What is Stevia: Everything You Need to Know

Navigating the world of sugar substitutes can feel overwhelming. But what if there's a plant-based option that's been used for centuries and doesn't carry the baggage of artificial sweeteners? Enter stevia—a plant-based sweetener that's transforming how we approach sugar in our diets.

What Exactly is Stevia?

Stevia is a non-caloric sweetener derived from the leaves of the Stevia rebaudiana plant, a shrub native to South America. For centuries, indigenous peoples have used stevia leaves for both culinary and medicinal purposes. Today, it's recognized as one of the most promising sugar substitutes on the market. 

Here's what makes stevia stand out: it's 200 to 400 times sweeter than table sugar, contains zero calories, zero carbohydrates, and zero artificial ingredients. That's right—you can enjoy the sweetness you crave without the added calories or sugar crash.

The Science Behind Stevia's Sweetness

The magic behind stevia lies in compounds called steviol glycosides—organic molecules naturally present in stevia leaves that are responsible for its intense sweetness. When these compounds interact with your taste receptors on your tongue, they trigger the same "sweet" sensation as sugar, but with a completely different metabolic outcome.

What's fascinating is that your body handles stevia completely differently than sugar. When you consume table sugar (sucrose), your body breaks it down into glucose and fructose, uses what it needs, and stores the rest. With stevia? None of the sweetener components get stored in your body. Instead, your gut microbiota use some of the stevia for energy, while the rest is simply excreted in your urine. ¹

Where Does Stevia Come From? Understanding Extraction

Stevia extraction is a fascinating process that transforms the stevia plant's leaves into the concentrated sweetener you add to your morning coffee.

Journey from Leaf to Sweetener

Step 1: The Plant The Stevia rebaudiana plant is cultivated in regions with suitable climates, primarily in China, though it's now grown in various parts of the world.

Step 2: Leaf Harvesting Once the plant reaches maturity, the leaves are harvested and dried.

Step 3: Extraction Process The dried leaves undergo extraction where water or other solvents are used to pull out the steviol glycosides. This crude extract contains the sweet compounds but also some bitter attributes that some people find unpleasant.

Step 4: Purification Here's where the refinement happens. The extract is purified to remove those bitter compounds, resulting in a cleaner, better-tasting sweetener. This is where different rebaudiosides—like Rebaudioside A (Reb A), Rebaudioside M (Reb M), and Rebaudioside D (Reb D)—come into play.

Understanding Reb A, Reb M, Reb D

If you've been shopping for stevia, you may have seen these abbreviations. Let's break them down:

Rebaudioside A (Reb A): The most common form of stevia found in commercial products. Reb A has a clean taste but can have a slight aftertaste for some people.

Rebaudioside M (Reb M): Reb M tastes cleaner and less bitter than Reb A, making it a favorite among those sensitive to stevia's traditional taste.

Rebaudioside D (Reb D): Another naturally occurring rebaudioside  that offers improved taste profiles and reduced bitterness.

Read Further: From Leaf to Product: Reb A, Reb M, and Reb D Explained

Stevia vs. Sugar: Understanding the Difference

Let's be honest: if stevia and sugar tasted identical and had the same effects on your body, there wouldn't be much reason to switch. But they don't. Here's how they compare:

 

Aspect	Stevia	Sugar
Calories	0 per gram	4 per gram
Sweetness Level	200-400x sweeter than sugar	1x (baseline)
Blood Sugar Impact	No impact on blood glucose levels	Raises blood glucose levels
Carbohydrates	0 grams per tsp	4 grams perf teaspoon
Source	Stevia leaves	Refined from sugar cane or beets
Body Storage	Not stored; excreted	Stored as glycogen
Artificial Ingredients	None	None (but processed)

 

When you consume sugar, your pancreas releases insulin to manage the glucose spike. Over time, frequent blood sugar spikes can contribute to insulin resistance and metabolic issues. Stevia bypasses this entire process.²

Stevia vs. Other Sweeteners: Why Choose Stevia?

