Stevia is a natural sweetener that comes from the leaves of the stevia plant. It is an excellent alternative to sugar because it has no calories and does not raise blood sugar levels. Many people use stevia as a sugar substitute in teas, coffees, baked goods and other foods and beverages. But how much stevia should you use when sweetening your tea? There are a few factors to consider when determining the right amount of stevia for your tea.
What is stevia?
Stevia is a plant native to South America that has been used for centuries as a natural sweetener. The leaves of the stevia plant contain compounds called steviol glycosides that give it a sweet flavor. These compounds are 200-300 times sweeter than sugar but have no calories and do not spike blood glucose levels.
Stevia extracts contain purified steviol glycosides in concentrated form, making them even sweeter than the leaves themselves. The two most common stevia extracts used in food products are:
– Stevioside – 150-300 times sweeter than sugar
– Rebaudioside A – 250-450 times sweeter than sugar
Unlike sugar, stevia does not provoke an insulin response when consumed, making it safe for diabetics and low carb diets. It also has no bitter aftertaste like some other artificial sweeteners. For these reasons, stevia has grown in popularity in recent years as a healthy sugar alternative.
Stevia sweetness vs. sugar
One of the tricky things about using stevia is that it is so much sweeter than regular granulated sugar. Here is a basic sweetness conversion guide between stevia and sugar:
| Stevia type | Sweetness compared to sugar |
|---|---|
| Stevioside extract | 150-300 times sweeter |
| Rebaudioside A extract | 200-400 times sweeter |
| Stevia blend | 200-250 times sweeter |
| Sugar | 1x sweetness |
As you can see, stevia extract powders are extremely potent compared to sugar. Just a tiny amount of stevia powder can provide the sweetness of multiple teaspoons of sugar.
This makes it challenging to substitute stevia for sugar in a 1:1 ratio – you’ll end up with something far too sweet. So when using stevia in tea, coffee, baked goods or other recipes, you’ll need to use a very small amount of stevia extract powder.
How to substitute stevia for sugar
When substituting stevia for regular granulated sugar, it’s best to start with a very small amount of stevia and adjust to taste. Here are some general substitution guidelines:
Powdered stevia extract
– Use 1/8 to 1/4 teaspoon of stevia powder per 1 cup of sugar called for in a recipe
– Start with just a pinch or tiny amount until you determine desired sweetness
Liquid stevia extract
– Use 1-4 drops of liquid stevia per 1 cup of sugar required
– Start with 1-2 drops and add more as needed
Stevia packets
– Substitute 1 stevia packet for 1 teaspoon of sugar
– Some larger stevia packets may be equivalent to 2 teaspoons of sugar
Always start with a smaller amount of stevia and taste as you go when substituting it for sugar. You can easily add more stevia if needed, but you can’t take it away once it’s added!
How much stevia to use in tea
When using stevia in unsweetened tea, keep in mind that a little goes a long way. Here are some recommendations for how much stevia to start with for a basic 8oz cup of tea:
Powdered stevia
– 1/16 teaspoon (or a pinch)
Liquid stevia
– 1-2 drops
Stevia packets
– Half a packet
Taste your tea after adding a small amount of stevia and stir thoroughly to incorporate it. Add a little more stevia as desired to reach your preferred level of sweetness. It may take some experimentation to find the right stevia to sugar balance for your tastebuds.
If making a larger pot of tea, start with about 1/8 teaspoon of powdered stevia or 2-3 drops of liquid stevia for a 12oz serving. Slowly increase the amount for larger servings but remember that stevia is highly concentrated so you won’t need much.
Always add stevia to tea that has cooled slightly, as high heat can break down some of the sweetness. Letting your tea sit for 2-3 minutes after boiling allows the temperature to reduce enough to preserve the stevia’s sweet flavor.
Tips for using stevia in tea
Here are some handy tips for successfully using stevia in your cup of tea:
– Start with a very small amount of stevia and work up as needed
– Thoroughly stir powdered or liquid stevia into tea to distribute evenly
– Add stevia to tea that has cooled slightly from boiling point
– Use pure stevia extracts; blended products may have fillers that affect flavor
– Adjust the amount to suit your taste preferences – stevia sweetness varies by palate
– For chilled tea, use a bit more stevia as lower temperatures mute sweetness
– Pair flavors like lemon, mint or ginger with stevia to balance the taste
– Avoid using too much stevia as it can cause a bitter aftertaste at high amounts
With a bit of experimentation, you’ll find the right quantity of stevia that provides your perfect cup of sweet tea. The ultra-sweetness of stevia allows you to enjoy sugar-free tea without compromising on flavor.
