Stevia is a natural, calorie-free sweetener derived from the Stevia rebaudiana plant. It offers a sweet taste without contributing to caloric intake, making it a popular substitute for sugar and artificial alternatives in many food and beverage products.
What is Stevia
Stevia is derived from the leaves of the Stevia rebaudiana plant, a flowering shrub native to South America. For centuries, indigenous communities used this “sweet herb” to sweeten beverages and for traditional remedies. The plant’s sweetness comes from natural compounds called steviol glycosides, primarily stevioside and rebaudioside A, found within its leaves.
To produce the commercial sweetener, Stevia rebaudiana leaves are harvested and dried. They are then steeped in hot water to extract the sweet compounds. This crude extract undergoes a purification process to isolate and concentrate the steviol glycosides. The result is a highly purified stevia extract, typically containing at least 95% steviol glycosides, used in various products.
Why Choose Stevia
Stevia’s zero-calorie nature makes it a suitable option for weight management. It allows individuals to reduce caloric intake without sacrificing sweetness. This characteristic also benefits those monitoring blood sugar levels, such as individuals with diabetes, as stevia does not significantly impact blood glucose.
As a plant-based sweetener, stevia appeals to consumers seeking natural alternatives. It is 50 to 400 times sweeter than table sugar, meaning only small amounts are needed. This high potency, combined with its natural source and calorie-free profile, positions stevia as a preferred sugar substitute.
Safety and Considerations
High-purity steviol glycoside extracts are recognized as “Generally Recognized as Safe” (GRAS) by the U.S. Food and Drug Administration (FDA). This designation applies to extracts with a minimum purity of 95% steviol glycosides. However, whole-leaf stevia or crude stevia extracts are not approved by the FDA for use in foods due to insufficient safety data. Concerns have been raised regarding potential impacts on kidneys, the reproductive system, and the cardiovascular system with unapproved forms.
While generally well-tolerated, some individuals might experience minor side effects, such as gastrointestinal upset, particularly when products contain added sugar alcohols. Stevia itself is not typically linked to these digestive issues. Stevia may also have blood pressure-lowering effects, so individuals on blood pressure or blood sugar-lowering medications should consult a healthcare provider. Interactions with lithium are also possible, as stevia can affect its excretion.
Using Stevia
Stevia is available in various forms, including powders, liquid drops, and blends. When using stevia in beverages like coffee or tea, a small amount is sufficient due to its intense sweetness. For cooking and baking, stevia is heat-stable up to 392°F (200°C), making it suitable for many recipes.
However, stevia does not provide the bulk or browning properties of sugar, which can affect the texture and appearance of baked goods. To compensate for lost volume, recipes may require additional ingredients like applesauce, fruit purees, or yogurt. Some individuals might detect a slight licorice-like or bitter aftertaste with certain stevia forms or in higher concentrations. Experimenting with different brands and forms can help find the preferred taste and achieve desired results.