You've probably seen the sweetener aisle at your local grocery store—it's crowded. Let's look at how stevia compares to other popular alternatives:

Stevia vs. Splenda (Sucralose)

Splenda is an artificial sweetener created through chemical processes. While the FDA considers it safe, it's synthetically produced and doesn't align with a clean-eating philosophy.

Stevia, on the other hand, is extracted from a plant that's been used for centuries. It's plant-based, organic (when sourced responsibly), and doesn't require laboratory chemical synthesis. 

Read Further: Sucralose vs. Stevia – Which Sweetener is Best?

Stevia vs. Aspartame

Aspartame is another artificial sweetener that some people prefer to avoid due to concerns about artificial ingredients, though the FDA maintains it's safe at current consumption levels.

Stevia offers a plant-derived alternative without the controversy.

Read Further: Stevia vs. Aspartame: Unpacking the Sweeteners

Stevia vs. Sugar Alcohols (Erythritol, Xylitol)

Sugar alcohols are lower-calorie alternatives to sugar but can cause digestive issues like bloating and diarrhea in some people. Stevia, when consumed in normal amounts, doesn't typically cause these side effects. Erythritol is less sweet than sugar, whereas stevia is sweeter than sugar. Xylitol can be lethal to pets.

Bottom line: If you're looking for a plant-based sweetener with minimal side effects and no artificial ingredients, stevia stands out from the crowd.

Read Further: Navigating Stevia vs Erythritol 

Stevia vs. Monk Fruit

Monk Fruit is sourced from a fruit native to East Asia, which is significantly harder to grow, harvest, and process than stevia. The sweet compounds (mogrosides) must be extensively extracted and purified from the fruit's pulp. 

Bottom line: This more intricate, multi-step extraction process contributes to Monk Fruit's higher cost and generally more limited market availability compared to stevia.

Read Further: Monk Fruit vs Stevia: The Battle of the Sugar Substitutes

How to Use Stevia: Forms and Applications

Stevia comes in several convenient forms, each suited for different purposes:

Available Forms

Granular: The most common form, available in bulk pouches or individual packets. Great for beverages and baking, though measuring can be tricky due to stevia's concentrated sweetness.

Liquid Stevia: Perfect for drinks, coffee, and recipes where granules might not dissolve easily. Liquid offers precise dosing and mixes seamlessly into hot or cold beverages.

Extract: single ingredient concentrated stevia powder with no fillers. 

Powder: confectioner sugar replacement with similar taste, texture, and feel as traditional powdered sugar without added calories or carbs.

Blends: Many stevia blends combine stevia with other ingredients like erythritol to make measuring easier and more similar to sugar's volume. Pyure's products, for example, often use high-quality ingredients to create blends that measure and bake like sugar.

Using Stevia in Recipes

Here's where stevia gets a bit tricky: 1 tablespoon of sugar can generally be replaced by 1/8th of a teaspoon or a pinch. However, because stevia is so concentrated and can affect texture, follow these guidelines:

For Beverages: Start with a small amount and adjust to taste. A single drop of liquid stevia typically sweetens a cup of coffee.

For Baking: This requires more experimentation. Stevia can affect the texture and browning of baked goods. Many people use stevia blends (like those with allulose) for baking because they bulk up the mixture more like sugar does. Always check your stevia brand's specific recommendations.

Pro tip: If you're new to cooking with stevia, start with recipes specifically designed for stevia or use stevia baking blends formulated to measure cup-for-cup like sugar.

Unraveling the Myths and Facts: What Science Actually Says

With so much conflicting information about sweeteners online, let's separate fact from fiction when it comes to stevia.

