Stevia and Splenda are both popular sweeteners used as sugar alternatives, offering sweetness without the added calories or spikes in blood sugar.
Learn about the differences between stevia and Splenda and whether one is healthier than the other.
What is stevia vs. Splenda?
Stevia
Stevia is a natural sugar alternative made from the leaves of the Stevia rebaudiana plant. The active chemical compounds in stevia are steviol glycosides, which are mainly made up of stevioside and rebaudioside. It is about 200 times sweeter than sugar.
Stevia cannot be broken down by the body, and therefore does not contribute to your calorie count. Stevia also has no glycemic index and does not cause blood sugar spikes since your body does not need insulin to metabolize it.
Splenda
Splenda is a low-calorie artificial sweetener made from sucralose. Sucralose is a type of indigestible artificial sugar. It is made via a chemical process that makes it 450-650 times sweeter than sugar.
It is essentially made calorie-free by replacing some sugar molecules called hydroxyl with chlorine.
What are the differences between stevia and Splenda?
| Stevia | Splenda | |
|---|---|---|
| Chemical components | Made from Stevia rebaudiana plant, stevioside, and rebaudioside along with other compounds such as ascorbic acid, beta-carotene, calcium, iron, magnesium, phosphorus, potassium, protein, and zinc | Made from sucralose |
| Level of sweetness | 200 times sweeter than sugar | 450-650 times sweeter than sugar |
| Forms available | Powdered, liquid, granulated, dried | Powdered, liquid, granulated, dried |
| Optimal use | Beverages, desserts, sauces, and baked products | Beverages |
| Causes blood sugar spikes | No | No |
| Natural or processed | Natural | Processed |
| Aftertaste | Slightly bitter or licorice-like | No aftertaste |
| Calorie content | No calories | Contains some calories |
| One serving size |
|
|
| Nutrients per serving (1 teaspoon or 0.5 grams) | Negligible amount of carbs, fat, protein, vitamins, and minerals | 0.5 grams of carbs and 0.02 mg of potassium |
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowWhich one should you choose?
Both stevia and Splenda are overall safe and calorie-free sugar substitutes, but research on their long-term health effects is still ongoing.
In general, purified stevia appears to be associated with the fewest health concerns. Sucralose has been shown to potentially increase the risk of inflammation and create potential carcinogens called chloropropanols when used for cooking or baking.
The American Heart Association (AHA) recommends limiting added sugars to no more than 100 calories a day for women (6 teaspoons a day) and no more than 150 calories for men (9 teaspoons a day). When choosing between stevia vs. Splenda, keep in mind their best uses and enjoy it in moderation.
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Health Solutions From Our Sponsors
The 5 Best (and worst) Sweeteners You Can Eat. https://health.clevelandclinic.org/5-best-and-worst-sweeteners-your-dietitians-picks/
The Truth About Stevia—The So-called “Healthy” Alternative Sweetener. https://www.acefitness.org/certifiednewsarticle/1644/the-truth-about-stevia-the-so-called-healthy-alternative-sweetener/
What to Know About Sucralose. https://www.webmd.com/diet/what-to-know-about-sucralose
Is Sucralose (Splenda) Bad for You? https://health.clevelandclinic.org/is-sucralose-splenda-bad-for-you/
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stevia
Stevia is a natural sweetener extracted from the leaves of Stevia rebaudiana plant. Stevia is used as a zero-calorie alternative to sugar and it is used to reduce blood sugar levels and blood pressure, and aid weight loss, however, there aren’t enough scientific studies to support many of these uses. Common side effects of stevia include nausea, bloating, dizziness, numbness, and allergic reaction. Avoid using stevia if you are pregnant or breastfeeding.
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