When it comes to sweeteners, the choices these days are almost overwhelming. The most common form of sugar, sucrose, is a combination of glucose and fructose derived from sugar cane or sugar beet, but there are also low-calorie options like stevia!
Stevia is a sugar alternative extracted from the leaves of the Stevia rebaudiana plant. Stevia contains steviol glycosides, which are heat-stable, pH-stable, and not fermentable and offer a sweetness level that ranges from 50 to 300 times that of sugar.
When comparing stevia vs sugar, the benefits of stevia are numerous. Stevia is a zero-calorie sweetener that has been proven to have no effect on blood glucose levels or insulin sensitivity, making it a great choice for those with diabetes. Does this make it a better choice for everyone? Let’s delve into it in more depth.
Comparing Stevia vs Sugar
Stevia | Sugar | |
Substitution ratio | 1 tsp stevia: 1 cup sugar | 1 cup sugar: 1 tsp stevia |
Gluten-free? | Yes | Yes |
Keto-friendly? | Yes | No |
Paleo-friendly? | No, unless using the leaves | No |
Common Allergens | Stevia plant | Sugarcane |
Pantry shelf life (unopened/sealed) | 3 years | 2 plus years |
Best for baking | Best for sweetening sugar-free beverages. | Cakes and pastries, and various desserts. |
Differences Between Stevia And Sugar
Sugar from sugarcane or sugarbeet not only provides a sweet taste but also serves various functions in food technology that stevia cannot. These functions include things like bulking food and adding texture, color, and tenderness. Stevia cannot caramelize, so it’s not great for baked goods that require a golden brown color, such as cakes or cookies. However, it can be used in sugar-free baking with some modifications to the recipe.
Unlike sugar, stevia has no carbohydrates or calories. This makes it an attractive option for those looking to reduce their calorie intake or manage their blood sugar levels. It is often used as a healthful alternative to added sugars in various meals and beverages, even though it does undergo some processing to extract the powdered white tablets or liquid extract.
Taste and Culinary Uses
When it comes to sweetness, sugar is considered the gold standard. It provides a clean, pleasant, sweet taste that hits quickly without lingering. With no secondary taste or aftertaste, it offers consistency from start to finish. In contrast, stevia, a sweetener derived from the stevia plant, has a naturally sweet taste attributed to compounds called steviol glycosides. While stevia does provide sweetness, it can sometimes have off-notes such as bitterness, licorice-like aromas, and metallic or astringent mouthfeel, which may be less desirable to some. I find it overpowers the taste of some baked goods.
Stevia can be a suitable alternative to sugar in many recipes if you are okay with the flavor. It can replace some or all of the sugar content if you find it in blended forms with other ingredients, eliminating the need for additional components like applesauce, yogurt, or egg whites commonly used when replacing sugar. It exhibits excellent stability when heated at high temperatures. Still, aside from this, it doesn’t function very well as a baking ingredient on its own and is much better as a stand-alone sweetening ingredient.
Are Stevia and Sugar Substitutes for Each Other?
- 1 cup of sugar is equivalent to 1 teaspoon of stevia powder or 1 teaspoon of the liquid concentrate.
Nutritional Profile And Health Benefits
- 2 teaspoons of table sugar contains 30 calories, 8 grams of total carbohydrates, 8 grams of sugars, and has a glycemic index (GI) of 65.
- One packet, or 1 gram, of Steviol glycosides contains no calories, 1 gram of total carbohydrates, no sugars, and has a glycemic index (GI) of 0.
Sugar and stevia have differing health benefits. Sugar offers a quick energy boost to the body in the form of glucose. This energy is essential for the proper functioning of cells, tissues, and organs. However, too much sugar consumption can be detrimental to health, particularly for individuals with diabetes, high blood pressure, or obesity. On the other hand, stevia, a natural non-calorie sugar substitute, has been shown in many studies to be safe for individuals with these conditions. Stevia can even be beneficial in managing or preventing complications associated with diabetes, high blood pressure, and obesity.
Diet Suitability
Pure stevia leaf is considered vegan since it is solely sourced from plants. Many other forms of stevia, such as stevia-based sweetener blends, are also vegan-friendly. These blends often include ingredients like erythritol (a sugar alcohol) or monk fruit (a natural non-caloric sweetener), both of which are compatible with a vegan diet. Stevia is okay on a keto diet, but not paleo or Whole30, unless you use the leaves from the plant, not the processed powder.
On the other hand, sugar raises concerns for a few specific diets. While white sugar is not directly an animal product, its refining process often involves bone char, making it unsuitable for those following a vegan lifestyle. In terms of other dietary considerations, sugar is not keto-friendly as it is a source of carbohydrates, which are limited in the ketogenic diet. Similarly, sugar is not paleo-friendly or whole30-friendly, as both diets prioritize avoiding sweeteners like sugar, maple syrup, honey, and others.
How to Store Stevia and Sugar
Stevia and sugar should be stored in a cool, dry place. Both products can be kept in air-tight containers or sealed packages to increase their shelf life. For those with unopened packets of stevia that have reached the expiration date, it is recommended to discard them as they may not provide the desired sweetness anymore.
Price and Availability
Sugar is priced as low as 25 cents per pound, whereas the cost of Stevia varies depending on the form you purchase, but generally begins around $1.50 per ounce. Stevia is available at many supermarkets and health food stores, but sugar is much more readily available and easier to find.
Environmental Impact
Burning sugarcane has a significant negative impact on the environment, most notably by contributing to air pollution. When the leafy parts of sugarcane are burned, they release harmful substances, such as carbon compounds, which can severely affect air quality. To make matters worse, these substances are also linked to the increasingly urgent issue of climate change.
In contrast, stevia-based sweeteners offer a much more environmentally friendly alternative to traditional sugar. Recent research reveals that natural sweeteners derived from stevia can produce as little as ten percent of greenhouse gas emissions compared to sugar.
Stevia vs. Sugar: The Ultimate Verdict
I like stevia as a relatively natural option for adding to my tea or coffee, but the aftertaste just doesn’t do it for me in baking. Plus, the substitution ratios are hard to work with. So, despite the negative health implications of sugar, I’d still choose it over stevia for most of my cooking and baking needs. In moderation, of course!
FAQs
When comparing pure stevia to sugar, it can be a superior alternative in various aspects. Firstly, pure stevia doesn’t add calories, impact blood sugar or insulin levels, or lead to tooth decay. However, it’s important to acknowledge that highly refined extracts can perpetuate cravings for sweet-tasting foods and beverages, potentially risking overconsumption. Hence, it is still advised to use moderation.
Yes, but it is best used to sweeten beverages unless you buy a specifically designed baking blend of stevia, usually mixed with some other kind of sweetener.
The Joint FAO/WHO Expert Committee on Food Additives approves a daily intake of 4 mg of steviol equivalents per kilogram of body weight. There have been concerns about potential side effects of stevia, like kidney damage, gastrointestinal symptoms, low blood pressure, and endocrine disruption. Still, most of these studies were done on laboratory animals, and many have since been disproved. Some recent studies even suggest stevia could prevent kidney damage and improve bacterial diversity in the colon. While stevia is generally considered safe, it can interact with certain medications and may not be suitable for people with chronic low blood pressure or those who are sensitive to its diuretic effects.
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