Taste and Aftertaste Issues
One of the most frequently cited drawbacks of stevia is its taste profile. Unlike sugar's clean sweetness, stevia often comes with a bitter or metallic aftertaste that some find unpleasant. This is primarily caused by the steviol glycosides present in the extract, which can stimulate both sweet and bitter taste receptors on the tongue. The intensity of this off-note can vary depending on the specific product, as different glycosides have different taste profiles. Some users describe the flavor as licorice-like, and for many, this lingering sensation significantly detracts from the food or drink's overall enjoyment, making it a major con of using stevia instead of sugar.
Poor Performance in Baking
When it comes to baking, stevia is a poor substitute for sugar, which plays several critical roles beyond providing sweetness. Sugar provides bulk and structure, helps with leavening, aids in moisture retention, and is essential for browning and caramelization during baking. Stevia, being a high-potency sweetener, does not offer any of these functionalities. Replacing sugar with stevia, especially in large quantities, often results in baked goods that are flat, have a dry or dense texture, and lack the characteristic golden-brown crust. For those who bake frequently, this functional limitation is a serious disadvantage.
Overcoming Baking Challenges
To counteract these baking problems, many recipes require additional bulking agents, such as applesauce or mashed bananas, and modified leavening agents. Even with these adjustments, achieving a result comparable to a sugar-based recipe is challenging and often involves a significant amount of trial and error. Some commercially available stevia baking blends attempt to address this by including other sweeteners and fillers, but this can introduce other issues, such as added calories or gastrointestinal side effects from sugar alcohols.
Potential Digestive Problems
Some individuals report experiencing digestive issues after consuming stevia-based products, though these effects are often linked to additional ingredients rather than the stevia extract itself. Many commercial stevia blends contain sugar alcohols, such as erythritol, to add bulk and replicate sugar's texture. For people with sensitivity to sugar alcohols, consuming these products can lead to side effects like bloating, gas, cramping, and diarrhea. While pure stevia extract is less likely to cause these problems, studies have shown that some steviol glycosides may impact healthy gut bacteria, potentially disrupting the delicate balance of the digestive system.
Risk of Intense Sweetness and Altered Palate
Another often-overlooked downside is the intense sweetness of stevia. Being hundreds of times sweeter than sugar, it can lead to a preference for hyper-sweet foods and drinks. Some research suggests that regularly consuming intense sweeteners could increase cravings for sweet flavors, potentially hindering efforts to reduce overall sugar intake. This can create a cycle where one is always seeking an intense sweet sensation, rather than gradually adjusting to less-sweet foods. The lingering sweetness can also overpower more delicate flavors in a dish or beverage, changing the intended taste profile.
Comparison: Stevia vs. Sugar
| Feature | Stevia (Purified Extract) | Sugar (Sucrose) |
|---|---|---|
| Calories | Zero | Approximately 16 calories per teaspoon |
| Glycemic Index | Zero | High (approx. 65) |
| Taste Profile | Intensely sweet with a potential bitter or licorice-like aftertaste | Clean, familiar sweetness |
| Baking Function | Lacks bulk, texture, moisture retention, and caramelization properties | Provides structure, bulk, moisture, browning, and caramelization |
| Digestive Impact | Can cause gastrointestinal issues if blended with sugar alcohols; may impact gut flora | Can cause blood sugar spikes and contributes to tooth decay; excessive intake linked to obesity and diabetes |
| Cost | Often more expensive per equivalent serving of sweetness | Inexpensive and widely available |
| Refinement | Highly refined extract, despite being plant-derived | Heavily refined from sugarcane or beet |
Drug Interactions and Hypoglycemia Risk
While purified stevia is generally considered safe, it can have drug interactions, particularly for individuals with specific medical conditions. Stevia has been shown to lower blood glucose levels, meaning that people with diabetes who take medication to control blood sugar should monitor their intake closely. Combining stevia with these medications could cause blood sugar to drop too low, a condition known as hypoglycemia. It can also lower blood pressure, which may affect individuals taking antihypertensive medications. Always consult a healthcare provider before making significant dietary changes, especially if you have underlying health conditions or are on medication.
Unapproved Whole Leaf and Crude Extracts
The US Food and Drug Administration (FDA) has not approved whole stevia leaves or crude stevia extracts for use as sweeteners. While highly purified stevia extracts (steviol glycosides) are recognized as safe for consumption, the long-term health effects of less-refined forms have not been sufficiently studied. Consumers should be aware that products labeled simply as 'stevia' may not meet the safety standards of the highly purified extracts and may pose unknown health risks. You can find more information about the FDA's stance on sweeteners on their website.
Cost and Accessibility
Stevia is often more expensive than sugar and some other artificial sweeteners, which can be a deciding factor for many consumers. Although a smaller amount of stevia is needed for the same level of sweetness, the initial cost of a stevia product is typically higher. While cost has decreased over time, it remains a barrier for some. Additionally, some brands and forms of stevia can be harder to find than readily available table sugar, depending on location and store availability.
Conclusion
While stevia presents a zero-calorie, plant-derived alternative to sugar, it is not without its significant downsides. The most prominent cons include a distinct bitter aftertaste, poor performance in baking that alters texture and structure, and potential gastrointestinal side effects when combined with other additives. Furthermore, its intense sweetness may alter a person's palate, and its potential to interact with certain medications requires caution for some individuals. For many people, the trade-offs in taste and function make stevia an imperfect substitute, and it's best viewed as one option among many, rather than a perfect replacement for sugar in all applications.
