There were high hopes for stevia when it was approved for sale in 2012, but has it lived up to these expectations? We take a closer look at the nutritional claims of stevia, find out where it can be found, and ask whether it's a worthy alternative to sugar.

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From substitutes to sugar-free baking, head to our hub to find out all you need to know about sugar. Plus, discover our full range of health benefit guides and learn more about stevia.

What is stevia?

Commonly known as sweet leaf or sugar leaf, stevia rebaudiana is a widely grown plant that belongs to the sunflower family and is native to Central and South America. Studies suggest it is a safe, naturally derived, calorie-free sugar substitute. It's increasingly used to sweeten low-sugar food products and drinks.

The compound responsible for the plant’s sweetness is a glycoside, found in the plant's leaves. Steviol glycosides are said to be up to 300 times sweeter than table sugar.

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How is stevia used?

Fresh leaves from the stevia plant can be used in hot or cold drinks, or on their own as an herbal tea. The leaves are dried to form a powder, which can be used in baking – 1 tsp stevia powder has about the same sweetness as a cup of sugar. It is important to note, however, that stevia does not caramelise.

Stevia-based sweeteners can be found in products including flavoured yogurts, chocolate and fizzy drinks.

Nutritional profile of stevia

With no calories, sugar or carbohydrates, stevia’s GI score is 0.

Is stevia good for you?

In tests, pure stevia extract has been found to have no effect on blood glucose levels (and may even improve the ability of the body to metabolise glucose). Studies attempting to illustrate stevia's ability to improve insulin sensitivity and benefit diabetes are showing some promise, but it is too early to draw firm conclusions.

Pure stevia extract has a bitter aftertaste, and for this reason many stevia-based sweeteners are blended with other sugars or artificial sweeteners to improve their taste. By blending them with other sweetening ingredients such as dextrose, maltodextrin and sucrose, some stevia products are capable of raising blood glucose levels. It is therefore important to read labels on products that use stevia.

Other research suggests stevia may be useful in the treatment of hypertension and management of type-2 diabetes, and it's also recognised for its anti-inflammatory properties and potential benefits for gut health. When not blended with other sweeteners, stevia contains no calories, so it can be beneficial for weight loss and for those looking for an alternative to sugar.

Is stevia better for you than sugar?

Unfortunately, many commercial stevia products are highly purified stevia extracts, and are not always as healthy as some of their 'natural' labels would lead you to believe. Like other sugar alternatives, it is the extraction and processing methods that change the properties of the whole leaf into something quite different.

In the sense that pure stevia doesn’t add calories, affect blood sugar or insulin levels, or contribute to tooth decay, it is a better choice than sugar. However, highly refined extracts perpetuate the desire for sweet-tasting foods and drinks, and therefore overconsumption is not recommended. As the long-term effects of sweeteners are still unknown, there is still more for us to learn with respect to the metabolic processes involved.

Is stevia safe for everyone?

Studies suggest that stevia is safe at acceptable daily intakes of 4mg/kg of body weight.

Want more like this? Try:

Davina McCall: how to be sugar-free
How much sugar in a can of cola?
Are fizzy drinks bad for you?
Are sweeteners bad for you?
Why is sugar bad for me?
How much sugar should I eat?
Lower sugar recipes

Have you tried stevia? Share your experience in the comments below.


Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_

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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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Comments, questions and tips (5)

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wisegoals45630

Stevia has helped me my reduce my sugar intake quite a bit. In tea, I use 1/2 a teaspoon of sugar and 1/4 a teaspoon of Stevia instead of 1 tsp sugar. When I combine with something else sweet it hides the aftertaste. Like in a Stevia-sweetened chocolate smoothie I add a tiny piece of medjool date,…

a little sermon

question

I thought Stevia would the answer, but it makes my skin itch.

I've read a lot about Stevia but only once heard this effect. Has anyone else found this? Is it well known and listed as an official side effect?

I certainly hope Stevia doesn't become so popular that manufacturers start using it…

kilam

Pure stevia tastes terrible, if its in something and tastes good you have been conned, if you buy the sugar substitute and it tastes good, you were conned, read the label next time. If stevia could be made palatable it would have been in use b4 they invented the wheel.

fisch

I have at times used stevia. I find it needs to be used moderately because of the bitter aftertaste and also because I needed to cut down on the sweet taste in order to not crave more sweetness. It is amazing how quickly one can change ones expectation of sweetness.

geraldine946

I have tried different stevia sweeteners, but alas so far they've all got something else added, very misleading when you're trying to quit sugar. I've been on the internet and so many suppliers are out of stock or are not pure stevia. I wanted stevia granules or drops, they have them only in the…

fisch

I buy stevia drops in our local health food store. I think most good H F stores carry them.

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