Do you know if a sugar substitute such as Stevia is better than Splenda? As a diabetic, I'm always concerned with my sugar intake.
As a lover of sweets, I admit that I don't avoid sugar snacks and desserts as much as I should, but I do limit the amount of sugar and carbs that I consume. I use a sugar substitute to help my health goals and still enjoy a sweet treat.
Both Stevia and Splenda are popular sugar substitutes. First, is one more risky to good health than the other? Second, is one more cost effective. Finally, does one have more health benefits than the other?
Here's the good and bad about sugar.
Health Risk. Both have been approved for consumption in the United States. Stevia has been approved for use in the United States as a food additive since 2008. Splenda was approved since 1998. However, recently, some concerns have been raised about Splenda.
A. Stevia refers to a sweetening substitute thats made from the leaves of the Stevia rebaudiana plant. It's sold as a "natural" product and is 100% zero-calorie additive, although it is still manufactured. It has to be, no one wants to put the leaves of a plant in their brownie dessert.
Stevia is naturally grown and consequently has no harmful additives present. The Stevia plant is part of the sunflower family, native to subtropical and tropical regions from western North America to South America.
The sweet leaf is widely used as a sweetener and sugar substitute in countries like Brazil without any reported issues.
Stevia is the brand name for Truvia, PureVia, Truvia, Sweetleaf, etc. The product has no known health risks.
B. Splenda is the brand name for a sucralose-based artificial sweetener that's actually derived from sugar. It contains about 95% dextrose (D-glucose) and maltodextrin which the body readily metabolizes, combined with a small amount of mostly indigestible sucralose.
Splenda is one of the more popular choices for shoppers. It has been used by millions of individuals. It claims to be zero-calorie product, but the extra ingredients (dextrose or maltodextrin) both contain calories.
Note: Although Splenda claims "no calories," the packaging says "Each packet has less than 1 gram of carbohydrate and less than 5 calories, which meets FDA's standards for no-calorie foods." This statement, non-statement, troubles me.
Certain controversies about Splenda have been raised lately due to the added ingredients, but concerns about the side effects have not been confirmed.
Splenda is registered as a trade mark by the British company Tate & Lyle and is the commercial name of a sucralose-based artificial sweetener derived from sugar.
When you take a closer look at Stevia and Splenda, there are some differences!
Cost-Effective. Stevia is 300 times more sweet so you use less to achieve the same sweetness. To compare which is more or less cost effective, consider that you consume less first. 6 teaspoons = 1 ounce (dry measure by volume).
Online at Amazon, you can buy 4 ounces of Stevia (115 grams) for about $19.35. SweetLeaf Stevia Powder, 4-Ounce Shaker Jars (Pack of 2)
Online at Amazon, for $19.34, you can buy 1.75 ounces, 50 grams of Splenda. Splenda No Calorie Sweetener, 50 Count Packets, 1.75 Ounce
To be fair, I made the same comparisons at Walmart.
SweetLeaf Sweetener SteviaPlus Fiber Powder Shaker Sweet Leaf, 4 oz. for $10.58
Splenda No Calorie Sweetener Packets, 50 Count, 1.75 oz for $2.22 (although out of stock at this time)
Health Benefits. Stevia has an effect on blood glucose and may even enhance glucose tolerance. In other words, Stevia is recognized by the body as a sweetener, so it satisfied my craving for sweets, but it does not cause the body to produce insulin as a result of an increased in glucose or "blood sugar." That makes it the perfect sweetener for diabetics.
Carbs and diabetes: People with diabetes must always focus on carbohydrates. Depending on individual health challenges, reliable sources indicate that most people with diabetes should not consume more than about 130 grams of carbohydrate each day.
Diabetics can reduce their propensity toward insulin resistance, and therefore cut the diabetes risk, lower inflammation caused by insulin spiking in the blood, lower fat storage and even lower LDL or “bad” cholesterol. Learn more about carbs, fat and sugar, here.
Availability. Splenda is easier to find at the local grocer. If you want the benefits of Stevia and can't find it at your local grocery store, you can probably find the powdered or crystallized Stevia at the natural foods store.
Weight Control. Both Stevia and Splenda can be beneficial for people trying to lose weight.
Taste. No difference, but not to be all rosy cheeks and dimples, some people claim to detect an aftertaste when they consume Stevia.
I try to make sure I know exactly what's in my food, before I eat and drink