Stevia
Stevia
Snapshot
Stevia is a natural, zeroโcalorie sweetener derived from the leaves of the Stevia rebaudiana plant, offering intense sweetness without impacting blood glucose levels and supporting calorie reduction.
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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 glycosidesโprimarily stevioside and rebaudioside Aโthat are 200โ300 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, deโcolored, and sprayโdried 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 pressureโlowering effects in hypertensive individuals.
Recommended Dosage
Typical intake ranges from 200โฏmg to 1โฏg of purified steviol glycosides per day, equivalent to about 4โฏmg per kilogram of body weight. Follow product labeling to stay within the acceptable daily intake of 4โฏmg/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 steviaโs 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 typeโฏ2 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 licoriceโlike 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 rebaudiosideโฏA, a naturally occurring steviol glycoside, and its use in food and beverages. Food Chem Toxicol. 2008;46(Supplโฏ7):S1โS10. 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(2โ3):163โ171. 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):41โ54. https://doi.org/10.1016/j.pharmthera.2008.09.009