How does stevia work in different tea varieties?
The amount of stevia needed can vary slightly depending on the type of tea you are sweetening. Here’s a look at how stevia pairs with some popular tea varieties:
Black tea
The robust, full-bodied flavor of black tea stands up well to stevia. Use 1/8 – 1/4 tsp powdered stevia or 1-3 drops liquid stevia per 8oz cup as a starting point. Adjust to taste from there.
Green tea
Green tea has a more delicate, subtle flavor. Too much stevia may overpower it. Start with just a pinch of powdered stevia or 1 drop of liquid stevia and add a little more if needed.
Herbal tea
For gentle herbal teas, begin with 1-2 drops liquid stevia or 1/16 tsp powdered stevia per 8oz cup. The hibiscus, chamomile and mint flavors require less sweetness than other teas.
Chai tea
Chai can handle more sweetness due to its blend of strong spices. Try 1/8 tsp powdered stevia or 2-3 drops liquid stevia for 8oz chai latte. Adjust to taste based on chai spices.
Iced tea
Stevia tends to taste less sweet at colder temperatures. Use 1/4 tsp powdered stevia or 2-4 drops liquid stevia per 8oz serving of iced tea. Add more if needed to overcome chilled effect.
In general, lighter teas need less stevia while bolder varieties can handle more sweetness. But preferences vary, so make sure to tailor it to your own taste.
Stevia dosage by different sweetness levels
Determining how much stevia to use also depends on your desired level of sweetness. Here are some stevia quantity guidelines based on light, moderate and maximum sweetness for an 8oz cup of tea:
Light sweetness:
– Powdered stevia – 1/16 tsp (or a pinch)
– Liquid stevia – 1 drop
Medium sweetness:
– Powdered stevia – 1/8 tsp
– Liquid stevia – 2 drops
Maximum sweetness:
– Powdered stevia – 1/4 tsp
– Liquid stevia – 4 drops
These amounts are simply a starting point – you may prefer more or less stevia depending on your individual taste preferences. The best method is to begin with a small amount of stevia and add more to gradually reach your desired sweetness.
Stevia precautions
While stevia is generally safe for most people, there are a few precautions to keep in mind:
– Some people report a bitter or metallic aftertaste from stevia, especially in high amounts. Start with small quantities.
– Cooking or baking with stevia at high temperatures may reduce its sweetening power. Add it at the end when possible.
– Those with sensitivity to sugar alcohols like xylitol may also react to stevia. Discontinue use if any adverse symptoms occur.
– Stevia may impact blood sugar levels in diabetics using insulin or medications. Monitor levels closely when adding stevia to your diet.
– While safe for children, the highly concentrated sweetness of stevia calls for strict dosage control.
When consuming any sweetener, moderation is key. While stevia offers health benefits compared to sugar, use discretion in how much you use to avoid potential side effects.
Should you use stevia in tea for weight loss?
With zero calories and carbs, stevia is an attractive sweetener option for those trying to lose weight. But can simply using stevia in your tea really help with weight loss? Here’s what the science says:
– Human studies show stevia has no effect on appetite and does not lead to increased calorie intake. This contrasts with sugar, which can spur hunger.
– By reducing total calorie and carb intake from beverages, stevia may support weight management. But results depend on overall diet.
– Animal studies suggest steviol glycosides in stevia may slightly lower blood pressure and blood sugar response. This can benefit weight goals.
– Replacing sugar’s 15+ calories per teaspoon with zero-calorie stevia reduces calories consumed from sweetened foods and drinks.
– Without impacting blood sugar, stevia allows people with insulin resistance to satisfy a sweet tooth without spiking glucose or triggering fat storage.
– Anecdotal reports indicate stevia may curb sugar and carb cravings by providing sweetness without raising blood sugar.
So while stevia itself does not directly promote weight loss, its lack of calories and carbs coupled with potential health benefits make it smart choice for supporting a reduced calorie diet. But other lifestyle factors still determine long-term weight management.
Stevia water enhancement drops
One convenient way to enjoy stevia on the go is by using stevia-sweetened water enhancement drops. These liquid stevia extracts add flavor and sweetness to plain water with just a few drops.
