Stevia
Stevia
Snapshot
Stevia is a natural, zero‑calorie sweetener derived from the leaves of the Stevia rebaudiana plant, offering intense sweetness without impacting blood glucose levels and supporting calorie reduction.
What is Stevia?
Stevia refers to the dried and processed leaves of Stevia rebaudiana, a South American herb in the daisy family. Its sweetness comes from steviol glycosides—primarily stevioside and rebaudioside A—that are 200–300 times sweeter than sugar.
Where It Comes From
Native to Paraguay and Brazil, stevia leaves are harvested, dried, and subjected to water or ethanol extraction to isolate the steviol glycosides. The extract is purified, de‑colored, and spray‑dried into a fine, white powder for use as a sweetener or formulated into liquid concentrates.
Key Nutrients & Compounds
Provides steviol glycosides (rebaudioside A, stevioside, rebaudioside C), trace flavonoids, and phenolic compounds, all contributing to its sweetness and potential bioactive effects.
Health Benefits
Stevia delivers sweetness without calories or carbohydrates, supporting weight management and blood sugar control. Its glycosides exhibit antioxidant activity and may have blood pressure–lowering effects in hypertensive individuals.
Recommended Dosage
Typical intake ranges from 200 mg to 1 g of purified steviol glycosides per day, equivalent to about 4 mg per kilogram of body weight. Follow product labeling to stay within the acceptable daily intake of 4 mg/kg/day established by regulatory authorities.
How to Use It
Use stevia powder or liquid concentrate to sweeten beverages, teas, coffee, yogurt, or baked goods. Start with a small amount, as stevia’s sweetness is intense and may require blending with other ingredients to balance flavor.
Who Should Use It?
Ideal for individuals seeking to reduce caloric and sugar intake, manage blood glucose levels (including those with type 2 diabetes), or support weight-loss efforts through healthier sweetening alternatives.
Possible Interactions or Cautions
Generally well tolerated. Some individuals may experience a mild bitter or licorice‑like aftertaste. Rarely, gastrointestinal discomfort can occur. Avoid stevia products with added sugar alcohols if sensitive to FODMAPs.
Final Thoughts
Stevia is a versatile, natural sweetener that offers intense sweetness without calories or glycemic impact. When used judiciously, it can help reduce added sugars and support metabolic health goals.
Scientific Studies
Carakostas MC, Curry LL, Boileau AC, Brusick DJ. Overview: the history, technical function, and safety of rebaudioside A, a naturally occurring steviol glycoside, and its use in food and beverages. Food Chem Toxicol. 2008;46(Suppl 7):S1–S10. https://doi.org/10.1016/j.fct.2008.05.027
Geeraert B, Vandenberghe K, Van Camp J, Van Beeumen J. The antihyperglycemic and antihypertensive effects of stevioside in humans. Stevia rebaudiana rebaudiana (Bertoni) lecture. J Ethnopharmacol. 2005;18(2–3):163–171. https://doi.org/10.1016/j.jep.2005.02.010
Chatsudthipong V, Muanprasat C. Stevioside and related compounds: therapeutic benefits beyond sweetness. Pharmacol Ther. 2009;121(1):41–54. https://doi.org/10.1016/j.pharmthera.2008.09.009