Stevia is an alternative sweetener you may have already heard of. Dubbed as the perfect substitute for sugar, diabetic-friendly, and containing zero calories – there has to be a catch, right? If you are following a vegan lifestyle you may also be wondering if this sweetener is vegan.
Stevia is vegan as it is fully plant-derived. For stricter vegans, it should be known that the extraction of this plant has been tied to the exploitation of the environment and animals. Additionally, you should always check the ingredients label for potential additives. The best vegan alternatives include Lakanto Monk Fruit Sweetener, Wholesome Allulose, and Thrive Market Coconut Sugar.
Stevia is commonly questioned for its health benefits. The truth of this debate can be found by analyzing the various types of Stevia, the nutritional information, and how it is commercially produced. This article will also offer healthy alternatives. Let’s dig in!
Contents
Background Information
Stevia, also known as candy leaf, sweetleaf, or sugar leaf is an alternative sweetener derived from the Stevia Rebaudiana plant. The native plant to Brazil and Paraguay plant has been used for 1,500 years as a natural sweetener and medicine by the Guarani people of South America.
This alternative sweetener has gained greater popularity due to its zero calorific value and high range of sweet content. Stevia’s sweetness can be 200-400 times sweeter than normal cane sugar. However, it still has a zero calorific value. The FDA has recommended Stevia for diabetic patients a non-calorie sweetener. On the other hand, many question just how healthy Stevia is. The plant is drastically transformed during commercial production and many manufacturers add additives, perhaps making it not the healthiest option.
What Are the Different Types of Stevia?
Green Leaf Stevia
This is the Stevia plant in its most natural form. The green leaf of Stevia is the less processed type of Stevia and is only 15 times sweeter than sugar. The Green leaf has a more bitter aftertaste because it contains stevioside and rebaudioside (which are removed then refined in the other Stevia types).
Stevia Extract
Stevia extracts are most commonly found in the US and have to obtain the highest form of purification to be allowed in food products. This gives the sweet taste without the bitterness that comes from the green leaf.
Altered Stevia Blends
Altered Stevia Blends are the most processed and may include chemicals and additives toxic to humans. They also may contain very little Stevia and are commonly processed with methyl alcohol or other chemicals. These are the blends one should be aware of as many Stevia brands may market themselves as “natural”, however, they are not. Always check the label and ingredients.
Is Stevia Natural?
Stevia green leaves are 100% natural. However, the white powders and extracts may not always be raw or natural. Try not to fall for the green labels and “natural” marketing tactics as looks can always be deceiving. Refined stevioside is sold under names like Sun Crystals, SweetLead, Truvia, PureVia, and NuStevia which we will further analyze in the nutrition section.
How is Stevia processed?
During the manufacturing process producers use chemicals to refine and break down the green leaves. The Stevia green leaves are very resilient to many processing methods like boiling or centrifuging, therefor chemicals like methanol, kerosene, alcohol, acids, titanium dioxide, and other chemicals are used in commercial production.
Stevia Nutritional Information
Let’s break down a few popular Stevia brands to analyze their nutritional components and identify any harmful additives previously discussed.
Stevia In The Raw
Stevia in the Raw contains Dextrose which is a carbohydrate from corn. Since this is the first ingredient listed, it means there is more dextrose than Stevia leaf extract itself. The majority of the corn produced in the United States is genetically modified and grown with chemicals and pesticides, which should be noted when consuming Stevia as a “healthy” sugar alternative.
Its ingredients are:
- Dextrose
- Stevia Leaf Extract
Nutrition Facts (serving size 1 packet, 1g):
- 0 cal per serving
- 0 mg sodium
- < 1g carbohydrate
- <1 g sugar
- 0 g protein
NuNaturals NuStevia White Stevia Powder
NuNaturals is another Stevia powder consisting of maltodextrin and stevia extract. Maltodextrin is an additive that helps improve texture, flavor, and shelf life. It is a derivative of corn. NuNaturals uses maltodextrin from non-GMO corn.
Its ingredients are:
- Maltodextrin
- Stevia Extract
- Natural Flavors
Nutrition Facts (serving size .5g):
- 0 cal per serving
- 0 mg sodium
- <1 carbohydrate
- 0 g sugar
Truvia
Truvia adds sugar alcohol to balance the sweetness of the stevia leaf extract which is 200 times sweeter than normal sugar. Erythritol is an artificial sweetener and produced by fermenting the glucose in cornstarch. Again, we should be mindful that this ingredient is derived from corn which may or not be genetically-modified.
Its ingredients are:
- Erythritol
- Stevia Leaf Extract
- Natural flavors
Nutrition Facts:
- 1 cal per serving
- 0 mg sodium
- 3 g carbohydrate
- 0 g sugar
Sun Crystals All-Natural Stevia
Sun Crystals All-Natural combines Stevia with pure cane sugar. This sugar has ten calories and the same sweetness as two teaspoons of sugar.
Its ingredients are:
- Pure Cane Sugar
- Stevia
Nutrition Facts (serving size 1 tsp):
- 10 cal per serving
- 0 mg Sodium
- 2 g Carbohydrate
- 2 g Sugar
SweetLeaf Stevia Sweetener
SweetLeaf Stevia Sweetener is certified paleo and keto-friendly with no harmful additives. This sweetener does contain silica which is a preservative and inulin which is a soluble vegetable fiber and naturally occurring prebiotic.
