From the Guidelines
Stevia is considered the healthiest sweetener option due to its zero-calorie content and minimal impact on blood sugar levels. According to the most recent and highest quality study available 1, stevia is a natural sweetener derived from plant leaves that does not affect blood sugar levels. Other natural sweeteners like honey, maple syrup, and monk fruit extract are also considered healthier alternatives to refined sugar. Honey contains antioxidants and has antimicrobial properties, while maple syrup provides some minerals like manganese and zinc. Monk fruit extract is another calorie-free sweetener that comes from a small Asian fruit and contains antioxidants.
Key Points to Consider
- Natural sweeteners typically contain some beneficial nutrients and cause less dramatic blood sugar spikes compared to refined sugar.
- Stevia and monk fruit are zero-calorie options, making them suitable for those monitoring their calorie intake.
- The American Heart Association recommends reducing daily intake of calories from added sugars to not exceed 10% of total calories 1.
- Some studies suggest that low-calorie sweetened beverages may increase certain disease risk factors, such as obesity and hypertension 1.
- The healthiest approach is to gradually reduce overall sweetener consumption while favoring natural alternatives when sweetness is desired.
Recommendations for Consumption
- Consume all sweeteners in moderation, as even natural options can contribute to health issues if overused.
- Choose stevia or monk fruit extract for a zero-calorie sweetening option.
- Consider honey, maple syrup, or dates for their nutritional benefits, but be mindful of their calorie content.
- Limit or avoid refined sugar and artificial sweeteners whenever possible.
From the Research
Healthy Sweetener Options
- Stevia is considered a healthy sweetener due to its natural origin and zero calories 2, 3, 4, 5.
- It is 50-350 times sweeter than sugar, making it an excellent choice for use in sugar- and calorie-reduced food and beverage products 3.
- Stevia has been shown to have various health benefits, including hypoglycemic, antibacterial, anti-inflammatory, and antiseptic properties 2, 4.
Benefits of Stevia
- Stevia is a suitable alternative sweetener for diabetic and obese individuals who need to follow a strict diet 2, 5.
- It can help reduce calorie intake and is a good option for those who want to decrease their sugar consumption 3, 5.
- Stevia has been found to have a positive effect on skin diseases such as dermatitis, acne, and eczema 2.
Comparison with Other Sweeteners
- Stevia is a natural, plant-based sweetener, whereas many other sweeteners are artificial or highly processed 3, 4.
- It has a higher sweetening power than sugar, making it a popular choice for food manufacturers and consumers alike 3, 4.
- Stevia has been found to be thermostable, making it suitable for use in cooked foods 4.