Myth #1: "Stevia Will Spike Your Blood Sugar"

Fact: This is false. Unlike sugar, stevia does not raise blood glucose levels. For people with diabetes or prediabetes, stevia can be a valuable tool for managing blood sugar without sacrificing sweetness in their diet.¹

Myth #2: "Stevia is Just as Bad as Artificial Sweeteners"

Fact: Stevia is fundamentally different from artificial sweeteners. It's extracted from a plant that's been safely consumed for centuries, with no synthetic chemical modification required. The FDA has recognized stevia extracts as "Generally Recognized As Safe" (GRAS), and numerous studies have demonstrated its safety profile.

Myth #3: "Stevia Will Destroy Your Gut Microbiome"

Fact: Current research doesn't support this claim. In fact, some of the stevia you consume is used by your healthy gut bacteria for energy. There's no evidence that normal stevia consumption negatively impacts gut health.⁴

Myth #4: "Stevia Has an Aftertaste"

Fact: This is subjective, and taste preferences vary. While some people detect a slight metallic or menthol aftertaste with certain stevia products (particularly those containing only Reb A), newer formulations like Pyure's organic sweeteners are specifically designed to eliminate this aftertaste. Many people find that stevia tastes nearly identical to sugar when used in the right concentration.

Myth #5: "You Can't Bake or Cook with Stevia"

Fact: You absolutely can! While it requires some adjustment compared to sugar (due to its concentrated sweetness and potential texture effects), many people successfully use stevia in their kitchens daily. Stevia baking blends make this even easier.

 

The Health Benefits: What Research Shows

Let's discuss what science tells us about stevia's potential health benefits:

Weight Management

As a non-caloric sweetener, stevia can help reduce overall calorie intake when used as a replacement for sugar-sweetened beverages and foods. A 2023 systematic review published in Nutrients found that non-nutritive sweeteners like stevia may support modest weight loss when used as part of a balanced diet.⁵

Blood Sugar Control

For individuals with diabetes or prediabetes, stevia's zero-glycemic impact is significant. Because stevia doesn't cause blood sugar spikes, it can help maintain stable glucose levels throughout the day.⁷

Cholesterol Management

A 2009 study found that stevia leaf extract may help manage cholesterol levels. Study participants who consumed 20 milliliters of stevia extract daily for one month showed lowered total cholesterol, LDL ("bad") cholesterol, and triglycerides, while HDL ("good") cholesterol increased, with no negative side effects noted.⁷ 

Important note: This study involved a concentrated extract consumed daily. The impact of occasional, smaller amounts of stevia in your daily diet may differ.

Oral Health

Unlike sugar, which feeds harmful bacteria in your mouth and contributes to tooth decay, stevia doesn't promote cavity formation. This makes it a tooth-friendly sweetener option.

A Note on Research

While these benefits are promising, it's important to acknowledge that research on stevia is still evolving. Most studies have examined stevia extract in controlled settings or involved concentrated doses. Research on how stevia functions as part of a typical daily diet is ongoing. The impact of non-nutritive sweeteners on individual health may depend on the amount consumed, frequency of consumption, and individual metabolic factors.⁷

Is Stevia Safe for Daily Use?

Short answer: Yes. Stevia is safe for daily consumption, even for extended periods.

The FDA has established an Acceptable Daily Intake (ADI) for steviol glycosides at 4 milligrams per kilogram of body weight per day. For a 150-pound person, this translates to approximately 40 packets of stevia per day.

To put this in perspective: the average person using stevia typically consumes far less than this amount. Even someone who uses stevia in their morning coffee, afternoon tea, and evening dessert would be well below the ADI threshold.

That said, like any ingredient, moderation is key. There's a difference between using stevia as a sugar substitute a few times daily versus consuming extreme amounts.

Who Should Be Cautious?

-       Pregnant women: While stevia is considered safe in pregnancy, it's always best to consult with your healthcare provider about sweetener choices during pregnancy.

-       People with phenylketonuria (PKU): Some stevia products contain aspartame (an ingredient with phenylalanine). Check labels if you have PKU.

-       Those with specific medical conditions: If you have concerns, discuss stevia use with your healthcare provider.