Its ingredients are:
- Stevia Leaf Extract
- Silica
- Inulin
Nutrition Facts (serving size .5 tsp):
- 0 cal per serving
- 0 mg sodium
- 0 g carbohydrate
- 0 g sugar
Purevia Stevia
Purevia Stevia is a zero-calorie and non-GMO sweetener.
Its ingredients are:
- Dextrose
- Reb A (Stevia Extract)
- Natural Flavors
Nutrition Facts:
- 0 cal per serving
- 0 mg sodium
- <1 g carbohydrate
- <1 g sugar
Healthy Vegan Alternatives to Stevia
The healthiest way to consume Stevia is in its natural plant-based form straight from the leaf. Many Stevia brands are processed and contain additives like dextrose or maltodextrin. While finding sugar alternatives, it is best to go with the least processed sugar that comes directly from the source, like brown coconut sugar or date syrup. Brown coconut sugar is a great alternative as there are many brands that are unrefined, unprocessed, and vegan. Let’s take a look at some healthy vegan alternatives to Stevia.
Big Tree Farms Organic Brown Coconut Sugar
Big Tree Farms Organic Coconut Sweeteners are unrefined, unprocessed, vegan, and low-glycemic.
Its ingredients are:
- Organic Fair Trade Granulated Coconut Blossom Nectar
Nutrition Facts:
- 15 cal per serving
- 0 mg sodium
- 4 g sugar
- 4 g carbohydrate
Thrive Market Organic Coconut Sugar
Thrive Market Coconut Sugar is unrefined and ethically sourced making this a great alternative to Stevia. This sweetener has a 1:1 replacement for sugar.
Its ingredients are:
- Organic Coconut Sugar
Nutrition Facts:
- 15 cal per serving
- 10 mg Sodium
- 6 g Sugar
- 8 g Carbohydrate
Whole Earth Sweetener Co. Stevia Leaf and Monk Fruit
Whole Earth Co Sweeteners contains both stevia and monk fruit extract which is about 100-200 times sweeter than sugar. This sweetener contains no carbs or calories.
Its ingredients are:
- Erythritol
- Stevia Leaf Extract
- Monk Fruit Extract
Nutrition Facts (serving size .5g):
- 0 cal per serving
- 0 mg Sodium
- 2g Carbohydrate
- 2 g Erythritol
- 0 g Sugar
Lakanto Classic Monk Fruit Sweetener
Lakanto Classic Monk Fruit sweetener is made with monk fruit extract and erythritol. Monk fruit is a small green gourd grown in Southeast Asia. Monk fruit extract is derived from the extract of the fruit and has zero calories.
Its ingredients are:
- Monk fruit Extract
- Erythritol
Nutrition Facts (serving size 1 tsp) :
- 0 cal per serving
- 0 mg sodium
- 4 g carbohydrate
- 0 g sugar
Wholesome Allulose
Wholesome Granulated Allulose is derived from allulose which is a simple sugar naturally found in fruits like figs, raisins, jackfruit, and kiwi. Wholesome allulose is derived from a natural enzymatic process using non-GMO corn. Wholesome is certified vegan, non-GMO, keto, kosher, and gluten-free.
Its ingredients are:
- Allulose
Nutrition Facts (serving size 5g) :
- 0 cal per serving
- 0 mg Sodium
- 0 g Carbohydrate
- 0 g Sugar
Date Lady Organic Pure Date Syrup
Medjool dates are a great sweetener alternative as they are 100% natural and plant-derived. Dates contain loads of magnesium, potassium amino acids, and antioxidants. Date Lady Date Syrup only uses one ingredient, dates.
Its ingredients are:
- Organic Dates
Nutrition Facts (serving size 2tbsp) :
- 54 cal per serving
- 10 mg Sodium
- 13 g Carbohydrate
- 13 g Sugar
- 8.4 mg Calcium
- 138 mg Potassium
- .04 mg Manganese
- 9.6mg Magnesium
Final Thoughts
When identifying healthy sugar alternatives like Stevia, coconut sugar, or allulose one should pay close attention to the number of ingredients and how those ingredients are processed. Look for brands that are unrefined, organic, and non-GMO with simple ingredients that you can pronounce.
It is best to stick with natural sweeteners like coconut sugar, honey, or date syrup. The more processed sugar our body intakes, the more we crave it so adhering to a diet that minimizes refined sugar is the best way to go.
Related Questions
Does Stevia have calories?
No. Stevia contains zero calories unless it is combined with cane sugar or other additives like some brands such as Sun Crystals Stevia.
Does Stevia spike insulin?
No. According to the FDA, Stevia does not increase blood sugar levels however there have been other sources that claim various Stevia brands that had additives can spike insulin. So always check the ingredients before consuming!
Is Stevia keto?
Yes! Stevia contains little to no carbs or calories, which makes it a keto-friendly sugar alternative.
Is Stevia gluten-free?
Yes, Stevia is gluten-free.