Stevia, a natural sweetener derived from the stevia rebaudiana plant, has gained a lot of attention in recent years as a healthier alternative to sugar. On supermarket shelves today you will likely find many products that have replaced sugar with stevia in an effort to keep up with the increasing demand for healthy, lower sugar, lower calorie food products. While stevia may seem like the perfect sugar substitute, it may not be the best option for those following the Whole30 diet.
Stevia is not Whole30 compliant. Despite it being a natural sweetener, the Whole30 dietary approach restricts all forms of added sugar, whether natural or manufactured. Because of this, those following the Whole30 dietary approach must rely on whole foods that provide a natural sweetness. The best Whole30 alternatives include Good & Gather Pitted Dates and Mott’s Unsweetened Applesauce.
In this article we will discuss a brief overview of stevia, review its potential health benefits and popular brands along with their nutritional profiles, and will also examine some Whole30 approved alternatives to stevia. Let’s dig in!
Contents
What is Stevia?
Stevia is a plant-based sweetener that is native to Paraguay and Brazil, but is also grown in other parts of the world such as China, Kenya, and Japan. The non-nutritive, or zero-calorie, sweetener has been used as a sugar substitute in the United States since the mid-1990s. It has undergone some scrutiny in regards to its safety, but as of 1995 gained approval from the Federal Drug Administration as a safe food additive. Stevia comes in both liquid and powder forms and can be used in a variety of different ways.
How is Stevia made?
All stevia products begin with a harvesting of leaves from the stevia rebaudiana plant. Once the leaves are harvested, they are dried, water is extracted, then purification takes place. At this point, stevia is called “crude stevia” and exhibits a bitter taste and somewhat of a foul smell until it is bleached.
Flavor Profile
Stevia products are intensely sweet. This sweet flavor comes from the steviol glycosides, which are naturally occurring compounds in the stevia plant. Stevia provides anywhere from 200-400 times the sweetness of sugar.
Common Names for Stevia
Stevia is used in a variety of different food and beverage products. It may be listed on ingredient lists as stevia, stevia leaf extract, stevia extract, steviol glycoside, stevioside, or stevia blend. Stevia blends are simply a blend of the different steviol glycosides from the stevia plant.
Stevia vs Sugar
There has long been a debate about alternative sweeteners, both natural and artificial, and if they truly are a healthier choice when compared to sugar. Let’s break down some of the similarities and differences between stevia and sugar to determine whether or not stevia truly is a healthy sugar alternative.
1. Fillers and Added Ingredients
Stevia often requires fillers, like maltodextrin, to be added to increase its total volume. Furthermore, stevia products typically have additional added ingredients such as sugar alcohols, other sweeteners, and natural flavors. A stevia product that lists “100% Stevia Extract” on its label, that is a pure stevia product with no added ingredients or fillers. When compared to stevia, sugar does not generally require fillers or other ingredients to be added.
2. Nutrient Profiles
Stevia and sugar also differ in their nutrient profile and calorie content. While sugar provides about 45 calories per tablespoon, stevia provides zero. Stevia, unlike sugar, is also carbohydrate-free. This makes it a great option for diabetics and those watching their carbohydrate intake.
3. Blood Sugar Impact
Another key difference between stevia and sugar is that sugar, when consumed, will cause one’s blood sugar to rise due to its carbohydrate content. Stevia has no effect on blood sugar because it has zero carbohydrate content.
The highest number on the glycemic index is 100, meaning that the closer a food is to 100, the faster it will spike one’s blood sugar. Sugar has a Glycemic Index (GI) reading of 65 while stevia has a GI reading of 0.
4. Possible Health Benefits of Stevia
Because stevia is 200-400 times sweeter than sugar, it requires much less to achieve the same sweetness level. This, along with it being zero-calorie and having no impact on blood sugar, could serve as a great sugar alternative for those aiming for weight loss and/or blood sugar regulation.
Overall Consensus
Stevia has fewer calories than sugar and shows promise as a sugar replacement for those following low-calorie diets and/or working towards weight loss. Additionally, stevia does not impact blood sugar due to having zero carbohydrates, making it an excellent option for those following low-carbohydrate diets. Excess consumption of sugar has been linked to chronic illness, inflammation, and obesity. Although a highly processed sweetener with some products containing fillers and other added ingredients, stevia seems to be a great alternative to sugar. Stevia provides a way for individuals to reduce sugar intake and limit total calories that would typically be coming from sugar consumption.
Is Stevia Whole30 Compliant?
Whole30 is a dietary approach that encourages the consumption of whole, real foods for a period of 30 days. One of the main components of this diet is to avoid added sugar, real or artificial. The Whole30 website clearly states that “this includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit extract, stevia, Splenda, Equal, NutraSweet, and xylitol.” If there is added sugar in the ingredient list, it’s out.” In conclusion, stevia is one of many sweetener options that is not allowed while following the Whole30 dietary approach.
