{"id":9284,"date":"2023-12-06T06:54:42","date_gmt":"2023-12-05T23:54:42","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9284"},"modified":"2023-12-06T06:54:42","modified_gmt":"2023-12-05T23:54:42","slug":"stevia-vs-sugar-nutrition-facts-similarities-differences","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9284","title":{"rendered":"Stevia vs. Sugar: Nutrition Facts, Similarities &#038; Differences"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>In an effort to slash <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/other-names-for-sugar\" target=\"_blank\" rel=\"noopener noreferrer\">sugar<\/a> while still getting a taste of the sweet life, many consumers and food companies have started using stevia in everything from coffee to protein shakes. While the general thought is that stevia leaf extract is healthier than sugar, there are a few important things to bring up in order to declare a true winner in the stevia vs. sugar battle.<\/p>\n<h2>What Is Stevia Leaf Extract?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/01115220\/stevia-vs-sugar-600-Bowl.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-164742\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/01115220\/stevia-vs-sugar-600-Bowl.jpeg\" alt=\"Bowl of Stevia in front of Stevia Plant | Stevia vs Sugar\" width=\"599\" height=\"399\"\/><\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-stevia\" target=\"_blank\" rel=\"noopener\">Stevia<\/a>\u00a0is a zero-calorie sweetener derived from the leaves of the\u00a0<a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/stevia-rebaudiana\" target=\"_blank\" rel=\"noopener noreferrer\">stevia rebaudiana plant<\/a>. Some manufacturers take an extract called\u00a0<a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/rebaudioside-a\" target=\"_blank\" rel=\"noopener noreferrer\"><i>rebaudioside A<\/i><\/a>\u00a0from the leaves and add\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/373190\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">sugar extracts or additives<\/a> to make their final stevia products.<\/p>\n<p>Other stevia products are 100 percent stevia extract. Either way, stevia leaf extract is about <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/rebaudioside-a\" target=\"_blank\" rel=\"noopener noreferrer\">150\u2013400 times sweeter than sugar<\/a>, so you use much much less of it when you swap it in.<\/p>\n<p>When it comes to sugar substitutes, stevia has a bit of a \u201chealth halo\u201d because it comes from plants, and we tend to think anything from a plant is natural and healthy. But it\u2019s not so black and white.<\/p>\n<p>\u201cStevia has become a star among calorie-free alternative sweeteners because it comes from a plant, so it\u2019s considered natural. And people are much more comfortable with that since <a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-017-0278-x\" target=\"_blank\" rel=\"noopener noreferrer\">there\u2019s so much controversy with artificial non-caloric sweeteners<\/a>,\u201d explains Andrea N. Giancoli, MPH, RD.<\/p>\n<p>But most of the time when we consume stevia, it\u2019s not the whole plant. Instead, we\u2019re consuming an extract from the stevia leaf, sometimes with some additives, says registered dietitian and certified athletic trainer <a href=\"http:\/\/danawhitenutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dana Angelo White<\/a>, RD, ATC.<\/p>\n<p>So just as veggie chips\u00a0aren\u2019t necessarily \u201chealthy\u201d or \u201cunhealthy,\u201d\u00a0neither stevia nor veggie chips have health benefits, per se.<\/p>\n<p>However, people have been consuming stevia for centuries, whereas most artificial sweeteners were completely engineered in our lifetimes, so as long as you pick a cleaner version, stevia has a far better track record.<\/p>\n<h2>Stevia vs. Sugar: Is Stevia Better?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/01115231\/stevia-vs-sugar-600-spoon.jpeg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-164744\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/01115231\/stevia-vs-sugar-600-spoon.jpeg\" alt=\"Spoon of Sugar Cubes | Stevia vs Sugar\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Although stevia is not necessarily \u201chealthy\u201d in the way that\u00a0broccoli and apples are, it may be better for some people than consuming sugar, particularly anyone who eats a high-sugar diet.<\/p>\n<p>The\u00a0<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\">American Heart Association recommends<\/a> that women eat no more than six teaspoons (24 grams) of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener\">added sugar<\/a> a day, and men have no more than nine teaspoons (36 grams), so anything more than that is probably too much.<\/p>\n<p>\u201cThe population in general needs to cut down on added sugars, and using stevia as a sugar substitute is one way to do that. It\u2019s so much sweeter than sugar, so you don\u2019t need much of it,\u201d Giancoli says.<\/p>\n<p>And lest you think\u00a0natural sweeteners like coconut sugar or maple syrup are better for you, remember: They\u2019re all still sugar of some sort and they all have calories. It\u2019s fine to have a little here and there, but moderation is key.