In an effort to cut back on sugar while still getting a taste of the sweet life, many consumers and food companies have begun using stevia in everything from coffee to protein shakes. While the general thinking is that stevia leaf extract is healthier than sugar, there are a few important things to mention to declare a real winner in the stevia vs. sugar battle.
What is stevia leaf extract?
Stevia is a zero calorie sweetener derived from its leaves stevia rebaudiana plant. Some manufacturers take a quote called rebaudioside A from the leaves and add sugar extracts or additives to make their end products stevia.
Other stevia products are 100 percent stevia extract. Either way, stevia leaf extract is approx 150-400 times sweeter than sugarso you use much less of it when you change it.
When it comes to sugar substitutes, stevia has a bit of a “health halo” because it comes from plants and we tend to think that anything from a plant is natural and healthy. But it’s not that black and white.
“Stevia has become a star among calorie-free alternative sweeteners because it comes from a plant, so it’s considered natural. And people are much more comfortable with it since then There is so much controversy with zero-calorie artificial sweeteners,” explains Andrea N. Giancoli, MPH, RD.
But most of the time when we consume stevia, it is not the whole plant. Instead, we consume an extract of the stevia leaf, sometimes with some additives, says the registered dietitian and certified athletic trainer Dana Angelo WhiteRD, ATC.
So, just as veggie chips aren’t necessarily “healthy” or “unhealthy,” neither stevia nor veggie chips have health benefits, per se.
However, humans have been consuming stevia for centuries, while most artificial sweeteners were completely manufactured in our lifetime, so as long as you choose a purer version, stevia has a much better track record.
Stevia vs. Sugar: Is Stevia Better?
While stevia isn’t necessarily “healthy” in the way that broccoli and apples are, it may be better for some people than sugar, especially for anyone on a high-sugar diet.
The The American Heart Association recommends that women don’t eat more than six teaspoons (24 grams) of added sugar a day and men don’t eat more than nine teaspoons (36 grams), so anything more than that is probably too much.
“The population in general needs to reduce added sugars and using stevia as a sugar substitute is one way to do that. It’s a lot sweeter than sugar, so you don’t need much,” says Giancoli.
And lest you think natural sweeteners like coconut sugar or maple syrup are better for you, remember: They’re all still some kind of sugar, and they all have calories. It’s okay to have a little here and there, but moderation is key.
“There’s room for all kinds of sweeteners, and there are times when you want to use certain ones like honey because of its great flavor,” says White. “But the ‘natural’ label can’t be an excuse to eat as much as you want,” including stevia.
Instead, we need to keep portions of any sweeteners—natural or not—in check and find other ways to reduce our sugar intake.
Does Stevia have the same effect on the body as sugar?
Scientists continue to look at stevia vs. sugar for their effects on weight loss, gut health, and more.
Stevia and weight
For those who want to lose weight, stevia can be a useful ingredient since it has no calories. “If you’re consuming a lot of added sugar and using stevia, you could potentially be eating fewer calories,” Giancoli says.
Just one teaspoon of white sugar will cost you approx 16 calories. This may not sound like much, but think about your morning coffee. If you use two teaspoons of sugar per cup, that’s 36 calories. If you drink another cup in the afternoon, that takes up to 64 calories.
And that’s just in the case of coffee. So if you swap in stevia, it can help you save a decent amount of calories throughout the week.
Just keep in mind that just because something uses stevia instead of sugar, it doesn’t mean it’s healthy. After all, ice cream made with stevia is still ice cream. Weight loss happens when you cut back on added sugars and calories, eat a healthy, balanced diet, and exercise, Giancoli says.
Stevia and gut health
Its effect stevia in the gut microbiome it’s become quite a topic of discussion, but the research isn’t terribly conclusive. Studies that may suggest effects involve animals and large amounts of stevia.
“You’d have to eat large amounts to have any impact, and most of us consume stevia in small amounts,” adds Giancoli.
And for the other option? A high sugar diet is much more likely affect your gut. A study in mice found that high levels of glucose or fructose in the diet increased intestinal permeability, which affected metabolic health.
It’s important to note, however, that this study was conducted in mice, meaning the results don’t necessarily translate to humans. More research needs to be done on this topic.
Is Stevia Safe?
Rest assured, stevia is safe to consume. The FDA has acknowledged and reviewed submissions for the classification of stevia (specifically rebaudioside Astevioside, rebaudioside Dor mixtures with rebaudioside A and/or stevioside as dominant ingredients) as “generally recognized as safe” (or GRACE) and did not challenge this conclusion.
“If you put it in your coffee or use it loose, it’s fine,” says White. There is some science to back this up: one study found that Consuming 500 milligrams (mg) of stevia three times a day for two years had no significant side effects that were noted.
Note, however, that stevia is whole-leaf not approved as a food additive and FDA does not classify it as GRAS.