Popular Stevia Brands and Nutritional Profile
SweetLeaf Organic Stevia
Of the three products listed, all contain zero calories and have some form of filler added. The key difference among the three different varieties is that SweetLeaf Organic Stevia is an organic product made from whole leaf stevia rather than stevia extract. This simply means that this product is less processed than those products using stevia leaf extract.
Ingredients:
- Organic Inulin Soluble Fiber
- Organic Stevia Leaf
- Silica
Nutritional Information (per 1 packet):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Truvia
Truvia is one of the more popular stevia brands available, however, it does include sugar alcohols in its ingredients list. While this means it is not pure stevia, this ingredient addition doesn’t add calories or pose much of an issue except for those who are sensitive to sugar alcohols.
Ingredients:
- Erythritol
- Stevia Leaf Extract
- Natural Flavors
Nutritional Information (per 1 packet):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Erythritol: 2g
- Fiber: 0g
- Protein: 0g
Stevia in the Raw
This product utilizes two simple ingredients – dextrose and stevia leaf extract. Dextrose is a simple sugar derived from corn. It is chemically similar to glucose and thus acts in similar ways in regards to its impact on blood sugar. Dextrose is used in this product to dilute the stevia leaf extract to make the flavor more appealing to consumers. The amount of dextrose used is minimal, but due to its similarities with glucose, those with diabetes should use this brand with caution.
Ingredients:
- Dextrose
- Stevia Leaf Extract
Nutritional Information (per 1 packet):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
NuNaturals
Ingredients:
- Maltodextrin
- Stevia Extract
Nutritional Information (per 1 packet):
- Calories: 0
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Alternative Options
Whole30 can be a difficult dietary approach to follow with its many rules and restrictions. Perhaps the most difficult component for many individuals is the halt on all things sugary and sweet. Don’t worry, though! If you’re looking for a hint of sweetness to satisfy that sweet tooth while following Whole30, look no further than some of our favorite options detailed below.
Dates
Dates are allowed on the Whole30 diet in their whole, natural form. Things like date syrup are not allowed because it is essentially just the sugar from dates, without the added nutritional benefits of whole dates. Dates are a concentrated nutrient source offering significant amounts of fiber and a variety of vitamins and minerals such as iron, potassium, B vitamins, copper, and magnesium Pitted dates can be enjoyed as a sweet treat by themselves or can be added to recipes to add a hint of sweetness.
Good & Gather Pitted Dates
Ingredients:
- Dates
Nutritional Information (per ¼ cup):
- Calories: 110
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 30g
- Total Sugars: 25g
- Fiber: 3g
- Protein: 0g
Mott’s Unsweetened Applesauce
Unsweetened applesauce is a great alternative to sugar. It is a versatile food and can be consumed as a snack or added to recipes as a sugar substitute. Since it contains no added sugars and all sugars found in the product are naturally occurring, applesauce would be allowed on the Whole30 diet.
Ingredients:
- Apples
- Water
- Ascorbic Acid (Vitamin C)
Nutritional Information (per ½ cup):
- Calories: 50
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 14g
- Total Sugars: 12g
- Fiber: 1g
- Protein: 0g
Bananas
Bananas are another great, no added sugar option, that can be consumed while following the Whole30 diet. Similar to the other alternatives already discussed, they can be consumed in their natural form, or mashed and used to sweeten different recipes.
Ingredients:
- Banana
Nutritional Information (per 1 medium banana):
- Calories: 105
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 14g
- Total Sugars: 12g
- Fiber: 1g
- Protein: 0g
Main Takeaways
The Whole30 dietary approach promotes no added sugar, whether natural or artificial, during the 30-day period while one is on the diet. This means that stevia is not a Whole30 compliant option. There are a variety of different no-sugar added options that are Whole30-friendly including bananas, dates, and unsweetened applesauce. Although not allowed on Whole30, stevia seems to be a healthy alternative to cane sugar. It can be used in place of sugar to promote weight loss and blood sugar control due to it having zero calories and zero carbohydrates.
Related Questions
Does stevia consumption cause cancer?
According to the Federal Drug Administration and the American Cancer Society, stevia appears to be a safe sugar alternative when consumed in moderation.
Is stevia safe to consume while pregnant?
Brigham and Women’s Hospital states that stevia, namely PureVia, Truvia, and SweetLeaf, are all safe to consume while pregnant.
Is stevia okay for people with diabetes?
Research has concluded that stevia is safe for consumption for those with diabetes. It is best practice to review ingredient lists prior to consumption, however, as some stevia products contain added ingredients such as maltodextrin and dextrose that can impact blood sugar levels.