What is a nonnutritive sweetener?
Nonnutritive sweeteners (NNS), also known as high-intensity or artificial sweeteners, are substances that provide sweetness with little to no caloric value. They differ fundamentally from nutritive sweeteners, such as sugar, honey, or corn syrup, which are carbohydrates that provide the body with energy. Because NNS are so much sweeter than sugar, only a tiny amount is needed to achieve the desired level of sweetness, making their calorie contribution negligible.
The origins and production of stevia
Stevia is a naturally sourced sweetener that comes from the leaves of the stevia plant, which is native to South America. For hundreds of years, indigenous people have used the leaves of this plant to sweeten foods and beverages. Today, the commercial production of stevia involves a multi-step process to extract and purify the sweet components, or steviol glycosides.
- Harvesting: The stevia leaves are harvested from the plant.
- Drying: The leaves are then dried.
- Extraction: The dried leaves are steeped in hot water to extract the steviol glycosides.
- Purification: The liquid extract is filtered and purified through crystallization and other techniques to produce a high-purity stevia leaf extract.
This high-purity extract is what regulatory bodies like the U.S. Food and Drug Administration (FDA) have approved for use as a food additive. It is important to note that the FDA has not approved crude stevia extracts or whole stevia leaves for this purpose, citing a lack of research into their safety.
Stevia and its impact on health
For individuals monitoring their sugar intake, especially those with diabetes, stevia can be a useful tool. Purified stevia extract does not affect blood glucose or insulin levels, as the steviol glycosides are not metabolized for energy. This makes it a safe option for managing blood sugar. Some studies have even shown potential benefits beyond glucose control, including a possible positive effect on cholesterol levels. However, more research is needed to confirm these long-term effects.
While generally considered safe in moderation, some people may experience mild side effects, such as bloating or nausea, especially with products containing added sugar alcohols like erythritol. It is crucial to read the ingredient list, as some commercial stevia products are blended with other sweeteners or additives that could impact blood sugar or cause digestive issues.
Nonnutritive sweeteners: Stevia vs. alternatives
Nonnutritive sweeteners can be sourced from plants, like stevia and monk fruit, or be artificially created, like sucralose and aspartame. Each offers a unique set of properties, from taste profile to stability under heat. The following table provides a comparison of stevia and other popular sweeteners.
| Feature | Stevia (Purified Extract) | Monk Fruit Extract | Sucralose (Splenda) | Aspartame (Equal/NutraSweet) |
|---|---|---|---|---|
| Origin | Plant-based (Stevia plant) | Plant-based (Monk fruit) | Artificial/Modified sugar molecule | Artificial/Amino acids |
| Caloric Value | Zero calories | Zero calories | Zero calories | Negligible calories |
| Sweetness (vs. Sugar) | 200–400x sweeter | 100–250x sweeter | ~600x sweeter | ~200x sweeter |
| Taste Profile | Can have a licorice-like or slightly bitter aftertaste | Clean taste, may have a slight aftertaste | Sugar-like taste with no aftertaste for many | Sugar-like taste; loses sweetness when heated |
| Heat Stability | Stable at high temperatures for baking | Stable at high temperatures | Stable at high temperatures for baking | Breaks down at high temperatures |
| Regulatory Status | Approved as GRAS (Generally Recognized as Safe) | Approved as GRAS | Approved | Approved |
Using stevia in your diet and cooking
Stevia's heat stability makes it a versatile ingredient for cooking and baking, unlike some artificial sweeteners. However, it does not provide the bulk, browning, or tenderizing properties of sugar, so recipes may require adjustments. To get the best results, follow these tips:
- Use in Moderation: Stevia is highly potent, so start with a smaller amount than you would use for sugar. Overuse can result in a bitter aftertaste.
- Add Bulk: In baking, replace the lost bulk from sugar by adding ingredients like applesauce, yogurt, or extra egg whites to maintain texture.
- Watch Cooking Times: Since stevia doesn't caramelize or brown like sugar, monitor baked goods carefully to prevent over-baking.
- Mix and Match: Some people prefer combining stevia with other natural sweeteners, like a small amount of honey or monk fruit, to create a more balanced flavor profile.
- Liquids First: Stevia dissolves easily in liquids, making it perfect for sweetening beverages, sauces, and dressings without any grainy texture.
Conclusion
In conclusion, purified stevia extract is indeed a nonnutritive sweetener, offering a zero-calorie, plant-based alternative to sugar. It can be a beneficial tool for managing blood sugar and weight when used appropriately. As with any dietary choice, moderation is key, and it is important to be mindful of any additional ingredients in commercial products. By understanding stevia's properties and potential impacts, you can make informed decisions about its place in your overall nutrition plan. While it is not a 'cure-all' for health issues, it provides a viable option for reducing sugar intake for many individuals. Consult with a healthcare provider for personalized dietary advice. More information about the health outcomes of non-nutritive sweeteners can be found in this study.
