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Stevia is a natural sweetener derived from the Stevia rebaudiana plant, used to add sweetness to foods and beverages without calories. Fresh or dried leaves can be used to sweeten drinks like tea or muddled into other beverages, while dried leaves can be ground into a powder for use in coffee, baked goods, or sprinkled on fruits. Highly purified stevia extracts, like rebiana, are generally recognized as safe (GRAS) by the FDA for use in commercial products, though whole leaves and crude extracts are not.
Culinary uses
Steep in hot water: Add fresh or dried leaves to hot water to make a sweet tea or to steep with other tea leaves.
Sweeten beverages: Muddle fresh leaves in a cup and add water, coffee, or another drink.
Baking: Blend dried leaves into a powder to use in baked goods as a sugar substitute.
Tabletop sweetener: Sprinkle powdered stevia over yogurt, fruit, or other foods.
Commercial products: Purified stevia extracts are used in a wide variety of products, including soft drinks, confections, and snack foods.
Potential health benefits
Blood sugar management:
Stevia can be used by people with diabetes to sweeten foods without affecting blood sugar levels.
Weight management:
As a zero- or low-calorie sweetener, it may assist with weight management.
Cholesterol and blood pressure:
Some studies suggest it may help improve cholesterol and lower blood pressure, though more research is needed.
Dental health:
It may help prevent cavities because it is not metabolized by mouth bacteria to produce acid.
Important considerations
FDA approval:
The FDA has not approved whole stevia leaves or crude extracts for consumption. Only highly purified stevia extracts are considered generally safe.
Look for specific ingredients:
When buying products, look for "stevia extract," "Stevia rebaudiana," or "rebiana" in the ingredients list, not just "stevia".
Consult a doctor:
If you have a medical condition, it is important to talk to your healthcare provider before using stevia supplements or large amounts of stevia.