who ate a 290-calorie stevia snack ate the same amount of food at
their next meal as those who ate a 500-calorie sugar snack (6).
They also reported
similar levels of satiety, meaning that the stevia group had lower calorie
intake overall while feeling the same sense of satisfaction (6).
In addition, in one
mouse study, exposure to steviol glycoside lebodidiside A resulted in an
increase in several appetite-suppressing hormones. (7）。
Sweeteners can also
help you control your blood sugar.
in a study of 12
adults, those who ate coconut desserts made from 50% stevia and 50% sugar had
16% lower blood sugar levels after eating than those who ate desserts made also
made with 100% sugar (8).
In animal studies,
stevia has been shown to improve insulin sensitivity, a hormone that lowers
blood sugar by allowing it to enter cells to provide energy. (9, 10）。
What's more, some
animal studies have linked stevia intake to lower triglycerides and HDL (good)
cholesterol levels, both of which have been linked to a lower risk of heart
disease. (11, 12, 13）。
Possible drawbacks
While stevia may
have benefits, it also has drawbacks.
Although it is
plant-based and looks more natural than other zero-calorie sweeteners, it is
still a highly refined product. Stevia blends often contain added fillers such
as maltodextrin, which are associated with a disorder of healthy gut bacteria.
(14）。
Stevia itself can also
harm your gut bacteria. In one test-tube study, rebaudioside a, one of the most
common steviol glycosides in stevia sweeteners, inhibited the growth of 83% of
beneficial gut bacterial strains. (2, 15）。
In addition, because
it is much sweeter than sugar, stevia is considered a strong sweetener. Some
researchers believe that strong sweeteners may increase cravings for sweets (16, 17).
In addition, many
observational studies have found no link between zero-calorie sweetener
consumption and weight, calorie intake, or risk of developing type 2 diabetes.
(16, 18）。
In addition, stevia
and other zero-calorie sweeteners may still cause an insulin response simply
because of their sweetness, even if they do not increase blood sugar levels (19, 20).
Keep in mind that
because stevia sweeteners have only recently become widely used, research on
their long-term health effects is limited.
Summary: stevia may help control your weight and blood
sugar levels, and animal studies have shown that it may improve risk factors
for heart disease. However, it is a strong sweetener that can hurt your health.
Is it healthier than sugar?
Stevia has fewer
calories than sugar and can play a role in weight management by helping you
reduce your calorie intake.
Because it contains no
calories and carbs, it's a great sugar substitute for people on low-calorie or
low-carb diets.
Replacing sugar with
stevia also lowers the glycemic index (GI) of foods, meaning they have less
effect on blood sugar levels (8, 21).
Sugars with a GI of 65
to 100 are the highest GI and cause the fastest increase in blood sugar —
stevia doesn't contain any of the ingredients that increase blood sugar, so it
has a GI of 0 (22).
Sugar and its many
forms, including sucrose (table sugar) and high fructose corn syrup (HFCS),
have been linked to the development of inflammation, obesity, and chronic diseases
such as type 2 diabetes and heart disease. (23, 24, 25）。
Therefore, it is
generally recommended to limit the intake of added sugars. In fact, dietary
guidelines for Americans state that the proportion of added sugars should not
exceed 10% of daily calories (26).
For optimal health and
glycemic control, this amount should be further limited (27).
Since sugar has been
linked to many negative health effects, it is recommended to replace sugar with
stevia. Still, the long-term effects of regular consumption of stevia are
unclear.
While using a small
amount of this zero-calorie sweetener may be a healthy way to reduce your sugar
intake, it is best to use fewer sugar and fewer sugar substitutes, and to
choose natural sources of sweetness, such as fruits, whenever possible.
Summary: Stevia has a lower GI than table sugar, and
using it may be a healthy way to reduce calorie and added sugar intake. Added
sugars should be limited to less than 10% of daily calories.
Is it a good sugar substitute?
Stevia is now widely
used as a sugar substitute in-home cooking and food manufacturing.
However, one of the
biggest problems with stevia is its bitter aftertaste. Food scientists are
working to develop new methods of stevia extraction and processing to help
solve this problem (28, 29).
What's more, sugar
undergoes a unique process during cooking called the Maillard reaction, which
causes foods containing sugar to caramelize and turn golden brown. Sugar also
increases the structure and volume of baked goods (30, 31).
When sugar is
completely replaced by stevia, baked goods may look or feel different from
sugary versions.
despite these
problems, stevia works well as a sugar substitute in most foods and beverages,
although mixtures of sugar and stevia are generally preferable in terms of
taste (8, 21, 32, 33).
When baking with
stevia, it's best to use a 1:1 stevia substitute. Using a more concentrated
form, such as a liquid extract, will require you to change the number of other
ingredients to cope with the massive loss.
Summary: stevia sometimes has a bitter aftertaste
and does not possess all of the physical properties of sugar during cooking. However,
it is an acceptable sugar substitute and tastes best when combined with sugar.
Conclusion
Stevia is a
plant-based zero-calorie sweetener.
When used as an
alternative to sugar and beneficial to blood sugar control and heart health, it
may reduce calorie intake. Still, these benefits have not been fully
demonstrated, and there is a lack of research on their long-term effects.
For optimal health,
keep sugar and stevia to a minimum.