The Science of Stevia: Why it's better for your health, your tastebuds, and the environment

What is stevia and what are its origins?

Stevia is a natural, zero-calorie sweetener that has been used for hundreds of years to sweeten foods and beverages. It comes from the stevia plant, stevia rebaudiana native to South America, it was first used to sweeten teas and medicines by indigenous peoples. Later, it was adopted by the Japanese in the 1970s, and now its use is growing worldwide. Its sweetness comes from steviol glycosides which are the chemical compounds found within it. 

How is it made?

First, it is dried, then steeped in water to extract the glycosides, then filtered and treated, then dried to form stevia extract used commercially in food and beverages. The process of purification is similar to that of cane sugar or vanilla extract. 


But wait, I thought zero-calorie sweeteners are bad for me?

There is a common misconception that zero-calorie sweeteners lead to cancer in humans because of the 1980s a study found that saccharin (aka sweet n low) resulted in cancer in rats. However, this was never found in humans and there is no strong evidence that artificial sweeteners lead to any type of cancer based on extensive research. They are all safe to consume, according to the American Cancer Society, whose mission is preventing cancer in all its forms, which makes it a very trustworthy source on the matter.

There is some evidence that one of stevia’s compounds even have anti-cancer properties, but the data is limited. There is no positive link between stevia and cancer.


Is it healthy and yummy?

Yes! Here's why: many studies have been done on other zero-calorie sweeteners and have found that they result in modest reductions in weight, fat mass, and BMI. Stevia should yield similar results as it is also zero-calories. So if you’re looking to decrease your caloric intake, stevia is a great substitute for sugar! I especially love it in baked goods. I personally don’t mind the taste of it and a little goes a long way. See my pink velvet cake recipe for inspiration. I use sugar in the frosting and stevia in the cake batter. I have found from my experience baking with it that it tastes best to use both sugar and stevia in recipes for optimal flavor.
What about the yummy part? A study has shown that mixing equal parts stevia with sugar in a strawberry yogurt recipe made for the best flavor combination, after being evaluated by sensory flavor analysts, when compared to sugar alone or stevia alone in the same recipe. It has also been said to have a slight licorice flavor that I think adds depth and dimensions to food. The sweetness also lasts longer in your mouth which is a plus. Consumer sensory studies have shown it pairs especially well with vanilla and lemon flavors. So yes, it’s healthy and yummy!

Is it good for the environment?

A resounding yes! It requires less land, water, and energy to produce the same amount of sweetness. It is 250-300 times sweeter than sugar, so it reduces the carbon footprint 64% from cane sugar, and reduces the water footprint 95% lower from cane sugar.

In summary, stevia is a natural sweetener that is good for the environment and better for your health, and can even add a unique flavor to your food, so why not give it a try! 


Sources:
1.     “Stevia, Nature’s Zero-Calorie Sustainable Sweetener” (2015) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890837/
2.     “Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies” (2014) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135487/
4.     “Sensory Evaluation of the Strawberry Flavored Yoghurt with Stevia and Sucrose Addition”https://www.researchgate.net/publication/268517062_Sensory_Evaluation_of_the_Strawberry_Flavored_Yoghurt_with_Stevia_and_Sucrose_Addition


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