The Complete Stevia Guide
Stevia in one paragraph: stevia sugar is not sugar. It is a sweetener made from steviol glycosides, the sweet compounds in the leaf of the stevia plant, and it is about 200–300 times sweeter than sugar with almost no calories. Regulators such as JECFA, EFSA and the US FDA allow it, with an acceptable daily intake of 4 mg per kg of body weight (as steviol). Reb-M is the steviol glycoside that tastes closest to sugar. This guide brings together everything Lucarise has written about stevia, from the basics to safety, labels and calculators.
Start here: stevia basics
- Stevia sugar: what it is: where it comes from, the types you find in shops and how to use it.
- What is stevia Reb-M?: the stevia that does not taste like stevia, and how it is made.
- Natural sweeteners explained: stevia, erythritol and other sugar alternatives compared.
- What is erythritol?: the sugar alcohol in most stevia blends, its safety and daily limit.
- Organic stevia: what “organic” means, and whether it is better than regular stevia.
- Stevia vs sucralose vs aspartame: the three “diet sugar” sweeteners compared for safety, heat and taste.
- Stevia leaves: can you use the leaves instead of sugar, and how they differ from stevia powder.
- How to spot real stevia: read the label, E 960, and the fillers to avoid.
Health and safety
- Stevia side effects: is stevia safe?: blood sugar, weight, fertility, pregnancy and children.
- Stevia for diabetics: does stevia raise blood sugar, and what to watch on the label.
- Stevia benefits: what the evidence shows, and what it does not.
Sugar facts and free calculators
- Stevia to sugar conversion calculator: convert sugar to stevia for drinks and recipes.
- Sugar calculator: add up the sugar in your drinks and compare it with the WHO limit.
- How much sugar is in your café drink?: karak, Spanish latte and 8 more, compared.
- How much sugar is in Ramadan drinks?: Vimto, jallab, qamar al-din and more.
Stevia quick facts
| Question | Short answer |
|---|---|
| What is it made from? | Steviol glycosides from the stevia leaf (E 960 on labels) |
| How sweet is it? | About 200–300 times sweeter than sugar |
| Calories | Almost none |
| Acceptable daily intake | 4 mg per kg of body weight a day (as steviol) |
| Which type tastes closest to sugar? | Reb-M, with much less bitter aftertaste |
| Pure extract per teaspoon of sugar | About 10–20 mg; blends differ, so check the pack |
| What to avoid on the label | Dextrose or maltodextrin listed first |
Shop Lucarise stevia
- Stevia Reb-M Sweetener – Classic: Reb-M with erythritol, 50 sachets of 1 g; no sugar, zero calories.
- Stevia Reb-M Sweetener – Cardamom: with a hint of cardamom, made for karak, Arabic coffee and tea.
- All stevia sweeteners.
Start with one sachet per cup and adjust to taste.
🍰 Using stevia in cakes or keto desserts? Read baking with stevia: what works and how much to use.
Choosing a product: types of stevia (drops, powder, sachets) and how to choose the best.
Stevia: frequently asked questions
Is stevia sugar natural?
Stevia sweeteners come from the stevia plant: the sweet steviol glycosides are extracted from the leaf and purified. Reb-M can also be made by converting Reb A from the leaf with enzymes, or by fermentation; both give the same molecule.
Is stevia safe?
JECFA, EFSA and the US FDA allow steviol glycosides, with an acceptable daily intake of 4 mg per kg of body weight a day (as steviol). Normal use in drinks is well below this.
Does stevia raise blood sugar?
Pure steviol glycosides do not raise blood sugar. Check the label, because some products add dextrose or maltodextrin, which can.
Which stevia tastes most like sugar?
Reb-M, because it has much less of the bitter, liquorice aftertaste associated with classic stevia.
Why is erythritol mixed with stevia?
Stevia is so sweet that a cup needs only a few milligrams. Erythritol adds body so you can measure it easily, and it rounds out the taste.
Does stevia help with weight loss?
Stevia has almost no calories, but the WHO advised in 2023 against using non-sugar sweeteners for weight control. Your overall diet matters most.
