Sugar Vs Stevia: Should We Consider The Switch?

Hello sweetie-pies, have you been enjoying our mouthwatering, finger-licking recipes that are completely sugar-free? Of course, you would be(wo dishes aapki tarah itni sweeeeet jo hain☺) Today, you may even fall in love with stevia more as you find out the points on sugar vs stevia, effects, and health benefits in this piece.

Why To Compare Sugar Vs Stevia In The First Place?

Kyuki sugar humein marne ki koshish kar raha hai! (haha kidding)

But to be honest, the harms of processed sugar are now becoming the talk of the town and they are not just myths anymore. Processed sugar does damage our bodies. It slowly creeps in via packaged food items, drinks, and raises our blood glucose levels, harms our weight management, and adds to the obvious risk of diabetes. 

 Given all these factors and increasing awareness among youth, people have started looking for healthier alternatives to sugar. This sugar substitutes category includes artificial sweeteners, natural sugars like dates, honey, etc, and naturally sourced sweeteners such as stevia or monk fruit. With the associated risk of artificial sweeteners, everyone has started opting for natural or naturally sourced sweeteners, and that’s the major reason we are going to talk about the stevia vs sugar comparison, to see if stevia is better than sugar on a daily basis. 

All Things Sugar - From Natural To Processed

Sugar hides in almost everything we eat, under various names. The sugar we take via our homecooked meals, grains, fruits and vegetables, is natural sugar and that bit is necessary for our body to function. However, the added/processed sugar that we find in the packed food including your rusks, tea time snacks, biscuits, juices, soft drinks, desserts, candies, gums, protein bars, and a lot more things is what does the damage.

 But thodi cheeni toh chalti haina? 

Well, let’s see what values processed sugar adds to our function: 

Sugar acts as a carbohydrate and energy provider, offering 4 calories per gram, which equates to 16 calories per standard teaspoon (4 g). 

We intake more than 300 calories and 15g of sugar with just one mini ice cream shake.
Yes, even your favorite fruit juices are no exception.
Here are the Added sugars in a pack of ‘fresh juice’:

In its pure form, sugar is devoid of other essential nutrients. However, it naturally exists in foods rich in vitamins and minerals, like fruits, vegetables, and other carbohydrate sources. It is commonly added to nutrient-dense foods to improve their flavor, texture, and overall palatability.

The World Health Organization (WHO) advises that sugars should account for no more than 10% of an individual's total daily calorie intake.

Ideally, Indian adults should be consuming approximately 30g of sugar every day, but we end up eating more than that when we count the natural sugars, added sugars, and hidden sugars. 

Here is how much-hidden sugar is getting in our bodies. 

Nutritional Value Of Stevia

Stevia is a naturally occurring plant that is 100-400 times sweeter than sugar. It has 0 calories and doesn’t spike insulin. Stevia leaves and extract have been used as a natural sugar substitute for a long time. Initially, stevia was used in tea, coffee, etc, but today, we see stevia being used in almost all things that can be prepared with sugar. It is 0-calorie, and having NO artificial compounds, making it suitable for diabetics also.

When we talk about the nutritive value of stevia, there are debatable stances. Some researchers say that it has protein, dietary fiber, iron, magnesium, potassium, sodium, vitamin C, and vitamin A. Others say it doesn’t contain any visible nutrients; due to the extreme concentration of glycoside molecules, only a tiny amount is needed, effectively eliminating any calories, carbohydrates, or sugar from the product. 

Benefits Of Stevia Vs Sugar

As you have seen the difference between stevia and sugar, it is easy to say that stevia is a naturally sourced 0-calorie sweetener that has a 0 Glycemic index, which makes it suitable for diabetic people. Sugar at the same time poses a high risk of diabetic issues and affects blood sugar levels in the body. While for people without diabetes, it may be okay to consume sugar in limited amounts but to switch to a better alternative for a healthier future is something being looked at positively by youngsters these days.

And for people with weight management goals, stevia helps you enjoy the same sugar-like sweetness without any calories. Be it your drinks, cookies, or even mini desserts. 

Is Stevia Good For A Vegan Diet?

Yes, stevia is 100% vegan, gluten-free, keto-friendly, and has NO glycemic index. That’s why it is an excellent alternative for people following various kinds of diets. On top of it being better than sugar in terms of processed harms, it also supports you in following a vegan diet.

Conclusion

In conclusion, stevia sweetener or purified extracts are a good sugar replacement for day-to-day consumption, however, if you have any plant-related allergies or sweetener-related restrictions, we would suggest you first consult your doctor about the stevia intake. Remember to fix a balance and moderation in consumption of any food items, for a healthy lifestyle!

FAQs

1. Does stevia have any aftertaste?
   Yes, raw stevia extract and purified stevia have a significant bitter aftertaste that stays for long after consumption. However, when stevia is combined with balancing agents like sorbitol or sucralose, this aftertaste can be completely removed.
2. Are there any downsides to using stevia?
   In general, moderate consumption has no side effects. But, kindly note that overutilization of any food, or item will cause an imbalance in the body. As long as we only replace the daily level of processed sugar with stevia sweetener, it may be just fine.
   
3. Is stevia suitable for all diets (vegan, keto, etc.)?
   Given the gluten-free, keto-friendly, and plant-based nature of Stevia, it is suitable for all the mentioned types of diets. However, you need to make sure by reading the labels on the stevia sweetener packs whether they contain milk solids or any other component that may not be vegan or keto-friendly. (and, psst! Sweetify Stevia Sweetener is keto-friendly, gluten-free, and vegan!)
   
4. How much stevia should I use compared to sugar?
   

   Well, it completely depends on the concentration level of stevia and combination agents in the sweetener product you are using.

   Generally in the market, you will find most of the products suggesting to swap 1 or 2 tsp of sugar with 1g sachet of stevia sweetener.