Is Stevia a Sugar Alcohol? The Difference Explained
To answer the question, "does stevia have sugar alcohols in it?", a crucial distinction must be made between pure stevia extract and the many blended products sold commercially. Pure stevia, or more accurately, the refined steviol glycoside extracts derived from the Stevia rebaudiana plant, is not a sugar alcohol. The plant's leaves contain compounds called steviol glycosides that provide its intense sweetness, but they are chemically distinct from sugar alcohols.
What are Steviol Glycosides?
Steviol glycosides are the compounds responsible for stevia's sweetness. They are extracted from the leaves of the stevia plant through a process of water extraction and purification. The resulting high-purity extract contains no calories and does not affect blood sugar levels, making it a popular choice for those with diabetes or those following low-calorie and low-carbohydrate diets. Rebaudioside A (Reb A) is one of the most common and sweetest steviol glycosides used in commercial products.
What are Sugar Alcohols?
Sugar alcohols, or polyols, are a type of carbohydrate with a chemical structure that resembles both sugar and alcohol, though they contain no ethanol. They are found naturally in some fruits and vegetables, but for commercial use, they are often manufactured through the fermentation of simple sugars. Common examples include:
- Erythritol: Often paired with stevia, it provides bulk and has a near-zero calorie count.
- Xylitol: Frequently used in sugar-free gum and mints.
- Sorbitol: Used in many diet foods and beverages.
- Maltitol: Another bulk sweetener used in sugar-free candies and baked goods.
Unlike steviol glycosides, sugar alcohols are partially absorbed by the body. Excessive consumption can lead to digestive discomfort such as bloating, gas, and diarrhea, especially for sensitive individuals.
Why Stevia and Sugar Alcohols are Blended
Since high-purity stevia extract is hundreds of times sweeter than table sugar, only a tiny amount is needed to achieve the desired sweetness. To make a product that can be measured and used like regular sugar in recipes, manufacturers add bulking agents. This is where sugar alcohols like erythritol, along with other fillers such as dextrose or maltodextrin, come into play.
Reasons for blending include:
- Providing Bulk: Stevia extract is so potent that it would be difficult to measure and use alone. Fillers make it spoon-for-spoon equivalent to sugar.
- Improving Taste and Texture: Some people find that stevia has a licorice-like or bitter aftertaste. Sugar alcohols and other ingredients can mask this flavor and provide a more sugar-like mouthfeel.
- Cost-Effectiveness: Using fillers can help reduce the cost of the final product while still delivering zero-calorie sweetness.
Reading the Label: The Key to Knowing Your Sweetener
Checking the ingredient list is the only way to know for sure what's in your stevia product. Brands like Truvia, Pure Via, and Splenda Naturals Stevia often contain erythritol, even though they are marketed as stevia sweeteners. Products with "Pure Stevia Extract" or single-ingredient listings (e.g., NuNaturals Organic Pure Stevia) are less likely to contain sugar alcohols.
Comparison Table: Stevia Product Types
| Feature | Pure Stevia Extract (e.g., liquid drops) | Blended Stevia (e.g., Truvia, packets) | Table Sugar (Sucrose) |
|---|---|---|---|
| Contains Sugar Alcohols? | No | Often contains erythritol | No |
| Calories per serving | Zero | Zero to negligible (depending on fillers) | Yes (approx. 4 kcal/g) |
| Impact on Blood Sugar | Minimal to none | Minimal, but watch for added dextrose/maltodextrin | Significant |
| Sweetness Level | Extremely intense (up to 400x sugar) | Formulated to be 1:1 with sugar | Standard |
| Taste Profile | Can have bitter or licorice aftertaste | Generally formulated for a balanced, sugar-like taste | Standard sweet |
| Digestive Side Effects | None from pure stevia itself | Possible bloating, gas, or diarrhea from added sugar alcohols | None |
Conclusion
Ultimately, whether a product labeled as "stevia" contains sugar alcohols depends entirely on its formulation. While the natural steviol glycosides extracted from the stevia plant are not sugar alcohols, most consumer-facing stevia products are blends. These mixtures often include erythritol or other fillers to create a more sugar-like texture and taste. For those who experience digestive side effects or need to be precise about their carbohydrate intake, it is essential to check the ingredient label carefully. Choosing a product that lists only "stevia extract" or "steviol glycosides" will ensure you are avoiding any added sugar alcohols.
Side Effects and Considerations
For most people, high-purity stevia extract is well-tolerated and considered safe for consumption. However, the additional ingredients in blended products can be a source of side effects. For example, sugar alcohols are not completely digested in the small intestine and can ferment in the large intestine, leading to gas and bloating. It is also worth noting that the FDA has only approved high-purity steviol glycosides as a food additive, not crude stevia leaf or unrefined extracts.
For those with diabetes, pure stevia has minimal impact on blood sugar, but certain fillers like dextrose and maltodextrin can raise blood glucose levels, potentially negating some of the benefit. As with any dietary change, moderation is key, and it's always wise to consult a healthcare professional with any concerns.
For more detailed information on sweeteners, you can refer to the FDA's guidelines or visit reputable health information sites such as Healthline, which provides useful context on stevia and other sugar alternatives.
The Verdict: Check the Label
In summary, the pure sweetener from the stevia plant is not a sugar alcohol. However, it's very likely that a granulated stevia sweetener you buy at the grocery store contains one, most likely erythritol. This is done to improve the taste and allow for easier measurement. Always check the ingredient list to confirm the composition of your specific stevia product.
