How to use stevia (2024)

FAQs

What is the best way to consume stevia? ›

You can use stevia the way you would table sugar. To include it in some of your favorite foods and drinks, you can: Sprinkle it on. You can add some stevia to your cereal or use it in hot or cold drinks.

Using stevia as a sugar substitute can reduce calories in foods and drinks, but it may also have some adverse effects. Possible side effects include nausea, bloating, low blood pressure, and hormone disruption.

The World Health Organization defines the acceptable daily intake (ADI) as 4 mg of stevia per kilogram of body weight. According to an FDA estimate, that means a 150-pound person could safely eat up to 10 packets of stevia a day—way more than you actually need, considering its intense sweetness.

Results showed that stevia might lead to microbial imbalance, disrupting the communication between Gram-negative bacteria in the gut via either the LasR or RhlR receptor proteins of P. aeruginosa. However, even if stevia inhibits these pathways, it cannot kill off the bacteria [36]. Table 1.

Stevia contains high quantities of diterpene glycosides, which cannot be broken down or absorbed by the digestive tract. Therefore, intake of stevia sweetener does not affect the blood glucose level.

Especially in the amounts that are normally used, there is virtually no difference, nutritionally, between pure liquid stevia and pure powdered stevia. The former simply contains more water. In both cases, officially, the stevia is 0 calories, 0 vitamins, 0 minerals, and it has a glycemic index of 0.

Based on our first-hand experience, stevia doesn't raise blood sugar levels, making it an ideal sweetener for people with diabetes. This is because stevia stimulates the insulin response without the need for actual sugar intake, helping diabetics with managing blood glucose levels more effectively.

Additionally, while some sugar substitutes are considered safe, they might also be associated with health concerns if consumed in excess. Therefore, enjoying ingredients like honey, stevia, monk fruit or maple syrup in moderation might be a better option for long-term health.

Which brand of stevia tastes the best? ›

Reb D and reb M are considered the "better-tasting" and "more sugar-like" stevia. Some brands that contain them include Splenda Naturals, Whole Earth, Wholesome, Stevita Naturals. The best-tasting sweeteners have blends of a variety of steviol glycosides. Want to get the scoop on stevia right now?

However, if you want a safer option, then monk fruit sweeteners may be a better choice. They have many health benefits, and studies have found no side effects. On the contrary, stevia sweeteners have been found to cause digestive problems and allergic reactions in some people.

And some of their products do have other ingredients so be sure to check the labels. We recommend these: for powder, the Organic Stevia Leaf Extract and for liquid, the Sweet Drops. Any of their products that use the word “Sweetener” in the label contain other things beyond pure stevia extract.

Is it healthier than sugar? Stevia has fewer calories than sugar and may play a role in weight management by helping you eat fewer calories. Because it's free of calories and carbs, it's a great sugar alternative for people on low-calorie or low-carb diets.

Trying also incorporating supportive flavors such as salt, vanilla, almond, coconut or citrus. These help balance out the sweetness spike in Stevia's nature.

In the sense that pure stevia doesn't add calories, affect blood sugar or insulin levels, or contribute to tooth decay, it is a better choice than sugar. However, highly refined extracts perpetuate the desire for sweet-tasting foods and drinks, and therefore overconsumption is not recommended.