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Use Stevia as a Zero-Calorie Sweetener with Benefits

Use Stevia as a Zero-Calorie Sweetener with Benefits

Stevia is a healthy, tasty way to sweeten just about anything and control blood sugar levels.


Regular consumption of sugar-sweetened beverages (and particularly carbonated soft drinks), can lead to weight gain and increase your risk of cardiovascular and metabolic diseases. Not to mention the daily highs and lows that come with regularly spiking your blood sugar levels.

The common solution for sweetening foods and beverages and avoiding the issues with blood sugar levels is to use artificial sweeteners like sucralose (Splenda) and aspartame (Nutrasweet, and now AminoSweet). While these substances may not be as harmful as some say, studies have shown that they may indeed cause harmful effects in the body. Until further research is done, I think it’s smartest to avoid them.

So what can we use as a safe, low-calorie sweetener that doesn’t negatively impact our blood sugar levels?


Well, stevia extracts known as “steviol glycosides,” to be exact.

Stevia is a plant with sweet leaves, and research has shown that it increases insulin sensitivity, helps regulate blood glucose levels, has anti-carcinogenic properties, decreases oxidative stress associated with eating large amounts of carbohydrates, reduces blood pressure and inflammation in the body, lowers bad cholesterol levels, and protects the kidneys.

In addition, very little is actually needed because steviol glycosides are 300 times sweeter than sugar, making them a 0-calorie sweetener. Their effects on insulin (and thus blood sugar levels) are also negligible (one study showed that stevia eaten with a meal resulted in lower insulin levels than aspartame or sucrose).

So I recommend giving stevia a try. You can go with liquid stevia, but I much prefer this product:

stevita stevia


What do you think of stevia? Love it? Hate it? Have a favorite brand? Let me know if the comments section below!

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  • Mastergunz

    I love stevia. I have been using it with cinnamon on my oatmeal for years instead of brown sugar. It also makes a nice alternative to soft drinks ith dinner. Mix a packet in a cup of water with a bit of lemon juice and bam, zero calorie lemonade.

    • Nice! Yeah it goes well with oatmeal, and I really like it in tea too (I like fruity hot teas).

      • Jaminglish

        To be honest, I have been trying stevia on and off for a few months, but just can’t get used to the taste.

        • Michael Matthews

          I understand. Some people really don’t like it.

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  • Mike

    I use it in my coffee..not as sweet as splenda..though I got used to it, particularly noting the benefits being worth it. If we choose well the majority of our week..chances of negatives health wise decrease.Positives increase. Good enough for me.

    • Michael Matthews

      I like to use it my tea and I agree that doing a bunch of little things right really makes a big difference in the long run.

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  • Audrey

    What about Truvia? Is it safe like Stevia or questionable like Splenda, etc.?

    • Michael Matthews

      Truvia is fine. It’s erythritol (a safe sugar alcohol) and stevia.

      • Ge

        What about “Pure Via” (Mfg: Whole Earth Sweetener Co.)? –It has dextrose & cellulose powder mixed in with Stevia and claims non-GMO ingredients.

        • Michael Matthews

          Not sure why the dextrose…

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  • Ian Hubbell

    It seems all the powder forms on the market have some sort of bulking agent (The one you talk about has Erythitol, Stevia-in-the-raw has dextrose, “Sweet Leaf” has inulin insoluable fiber, etc.) I’m also by NO MEANS endorsing Dr. Axe or his articles, if you have even heard of him, but I ran into this article and was wondering what your opinion is on the matter: http://draxe.com/stevia-side-effects/ Thanks, huge fan of your stuff!

    • Erythitol is totally fine–it’s just a sugar alcohol. Dextrose is fine too of course.

  • Jonathan Martinez

    I found this article from a well know and respected blogger. What are your thoughts about it?


    You have stevia on your legion products correct?

    Thanks Mike

  • LA

    I have done a lot of reading about stevia and one school of thought is that it’s not a good thing to use, compared to natural sugars like honey, because when your taste receptors sense “sweet” they release specific hormones and enzymes to deal with digesting the sugar, only with stevia (pure liquid stevia, not the powdered ones with sugar-fillers) there is no actual sugar to find and react to. This seemed to have some scientific legitimacy, do you know anything about this?

    • That’s an argument generally made against artificial sweeteners, not stevia…

  • Mr. Anonymous

    I just can’t stand the taste. It’s way too bitter…so what other options are there?

  • MarkH

    Hey Mike I’ve heard that extracting stevia is done with a lot of toxic chemicals and the end product has a small percentage of stevia in it.Is this true?And how do I know the stevia I buy is safe?

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