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Stevia

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is known for its intense sweetness, which can be up to 200 times sweeter than sugar, with virtually no calories. Stevia is not subject to seasonality as it is available year-round in processed forms. It is predominantly used in health-conscious cooking and baking as a sugar substitute and is a staple in low-carbohydrate and sugar-free diets. Stevia is commonly found in the cuisines of South America, where it originates, and is increasingly used globally, especially in beverages, desserts, and sauces.

Stevia Synonyms

Sweetleaf
Sugarleaf

Different Forms/Types of Stevia

Blends

Products combining stevia with other sweeteners, such as erythritol or sugar, to balance sweetness and reduce aftertaste.

Dried leaves

Dehydrated stevia leaves, often ground into a powder, suitable for sweetening a variety of dishes.

Fresh leaves

Whole, unprocessed stevia leaves, which can be used to sweeten teas or as a garnish.

Liquid extract

A concentrated form of stevia, available in dropper bottles, used for precise sweetening needs.

Powdered extract

A refined, crystalline form of stevia, resembling sugar, used as a direct substitute in recipes.

How to Choose Stevia

When selecting stevia, it's important to consider the form that best suits your cooking needs. For the purest flavor, opt for fresh or dried leaves. When choosing extracts or blends, look for products with minimal additives. High-quality stevia should have no artificial colors, flavors, or unnecessary fillers. The ingredient list should be short, with stevia extract listed as the primary ingredient.

Cooking/Prep Tips for Stevia

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant, and it's a popular sugar substitute because it contains no calories and has a glycemic index of zero. When cooking with Stevia, it's important to note that it is significantly sweeter than sugar, with some varieties being up to 300 times sweeter. Therefore, when substituting Stevia for sugar, use it sparingly and consider the specific sweetness level of the Stevia product you are using. Intermediate and expert home cooks should also be aware that Stevia can sometimes impart a bitter aftertaste, especially when used in large quantities. To mitigate this, it's often best to use Stevia in combination with other ingredients that can mask or balance its flavor, such as vanilla or citrus. Additionally, because Stevia doesn't caramelize or react the same way as sugar in recipes, it may not be suitable for all cooking applications, particularly those that rely on sugar for texture and browning, such as caramel or certain pastries.

Shelf Life of Stevia

Fresh stevia leaves should be stored in the refrigerator, wrapped in a slightly damp paper towel, and used within a week. Dried leaves and powdered extracts should be kept in a cool, dry place, away from direct sunlight and moisture, to prevent clumping and preserve potency. Liquid extracts should be stored in a cool, dark place, such as a pantry, and used within the expiration date for best flavor. Always ensure containers are sealed tightly after use.

Recommended Brands for Stevia

blends: Truvia

liquid extract: SweetLeaf

powdered extract: Stevia in the Raw

Cooking Techniques for Stevia

Popular Stevia Recipes

Sugar-Free Lemonade
Keto Chocolate Chip Cookies
Sugar-Free Strawberry Jam

Stevia Nutritional Information (100g)

fat: 0 g
fiber: 0 g
sugar: 0 g
protein: 0 g
calories: 20 kcal
carbohydrates: 5 g

Flavor Combinations

Stevia pairs well with a variety of flavors, especially those that can complement its sweetness without highlighting any potential bitterness. It works well with acidic fruits like lemons, limes, and berries, as well as with spices such as cinnamon, nutmeg, and ginger. In beverages, Stevia can be used to sweeten teas and coffee without adding calories. It also pairs nicely with dairy products like yogurt and cream, which can help to balance its sweetness and create a more rounded flavor profile.

Allergen Information

Stevia allergies are rare, but individuals sensitive to Asteraceae family plants, such as ragweed, chrysanthemums, and marigolds, may experience allergic reactions. Caution is advised for those with known sensitivities to this plant family.

Ingredient Comparisons

Sugar vs Stevia