<\/p>\n<p>\u201cThere is room for all kinds of sweeteners, and there are times where you want to use certain ones like honey because of its delicious flavor,\u201d White says. \u201cBut the \u2018natural\u2019 label can\u2019t be a justification for eating as much as you want,\u201d including stevia.<\/p>\n<p>Instead, we need to keep the portions of any sweeteners \u2014 natural or not \u2014 in check and find other ways to reduce our sugar intake.<\/p>\n<h2>Does Stevia Have the Same Effect on the Body as Sugar?<\/h2>\n<p>Scientists continue to examine stevia vs. sugar in terms of their effect on weight loss, gut health, and more.<\/p>\n<h3>Stevia and weight<\/h3>\n<p>For those who want to lose weight, stevia may be a helpful ingredient since it has no calories. \u201cIf you\u2019re consuming lot of added sugar and use stevia instead, you could potentially eat fewer calories,\u201d Giancoli says.<\/p>\n<p>Just one teaspoon of white sugar will cost you about\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/746784\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">16 calories<\/a>. This may not sound like much, but think about your morning cup of coffee. If you use two teaspoons of sugar per cup, that\u2019s 36 calories. If you have another cup in the afternoon, that gets up to 64 calories.<\/p>\n<p>And that\u2019s just in the instance of coffee. So if you swap in stevia, that can help you save a decent amount of calories throughout the week.<\/p>\n<p>Just keep in mind that just because something uses stevia instead of sugar, doesn\u2019t mean it\u2019s healthy. After all, ice cream made with stevia is still ice cream. Weight loss happens when you cut down on added sugars and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">calories<\/a>, eat a healthful, balanced diet, and exercise, Giancoli says.<\/p>\n<h3>Stevia and gut health<\/h3>\n<p>The impact of\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6363527\/\" target=\"_blank\" rel=\"noopener noreferrer\">stevia on the gut microbiome<\/a>\u00a0has become quite a topic of conversation, but the research isn\u2019t terribly conclusive. The studies that may suggest an impact involve animals and large quantities of stevia.<\/p>\n<p>\u201cYou\u2019d have to eat large amounts to have any impact, and most of us consume stevia in small amounts,\u201d Giancoli adds.<\/p>\n<p>And for the other option? A diet high in sugar is far more likely\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1379072\/\" target=\"_blank\" rel=\"noopener noreferrer\">impact your gut<\/a>. One\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024874\/\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a>\u00a0in mice found that high levels of glucose or fructose in the diet increased intestinal permeability, which impacted metabolic health.<\/p>\n<p>It\u2019s important to note, however, that this study was conducted on mice, meaning the results don\u2019t necessarily translate to humans. More research needs to be done on this topic.<\/p>\n<h2>Is Stevia Safe?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/01115226\/stevia-vs-sugar-600-plant.jpeg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164743\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/01115226\/stevia-vs-sugar-600-plant.jpeg\" alt=\"Stevia Rebaudina Plant | Stevia vs Sugar\" width=\"600\" height=\"401\"\/><\/a><\/p>\n<p>Rest assured, stevia is safe to consume. The FDA has acknowledged and reviewed submissions to classify stevia (specifically <em>rebaudioside A<\/em>, stevioside, <em>rebaudioside D<\/em>, or mixtures with <em>rebaudioside A<\/em> and\/or stevioside as predominant components) as \u201cgenerally recognized as safe\u201d (or <a href=\"https:\/\/www.fda.gov\/food\/food-additives-petitions\/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states#steviol-glycosides\" target=\"_blank\" rel=\"noopener noreferrer\">GRAS<\/a>) and has not questioned this conclusion.<\/p>\n<p>\u201cIf you put this in your coffee or use it casually, it\u2019s fine,\u201d White says. There is some science that backs this one: one study found that\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14693305\" target=\"_blank\" rel=\"noopener noreferrer\">consuming 500 milligrams (mg) of stevia three times a day for two years had no significant adverse side effects<\/a>\u00a0that were noted.<\/p>\n<p>Note, however, that whole-leaf stevia is\u00a0<i>not<\/i>\u00a0approved as a food additive, and the FDA does not classify it as GRAS.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>In an effort to slash sugar while still getting a taste of the sweet life, many consumers and food companies have started using stevia in everything from coffee to protein shakes. While the general thought is that stevia leaf extract is healthier than sugar, there are a few important things to bring up in order &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9285,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-9284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9284","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9284"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9284\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9285"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}