What Is Stevia?
Stevia is a calorie-free sweetener made from steviol glycosides found in the leaves of Stevia rebaudiana, a plant native to Paraguay and Brazil. The Guaraní people have used the plant as a “sweet herb” for centuries.
In commercial production, the leaves are dried and extracted with hot water, then the glycosides are crystallized to obtain an extract that is at least 95% pure. This extract is generally sold as a powder, liquid drops, or tablets; in its pure form, it is 50–300 times sweeter than sugar.
Stevia Nutrition Facts
Because pure steviol glycosides are not metabolized by the human body, they provide practically 0 kcal of energy, and their carbohydrate content is negligible. Bulking agents such as erythritol or maltodextrin, added to commercial products to provide volume and flow, may slightly increase the product’s total calories; check the package label.
What Are the Benefits of Stevia?
Because it is calorie-free, stevia is considered an option for people who want to reduce their sugar intake and can be part of a balanced diet. Its effect on blood sugar is being studied, but the findings have not become definitive medical advice.
This is general information; stevia is a food additive and does not replace medical treatment. People with diabetes or another health condition are advised to consult a professional about their choice of sweetener.
How to Choose Stevia
The ingredient list and purity level are important when choosing a stevia product.
- Products that list the proportion of pure steviol glycosides (such as rebaudioside A) may be preferred.
- For powdered blends, check the proportion of bulking agents such as erythritol or maltodextrin, and adjust the sweetness accordingly in the recipe.
- People sensitive to a bitter aftertaste may need to try different brands and purity levels.
How to Store Stevia
Store stevia at room temperature in a tightly sealed container in a cupboard, away from moisture and direct light. It retains its quality for a long time when stored properly.
Using Stevia in the Kitchen
Stevia is used in place of sugar in drinks such as tea, coffee, and lemonade, as well as in low-calorie baked goods. Because it is so sweet, replacing sugar directly at a 1:1 ratio in recipes is not recommended; check the conversion chart on the product package.
How to Replace Sugar with Stevia
Pure stevia powder is generally used in a very small amount, such as one 5 ml measure in place of one 200 ml measure of sugar; follow the conversion chart on the product package and adjust the sweetness by testing the recipe with small amounts.
What Recipes Use Stevia?
Diet lemonade, low-calorie cake, sugar-free coffee, and herbal teas are among the preparations most commonly made with stevia.
Frequently Asked Questions
Is stevia safe?
High-purity steviol glycosides have GRAS (Generally Recognized as Safe) status in the United States and are approved as a food additive in the European Union. The World Health Organization has established an acceptable daily intake limit.
Is stevia really calorie-free?
Yes, pure steviol glycosides are calorie-free. However, bulking agents added to commercial products may add a small amount of calories; check the package label.
Why does stevia sometimes leave a bitter taste?
Some types of steviol glycosides (especially lower-purity extracts) may leave a slightly bitter aftertaste; this is less noticeable in products containing high-purity rebaudioside A.
Does stevia caramelize like sugar?
No. Although stevia is heat-stable, it does not caramelize like sugar or perform functional roles such as leavening or retaining moisture; therefore, the texture of baked goods may change.
Can pregnant women use stevia?
Approved steviol glycoside products are considered safe for the general population; still, consulting a doctor about using any sweetener during pregnancy is recommended.