What is stevia and is it a safe sugar alternative?
Stevia is significantly sweeter than regular sugar and even some artificial sweeteners like aspartame
Stevia is a natural plant extract used as a zero-calorie alternative to sugar in drinks, baked goods and recipes that call for added sugar.
As registered dietitian Jamie Nadeau notes, "It's used as a sugar alternative in drinks, baked goods and recipes that call for added sugar." It is a popular tool for individuals looking to reduce their added sugar intake, which is linked to health concerns such as obesity, Type 2 diabetes and heart disease.
Nadeau adds, "It's a great way to reduce sugar in drinks and recipes while still keeping things sweet."
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Potency and use
Stevia is significantly sweeter than regular sugar and even some artificial sweeteners like aspartame. The Cleveland Clinic notes it is "much sweeter than regular sugar and some artificial sweeteners, including aspartame." Because of this high intensity, much smaller amounts are required to achieve the desired sweetness in recipes or coffee, says USA Today.
Safety status
Since 2008, the FDA has categorised stevia as "Generally Recognised as Safe" (GRAS), meaning there is "reasonable certainty of no harm under the conditions of its intended use." This places it in the same safety category as common items like vinegar and black pepper.
Potential drawbacks
The main disadvantage of stevia is its flavour profile. Jamie Nadeau explains, "The major downsides to using stevia over sugar is mostly that it doesn't taste the same." She also notes, "Stevia can have a bitter aftertaste, especially if you use too much. Otherwise, stevia is a great alternative to sugar to reduce your added sugar intake with minimal downsides."
Quality considerations
Nutrition experts recommend choosing 100% stevia products. Some brands include "fillers" like sugar alcohols such as erythritol or xylitol to improve taste or add bulk. As Nadeau explains, sugar alcohols are sometimes added "as a filler for bulk and to improve the taste." She also cautions, "If you're sensitive to sugar alcohols, they can cause digestive issues, so that's something to be mindful of when you're choosing stevia."