Popular brands of stevia water enhancers include:
– Sweet Leaf
– Stur
– Sweet Drops
– NuNaturals
– Sweet Additions
These stevia-based water enhancers come in an array of delicious flavors like lemon, berry, peach, mango and more. You simply add a few drops of the concentrate to plain or sparkling water for a hit of sweetness with no calories, carbs or artificial ingredients.
Most stevia water enhancer brands recommend starting with 2-5 drops per 8-16oz of water. Adjust amounts based on your taste preferences and the flavor intensity desired. Avoid going overboard as too much stevia can result in bitterness.
Stevia water enhancers are an easy way to cut calories from beverages while staying hydrated. The added flavor makes plain water much more enjoyable. Just remember that moderation with stevia is key to avoid potential side effects.
Baking with stevia
Stevia can be used in baking for sweetening baked goods like cakes, cookies, muffins and more. However, baking with stevia can be tricky due to its ultra-concentrated intensity. Here are some tips for success:
– Use stevia extract powders rather than whole leaf stevia which may have a bitter aftertaste from tannins
– Cut back on stevia amount in recipes by 25% initially as heat reduces stevia’s sweetness
– For each 1 cup of sugar called for, substitute 1/4 to 1/3 cup granular erythritol plus 1/8 tsp powdered stevia
– Add extra liquid or moisture to account for reduced bulk from sugar and prevent dry baked goods
– Combine stevia with sugar alcohols like erythritol or xylitol which provide bulk and help baked goods rise
– Stevia pairs well with cinnamon, vanilla, nutmeg and ginger to balance flavor
– Chilling baked goods like cookie dough or cake batter before baking allows stevia flavor to develop
– Store baked goods made with stevia in the refrigerator or freezer as heat diminishes stevia’s sweetness
With careful adjustment of recipes and amounts, stevia can be an excellent way to cut calories and carbs in your favorite baked treats. But be prepared for some trial and error – stevia baking takes practice to perfect!
Stevia side effects and safety
Stevia is generally recognized as safe (GRAS) by the FDA and well-tolerated in moderate amounts. However, some potential side effects have been reported with high intakes:
– Bloating or nausea at excessive doses due to gastrointestinal effects
– Allergic reaction in those with sensitivity to the ragweed plant family
– Hypoglycemia or low blood sugar when combined with diabetes medication
– Metallic or bitter aftertaste, especially from whole leaf stevia varieties
– Interaction with medication metabolism as stevia may impact gut enzymes
To avoid adverse effects, be mindful of how much stevia you consume. Moderation is key, as very large doses may lead to unwanted symptoms in some individuals. Those on diabetes or blood pressure medications should monitor levels when adding stevia to their diet.
Pregnant or nursing women should exercise caution, as research on stevia’s safety in these groups is limited. For children, it’s best to stick with smaller amounts of stevia due to their sensitivity to excess sweetness.
When used wisely within recommended dosing guidelines, stevia offers a low-calorie sweetening option free of sugar’s potential drawbacks. But be conservative with your stevia usage and discontinue if any concerning symptoms arise.
Frequently asked questions
Here are answers to some common questions about using stevia in tea:
Does stevia have carbs or calories?
No, stevia has no carbs, calories or sugar. The steviol glycosides provide all the sweetness but without sugar’s caloric impact.
What is the shelf life of stevia?
Unopened, stevia has a shelf life of approximately 2 years. Once opened, it’s best used within 1 year and should be kept in a cool, dry place.
Will stevia break a fast?
No, using small amounts of stevia should not break a fast as it does not raise insulin or blood glucose levels. But excessive intake may cause an insulin response.
Does stevia cause a blood sugar spike?
No, stevia has a glycemic index of 0 and clinical studies show it does not affect blood glucose or insulin levels. So it is generally safe for diabetics.
Can you use stevia if pregnant?
While small amounts are likely fine, data on stevia safety during pregnancy is limited. It’s best to exercise caution and consult your doctor before regular use.
Conclusion
Stevia is an incredibly handy natural sweetener that allows you to cut sugar and calories from tea while still enjoying sweetness. Start with a tiny amount of stevia and work upwards based on the variety of tea and your desired level of sweetness.
While highly potent, stevia is generally safe when used moderately. Adjust recipes to account for its intense sweetness compared to sugar when baking. With the right balance, stevia can satisfy your sweet tooth in a healthy, low-calorie way.