The Eco-Friendly Appeal: Why Sustainability Matters

Beyond personal health benefits, stevia also offers environmental advantages that appeal to eco-conscious consumers:

Lower Environmental Impact

Stevia cultivation requires significantly less water and pesticide input compared to sugar cane or sugar beet farming. The stevia plant is hardy and can be grown in diverse climates, reducing transportation emissions when sourced locally.

Sustainable Sourcing

Reputable stevia brands, including Pyure, prioritize organic farming practices and sustainable sourcing. When you choose organic stevia, you're supporting agricultural methods that protect soil health and biodiversity.

Reduced Agricultural Pressure

Because stevia is so much sweeter than sugar, less plant material is needed to create the same level of sweetness. This efficiency reduces the overall agricultural footprint required to sweeten our food supply.

Why Stevia is a Go-To Plant-Based Sweetener

After examining the evidence, here's why stevia emerges as a leading plant-based sweetener:

1. Plant-based Origin: Derived from a plant used safely for centuries
2. Clean Sweetness: No calories, carbohydrates, or artificial ingredients (when sourced from a quality brand)
3. Blood Sugar Neutral: Doesn't spike glucose or require insulin response
4. Extensively Studied: More research support than many alternatives
5. Versatile: Available in multiple forms for different applications
6. Sustainable: Lower environmental impact than sugar or other sweeteners
7. Taste Innovation: Modern formulations like Pyure's blends offer clean taste without aftertaste
8. Safety Profile: Decades of use in Japan and extensive FDA review support safety

 

The Bottom Line

Stevia represents a shift in how we think about sweetness. It's a plant-based alternative that delivers the sweet taste you crave without the metabolic consequences of sugar. Whether you're managing blood sugar, working toward weight goals, or simply seeking to reduce refined sugar in your diet, stevia offers a scientifically-supported, sustainable option.

Modern stevia products—particularly organic options like Pyure—have solved the taste challenges that plagued earlier generations of stevia products. This means you no longer have to choose between health and taste.

As with any dietary change, moderation and consistency matter most. When stevia is used as part of a balanced diet, it can be a valuable tool for supporting your health goals while maintaining the simple pleasure of enjoying something sweet.

The sweet revolution isn't coming—it's already here. And it tastes delicious.

To learn more about Pyure’s bulk commercial stevia products, click here.

 

References

[1]: Food Insight. "Stevia Sweeteners: What You Need to Know." International Food Information Council Foundation. https://foodinsight.org/stevia-sweeteners/

[2]: Ajami M, Seyfi M, Abdollah Pouri Hosseini F, Naseri P, Velayati A, Mahmoudnia F, Zahedirad M, Hajifaraji M. Effects of stevia on glycemic and lipid profile of type 2 diabetic patients: A randomized controlled trial. Avicenna J Phytomed. 2020 Mar-Apr;10(2):118-127. PMID: 32257884; PMCID: PMC7103435.

[4]: Elingaard, T., Dahl, W. J. (2020). "Effect of non-nutritive sweeteners on the human microbiome." Journal of Toxicology and Environmental Health.

[5]: Nutrients Journal. "Non-nutritive Sweeteners and Body Weight Change: A Systematic Review and Meta-analysis of Randomized Controlled Trials." 2023. https://www.mdpi.com/2072-6643

[6]: Ajami M, Seyfi M, Abdollah Pouri Hosseini F, Naseri P, Velayati A, Mahmoudnia F, Zahedirad M, Hajifaraji M. Effects of stevia on glycemic and lipid profile of type 2 diabetic patients: A randomized controlled trial. Avicenna J Phytomed. 2020 Mar-Apr https://pmc.ncbi.nlm.nih.gov/articles/PMC7103435/

[7]: Sharma, N., Mogra, R., & Upadhyay, B. (2009). Effect of stevia extract intervention on lipid profile. Ethno-Medicine, 3(2), 137–140. https://doi.org/10.31901/24566772.2009/03.02.08