Quick Answer
Yes, you can use stevia in tea instead of sugar. Stevia is a natural, zero-calorie sweetener that can be substituted for sugar in most recipes and beverages, including tea.
What is Stevia?
Stevia is a natural sweetener extracted from the leaves of the stevia plant (Stevia rebaudiana). Unlike sugar, stevia has no calories and does not raise blood sugar levels.
The sweet compounds in stevia are called steviol glycosides. The two main glycosides are stevioside and rebaudioside A. These sweet glycosides are about 200-300 times sweeter than sugar.
Stevia has been used for centuries in South America as a sweetener and medicine. Today, purified stevia extracts are approved for use globally. Stevia is available in powder, liquid and packet forms. Popular brands include Truvia, SweetLeaf and Stevia in the Raw.
Benefits of Using Stevia in Tea
There are several benefits to using stevia instead of sugar in tea:
- Stevia has zero calories and carbs. Replacing sugar with stevia can reduce calorie and carb intake.
- It does not spike blood sugar or insulin levels. This makes it safe for people with diabetes.
- Stevia is tooth-friendly and may help prevent cavities compared to sugar.
- It’s plant-based and generally well-tolerated without side effects.
- Stevia enhances the natural flavor of tea and allows the subtle tea flavors to shine through.
Taste Profile
Stevia has a unique sweet taste that’s different from sugar. Here’s how it compares:
- Stevia is 200-300 times sweeter than sugar, so you only need a tiny amount.
- It lacks the rich, caramel notes of sugar.
- The sweetness has a slower onset but longer duration than sugar.
- Stevia has a slight bitter or licorice-like aftertaste at high doses.
- When blended with other sweeteners, stevia has a more balanced taste.
With tea, a little stevia goes a long way. Start with a small amount, like 1/4 teaspoon per 8 oz cup, and adjust to taste. The tea flavors will come through, without being overpowered.
Using Stevia in Different Types of Tea
Here are tips for using stevia in popular tea varieties:
Black Tea
Black tea has a bold, robust flavor that stands up well to stevia. Add a pinch of powdered stevia or 2-3 drops of liquid to an 8oz cup. Adjust to taste.
Green Tea
Green tea has a delicate, grassy flavor. Use just a tiny bit of stevia to lightly sweeten, about 1/8 tsp powdered or 1-2 drops liquid per 8oz cup. Too much stevia can make green tea taste bitter.
Herbal Tea
For gentle herbal teas like chamomile, start with 1/4 tsp powdered or 2-3 drops liquid stevia per 8oz cup. Taste and add more sweetness as desired.
Chai Tea
Stevia beautifully balances the warm spices in chai tea. Use about 1/4 tsp powdered or 2-3 drops liquid stevia per 8oz cup. Adjust according to your spiciness and sweetness preferences.
Iced Tea
Stevia sweetens iced tea without adding calories or diluting flavors. Use approximately 1/4 to 1/2 tsp powdered stevia per 16oz glass. Taste and tweak as needed.
How to Dissolve Stevia in Tea
Here are some tips for dissolving stevia in hot or iced tea:
- In hot tea, add stevia while the water is hot but not boiling to help it dissolve.
- For iced tea, stir powdered stevia into the finished tea until fully dissolved.
- With liquid stevia, mix a few drops into the finished tea and stir well.
- Mixing a little instant powdered stevia with liquid stevia makes it easier to blend into cold tea.
- Letting tea cool slightly before adding stevia can help prevent bitterness.
Stevia Tea Recipe
This refreshing peach green tea uses stevia for light sweetness:
Ingredients
- 2 green tea bags
- 2 cups water
- 1 ripe peach, diced
- 1-2 tsp fresh mint leaves
- 1/4 tsp powdered stevia
Instructions
- Bring water to a boil, then remove from heat. Steep the tea bags for 3-5 minutes.
- Remove tea bags. Stir in diced peach, mint leaves and stevia.
- Refrigerate for at least 2 hours. Serve over ice.
Stevia Conversion Chart
Use this chart as a guide for converting sugar to stevia in tea:
| Sugar | Powdered Stevia | Liquid Stevia Drops |
|---|---|---|
| 1 tsp | 1/4 tsp | 4-6 drops |
| 1 tbsp | 3/4 tsp | 12-18 drops |
| 1 cup | 1 tbsp | 1/4 tsp |
Start with less stevia and adjust to taste preference. Use a light hand, as it’s easy to over-sweeten with stevia.
Pros and Cons of Stevia in Tea
Pros
- Zero calories and carbs
- Does not spike blood sugar
- Tooth-friendly
- Plant-based
- No unpleasant aftertaste when used moderately
- Enhances natural flavors of tea
Cons
- Aftertaste at high doses
- Not exactly like sugar’s taste
- Can sometimes make tea taste bitter if overused
- Heating stevia too high alters the flavor
Conclusion
Stevia makes an excellent sugar substitute in tea. Its zero-calorie sweetness allows the natural tea flavors to shine through.
When using stevia in tea, remember to start with very small amounts and adjust to taste. To enhance sweetness, try combining stevia with monk fruit or erythritol.
With a little experimentation, stevia can deliciously sweeten your next cup of hot or iced tea!