Stevia: A Natural Sweetener

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. Its active ingredients, stevioside and rebaudioside A, are 200-400 times sweeter than sugar, yet contain no calories.

✅ Benefits of Stevia:

It has no effect on blood sugar → Suitable for diabetics.

It contains no calories → Supports weight management.

It is of natural origin → Plant-based and additive-free.

It contains antioxidant components → There is research suggesting it may slow down cell aging.

⚠️ Possible Harms of Stevia:

Its metallic or bitter taste is undesirable for some people.

At high doses (with very long-term and intensive use), some hormonal effects have been observed in animal studies (but this has not been confirmed in humans).

While unpurified stevia products (herbal leaf powders) are not FDA-approved, purified forms are.

**Sucralose: Lab-Based Sweetness

Sucralose is an artificial sweetener obtained by chlorinating the sugar molecule. It is approximately 600 times sweeter than sugar and remains stable even at high temperatures.

✅ Benefits of Sucralose:

0 calories → Helps manage weight.

Diabetic-friendly → Does not raise blood glucose.

Suitable for cooking and baking → Heat-stable.

Its taste profile is one of the most similar artificial sweeteners to sugar.

⚠️ Possible Harms of Sucralose:

May affect gut microbiota: Some studies have shown that sucralose may reduce the number of beneficial bacteria.

Some potentially harmful chlorine compounds may be released at high temperatures (above 180°C), especially during frying.

There is some discussion that it may affect insulin sensitivity with chronic use, but clear clinical evidence on this issue is lacking.

It is completely synthetic, so it is not preferred by consumers seeking naturalness.

???? Comparative Assessment

Criteria Stevia Sucralose

Source Natural plant Synthetic (sugar derivative)

Sweetness 200-400 times sweeter than sugar 600 times sweeter than sugar

Calories 0 kcal 0 kcal

Effect on diabetes Neutral (positive) Neutral (positive)

Effect on microbiota Neutral (unknown) Potential adverse

Heat resistance Medium (may degrade) High (but risky compounds may form)

Taste profile Natural but may be bitter Close to sugar and clear

Dose safety 4 mg/kg per day (ADI) 5 mg/kg per day (ADI)

**Conclusion and Expert Commentary

Both sweeteners are valuable alternatives for reducing the harmful effects of sugar. However:

In terms of naturalness and long-term safety, stevia, especially its purified forms (like Reb A 97%), is more advantageous.

In terms of taste and cooking, sucralose offers a taste closer to sugar, but should be used with caution for intestinal health.

⭐ Expert Tip:

If you prioritize naturalness, low risk, and plant-based ingredients: Stevia.

If you prefer the taste of sugar and want to use it in high heat: Sucralose, but in moderation.

Both sweeteners can be a temporary sugar substitute on your health journey, but the key is to avoid overdoing it. Just because a sweetener has zero calories doesn't mean it's unlimited.