Better Choices: Stevia vs. Sugar

Better Choices: Stevia vs. Sugar


Updated on Aug 08, 2019

You probably already know that white sugar is bad for you. While this has become more commonly understood, there are seemingly endless sugar substitutes on the market that claim to be healthy alternatives to refined sugar, but many are not as healthy as they seem. One that truly is an excellent alternative that can actually help lower your blood sugar levels rather than cause a spike is green leaf stevia.  

Where Does Stevia Come From?

Unlike most sugar substitutes out there green leaf stevia comes 100% from nature and has zero calories. It is native to South America and has been used both medicinally and as a sweetener for centuries.  

The two primary compounds in stevia that give it its sweet taste are rebaudioside A and stevioside. Interestingly, stevioside is the compound that is responsible for many of stevia’s health benefits. 

back to menu ↑

What are the Health Benefits of Stevia? 

It is hard to believe that something so sweet could actually be good for you, but stevia offers an impressive list of health benefits.  

Lower Blood Pressure

High blood pressure puts you at much higher risk for heart attack and stroke, and studies have shown that taking supplemental doses of stevioside can help lower blood pressure. Simply using stevia as an occasional sweetener for your coffee or in baking probably doesn’t have any major impact on lowering blood pressure, but it definitely can’t hurt. 

Stable Blood Sugar Levels

Unlike white sugar and many sugar alternatives (even honey and maple syrup, which are superior to refined sugar), stevia actually works to stabilize your blood sugar levels instead of spike them. In fact, stevioside is used in treatment for type 2 diabetics, and studies have found that the use of stevia helps lower blood sugar levels immediately after a meal. This is thought to be partially due to the fact that stevia works to increase insulin levels and insulin sensitivity. 

Boost Weight Loss

Green leaf stevia naturally has zero calories, which making it an excellent part of a weight loss diet. In addition, due to stevia’s balancing effects on blood sugar, it can be a great way to help curb cravings for sugar and carbohydrates, which is often the hardest part of dieting and weight loss for many people.  

Can I Use Any Type of Stevia?

Here’s the tricky part! As stevia becomes increasingly popular, some products are made that include stevia, but also include other (less desirable) ingredients. The most popular of these products is one called Truvia, which was developed and is owned jointly by Coca Cola and Cargill. This product is a combination of erythritol, rebaudioside A and natural flavors. Unfortunately, Truvia is marketed as “stevia-based,” but it really is not natural stevia, so be careful and always read labels. Remember that stevioside is the compound that provides most of stevia’s health benefits, not rebaudioside A.  

The other main types of stevia include stevia extracts, which are about 200 times sweeter than sugar but are also made up of mainly rebaudioside, not stevioside. Green leaf stevia is simply the stevia leaf that has been ground into a powder; it is about 30 to 40 times sweeter than sugar and offers the most health benefits (by a long shot).  

back to menu ↑

How Can I Substitute Stevia for Sugar? 

Stevia can be substituted for sugar in many ways, such as in coffee, tea, yogurt, smoothies, or other sugar-sweetened beverages. It can also be used in baking, although this sometimes takes a bit of experimentation, as stevia can sometimes have a slightly bitter aftertaste.  

Some find that the liquid extracts are best for use in beverages (although they contain less health benefits), and the green leaf powder is better for baking. As a general rule, begin with substituting only one teaspoon of green leaf powder for one cup of sugar and go from there. Similarly, with liquid extracts, begin with just one drop and add more as needed for desired sweetness.  

For a quick and easy stevia recipe that the whole family will love, try this stevia-sweetened lemonade: 

Sugar-Free Lemonade Recipe


  • 8 to 16 cups of water (depending on how much you want to make) 
  • juice of 2 to 4 lemons 
  • 1/4 to 1/2 teaspoon of pure stevia extract 


  1. Simply stir all ingredients together, add ice, and enjoy! 

Top Rated
Weight Loss Solutions in 2022

#1 Rated Diet Program #1 Rated Diet Pill #1 Rated Online Diet Plan

How does it work?
How does it work? Follow 30 to 90 day weight loss program, while taking PS1000 Metabolic Burst supplement. PS1000 allows you to lose more weight and reach goals faster than most on weight loss programs. Fat burner, fat blocker, appetite suppressant, and energy booster in one pill. Use it alone or in combination with an eating plan. Best diet pill on a market. Perfectly portioned and convenient meals take the guesswork out of the successful weight loss.
Who is it for?
Who is it for? People who are dedicated in making lifestyle changes, learn healthy eating habits and want to use diet supplement to help speed up the process. People who want help to curb their appetite, get more energy, and burn more fat. People who want to cook their own meals and learn healthy eating habits.
  • Best diet supplement
  • Customizable menus
  • Good quality food
  • Meals are tasty
  • Support community
  • Flexibility in food choices
  • Mobilizes fat for fuel
  • Fast results
  • Burns stored fat
  • Suppresses appetite
  • Money Back Guarantee
  • Best weight loss pill
  • Burns stored fat
  • Suppresses appetite
  • Blocks fat production
  • Money-back guarantee
  • Free shipping
  • Best weight loss program
  • Fully customizable
  • Huge recipe database
  • Support community
  • Great weight loss results
  • Low price
  • Must prep Food
  • Must eat 5 times a day
  • Contains caffeine
  • Ships only to certain countries
  • No shortcuts
  • Lack of maintenance plan
Includes supplement
Includes supplement
Food Recipes
Food Recipes
Health Coaches
Health Coaches
Phone support
Phone support
Email Support
Email Support
Price $1.87/day $69.95 $1.99/to start

*Please keep in mind that with any diet or weight loss program, individual results will vary.

This content is strictly the opinion of and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Read full Medical Disclaimer here.
Compare items
  • Reviews,774 (0)