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Readers have been asking about zero calorie sweeteners, and things like is stevia really good for you?
We’ve recently talked about sugar with these chemistry hacks post, in fact, we have a large breakdown about added sugar vs natural sugar.
In addition to sugar, there are dozens of zero calorie sweeteners on the market today. Many are artificially made, while others claim to be healthy and natural.
This is such a lengthy topic, so we will focus on stevia. Is Stevia really good for you?
Since this is a chemistry hacks post, we are giving a quick and easy breakdown to help you better understand stevia, what to buy, and what to look for.
Is Stevia Really Good for You?
Is stevia a natural product?
First, let’s check out what stevia is.
Stevia is a plant originating in South America. The leaves of a stevia plant are naturally sweet, and they have been used for centuries as a natural source of sweetener.
The chemistry of the stevia leaf is pretty intricate. It contains numerous natural chemicals responsible for the sweet taste.
These sweet chemicals are called steviol glycosides. Each one has a different composition and taste, which is why so many stevia sources you use can taste completely different.
How is this chemical obtained?
Obviously, you don’t use stevia leaves to sweeten things, it is the chemical inside the leaf.
To get this chemical, the steviol glycosides are extracted. This is a great method in chemistry used for many things like making vanilla or chocolate extract. Extraction is the best way to isolate a certain chemical and remove it.
Stevia leaf extraction also ensures a highly purified substance is obtained.
Fun fact: In 1931 two chemists were the first to isolate two main steviol glycosides. Another amazing thing chemists brought to the world! (You can find more awesome things invented by chemists here). And if you really want to dig into the chemical history of stevia, you can check out this in-depth textbook!
Steviol glycosides are more simply known as stevia.
How to recognize stevia on a label?
If you read our post on reading sugar in labels, then you know there are many different terms used for chemicals.
Stevia can show up as:
- Stevia
- Steviol Glycosides
- Rebaudioside A
- Reb A
- Stevia Leaf Extract
- Reb M
- Stevioside
These are the only chemical names I have seen on labels in the US. They basically mean the same thing, so if you see any of these on a label, it just means your food contains stevia.
Which stevia is good for you?
Stevioside and Rebaudioside are the two main forms of steviol glucosides.
Stevioside is about 200x sweeter than sucrose (sugar) and typically has a bitter after taste, like a licorice taste. Rebaudioside is 300x sweeter than sucrose and has little to no aftertaste.
Minimally processed Stevia will contain both forms. I’ve seen contradicting information online about which is the better of the two, but stevia extract will naturally contain both.
Instead of focusing on which is the better version, it is more important to focus on how processed your stevia is. The less processed stevia is, the better quality and more natural it will be.
Chemist Tips for Reading Labels on Stevia
Now that we’ve talked about the chemistry of stevia, let’s check out how to recognize the best type.
First, always look at the nutritional labels on stevia.
Here is an example of Truvia:
As you can see, it contains many things in addition to stevia. Erythritol is a main ingredient in Truvia which is a sugar alcohol that can be chemically produced. So, it really defeats the purpose of using stevia since it only contains a small percentage!
After browsing through my local grocery store, almost all of the stevia products I checked out were mixed with something else!
Here is the label on SweetLeaf brand:
As you can see, this contains only stevia extract. The fiber is naturally occurring and doesn’t add much to the nutritional label. This is a brand I highly recommend.
Other things to look for in stevia:
In addition to reading the label, always look for stevia that reads: non-gmo, organic, and zero artificial ingredients.
Can Stevia help you lose weight?
Many readers have also asked does Stevia help you lose weight? This article by Pyure Stevia is a great read about stevia and weightloss.
So, is stevia good for you?
If you are trying to reduce your sugar content, you’re a diabetic, or have other health issues requiring sugar limitation, then stevia is a smart choice. BUT make sure you are really using stevia!
Also remember, everyone responds differently to sweeteners. I have encountered those who have digestive issues even with stevia. Just pay attention to your body and see how it feels.
And ALWAYS talk with your doctor before starting a new diet or trying something new especially if you have any health problems.
I hope you enjoyed this Chemistry Hacks post! We have more on the way, so stay tuned!
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I’m not a fan of Stevia. Maybe I wasn’t getting the real stuff but I can tell a difference and it tastes funny to me. <3, Pamela Sequins & Sea Breezes
It can have a really funny after taste! I don’t care much for it either unless I am baking for someone who can’t have sugar. So much of it isn’t even stevia!
I’m not a huge fan of the type you can put ON things, but if it’s already mixed in? Might be worth a shot. Thanks for sharing.
It’s amazing how many things it is already in too! It’s good to know what to look out for 🙂
So good to know! I try to avoid anything that’s not actually real sugar, so no artificial sweeteners or even stevia because I don’t like the taste. It reminds me of sucralose, so I usually just avoid that too. I had no idea there was a difference between stevia and the extract 😛
Green Fashionista
The taste really is strong! Especially since most stevias are chemically made just like sucralose. It definitely makes a difference using the real stuff 🙂
Great info, Alexis! I have never actually used stevia in my cooking/baking, preferring real sugar. Some manufacturers will do so much to “manipulate” an ingredient – faster/cheaper.
Yes they do! Anything to cut corners, they always take the easy route!
I find a lot of these sweeteners give me headaches which is really annoying as I am diabetic and try to not use much sugar
They can have that effect on you! So many zero calorie sweeteners can make you feel sick 🙁
I was very interested in reading this post. Actually I grow my own stevia and have for years. I simmer the leaves and use the extract to sweeten just about every thing. I haven’t used sugar just I was in my 20’s and I am in my 70’s. Before I started growing stevia I always used natural honey.
Hi Carole, that is so neat you have your own stevia! That is definitely a great way to use the sweetener right from the source 🙂 And honey is a great option too, one of my favorites!
I used Truvia for a while, recommended by a “Dietician”…clearly not the best choice if you break down the ingredients . Good to know Stevia itself is good and what to look out for on the nutrition labels.
So many people have recommended truvia in the past! They don’t have much knowledge about the chemical itself, but it can be a good option for zero calorie sweetener if you buy the right kind 🙂
This is such great info. I use Stevia…now I need to check the labels to make sure I’m using the “right” kind. Thanks for sharing at #STSSharefest
Thanks Jenny! So glad you enjoyed it 🙂
That’s really interesting. There is so much out there now to think about, so much is considered healthy by some, but may not really be. Thanks for linking up to #HomeMattersParty
It is amazing how many things aren’t good for you!! Thanks Emily!
Started using stevia awhile ago, not too bad but I noticed on the bad I have it also has MALTODEXTRIN, STEVIA LEAF EXTRACT, what is this?
Its WHOLE NAME ON THE BAG IS stevia in the raw…..AND IN SMALL LETTERS stevia blended with other sweeteners…..is also above this…..
Maltodextrin is an ant-caking agent added to almost all types of powders so they don’t clump. It doesn’t do anything to the nutritional value of the stevia.
Thanks so I’m going to keep on using it…I like it….:-)
It took me a while to find the perfect Stevia. I found it in organic NOW Stevia. All it has is organic stevia leaf extract. No aftertaste. I only use 1/8 tsp in my tea. My son-in-law makes cookies for my grand loves that are pretty darn good. Cutting out sugar is so important, yet it is nice to have something sweet.
It is something nice to have! Sometimes you just need a sweet treat 🙂
I am really glad I came across your webpage. This article on Stevia cleared up the confusion with the labeling for me. Thank you. Now I can pick the right one.
I am happy to hear that!!