Truvia vs. Stevia: What’s the Difference?

The range of artificial sweeteners available today has expanded, particularly as more people look for ways to enjoy sweetness without the high calorie load that sugar brings.

The metallic flavor once associated with saccharin (the sweetener used in Sweet ’N Low) has largely been replaced by alternatives that taste more like sugar, such as aspartame. That’s welcome news for people with diabetes and others who need to control blood sugar levels.

Like many artificial sweeteners, stevia-derived products don’t raise blood glucose, according to the Diabetes Teaching Center at the University of California, San Francisco.

Stevia-based sweeteners may also assist with weight loss. Stevia is far sweeter than table sugar — so only a small amount is needed — and it contains no calories.

What is stevia?

Stevia rebaudiana is a plant native to South America. Commonly called sweet leaf or sugar leaf, its names hint at its natural sweetness.

A highly purified extract of stevia, rebaudioside A (sold as Rebiana), is regarded as generally recognized as safe (GRAS) by the Food and Drug Administration (FDA) for use as a food additive.

Less refined extracts and whole stevia leaves are not approved by the FDA for use as food ingredients, although they’re marketed as dietary supplements in powder and liquid forms. Always check with a healthcare provider before starting any new supplement.

What is Truvia?

Truvia is a commercial sweetener developed by the Coca-Cola Company together with Cargill. It’s produced from a refined stevia extract.

People use it to sweeten beverages, and it’s suitable for baking and cooking as a sugar substitute.

Although Truvia is promoted as a natural option because it originates from the stevia plant, it undergoes several purification steps. It also contains added components like erythritol (a sugar alcohol) and natural flavorings.

The FDA states that “natural” generally means a food does not contain added artificial or synthetic ingredients that wouldn’t normally be expected there.

Zero calories and dental benefits

Both stevia and Truvia provide virtually no calories. Because stevia is much sweeter than table sugar and many other sweeteners, you use considerably less.

Having no calories makes stevia-based products useful in weight-management strategies. Keep in mind, however, that any food can contribute to weight gain if total calorie intake exceeds calorie expenditure.

Swapping sugar for a stevia product cuts out the sugar calories but leaves the calories from other recipe ingredients unchanged.

A 2013 review indicates that stevia and its derivatives do not promote tooth decay and may inhibit bacterial growth in the mouth. That suggests stevia is unlikely to cause cavities and may even help prevent them and reduce the risk of gingivitis.

Can you cook with stevia?

A major advantage of stevia sweeteners over many other non-sugar alternatives is that they tolerate heat, so they can be used in cooking and baking.

Truvia’s maker recommends using about one-third the amount of Truvia compared with sugar. Truvia is also available in blends that include small amounts of table sugar or brown sugar.

If you’re not overly fond of very sweet flavors but want to experiment, try tossing a stevia leaf into a glass of unsweetened iced tea.

Is stevia a wonder ingredient?

Stevia has been researched for a range of potential effects, both positive and negative. A 2012 study published in a Chilean health journal suggests stevia may improve mood and curb sugar cravings.

A 2001 study indicates stevia might help prevent diarrhea caused by rotavirus, though this research is dated and more contemporary studies are necessary.

Also note that most stevia sold in the U.S., including Truvia, is a processed and refined form of the plant. Results observed with whole stevia leaves don’t necessarily apply to processed stevia products. For more on sweeteners and fasting, see does stevia break a fast.