Using stevia as a replacement for maple syrup is a popular sugar substitute option for people looking to reduce their sugar and calorie intake. While stevia extract can provide the sweet taste of maple syrup without any calories or carbohydrates, there are some key differences to consider before swapping it into your favorite recipes.
Stevia as a Maple Syrup Substitute
Stevia is an extracted sweetener from the Stevia rebaudiana plant that contains steviol glycosides. These compounds give stevia its sweet taste but contain no calories or carbohydrates. This makes stevia an appealing alternative for people on low-carb, keto, diabetic, or sugar-restricted diets. Pure stevia extract is 100-300 times sweeter than table sugar, so you only need a tiny amount to sweeten foods and drinks.
Here are some potential benefits of using stevia as a maple syrup replacement:
- Zero calories and carbs – Maple syrup has about 52 calories and 13g carbs per tablespoon. Stevia has zero.
- Natural plant extract – Stevia comes from the stevia plant, not artificial chemicals.
- Doesn’t raise blood sugar – The glycosides in stevia don’t impact blood glucose levels.
- Helps reduce sugar intake – Stevia provides sweetness without added sugar.
- Keto and diabetic-friendly – Stevia won’t disrupt ketosis or glucose control.
Maple Syrup Nutrition Facts
To understand how stevia compares to real maple syrup, let’s look at the nutrition facts of pure maple syrup:
| Nutrition per 2 Tbsp | Maple syrup |
|---|---|
| Calories | 104 |
| Fat | 0g |
| Protein | 0g |
| Carbs | 27g |
| Sugar | 24g |
As you can see, pure maple syrup gets its thick, syrupy texture from sugar. Just two tablespoons contains 104 calories and 24g of sugar. It has no protein, fat, or fiber.
Stevia Nutrition Facts
In comparison, here are the nutrition facts for stevia extract powder and liquid forms:
| Nutrition | 1/4 tsp Powder | 15 Drops Liquid |
|---|---|---|
| Calories | 0 | 0 |
| Fat | 0g | 0g |
| Carbs | 0g | 0g |
| Protein | 0g | 0g |
| Sugar | 0g | 0g |
Stevia contains no calories, carbs, sugar, fat or protein. A tiny amount of stevia powder or liquid provides sweetness without any effect on blood sugar.
Taste Difference Between Maple Syrup and Stevia
While stevia extract is very sweet, it has some clear taste differences from real maple syrup that are important to note:
- Maple Flavor – Maple syrup has a distinct maple taste that stevia lacks. Stevia tends to have a more bitter, licorice-like aftertaste.
- Thickness – Maple syrup has a thick, viscous texture that stevia does not replicate.
- Sweetness – Stevia extract is much sweeter than maple syrup, so it may overpower recipes.
- Caramelization – Maple syrup caramelizes when heated or baked. Stevia does not caramelize or brown the same way.
These flavor and texture differences mean you can’t always use stevia as a direct 1:1 substitute in recipes that rely on maple syrup for more than just sweetness.
Best Uses for Stevia as a Maple Syrup Substitute
While stevia isn’t interchangeable with maple syrup in all instances, it can work well as a replacement in certain recipes or uses. Here are some of the best ways to use stevia in place of maple syrup:
- Pancakes and waffles – Add a few drops of stevia to pancake batter or waffle mix for a lower-sugar option.
- Oatmeal or porridge – Stir in stevia extract instead of drizzling maple syrup over oats.
- Yogurt or chia pudding – Sweeten up plain yogurt or chia seeds with stevia instead of maple syrup.
- Coffee or tea – Add liquid stevia to sweeten hot coffee and tea beverages.
- Sweet sauces – Use stevia extract to sweeten fruit compotes, chutneys, salad dressings, marinades, etc.
- Baked oatmeal – Add stevia to the batter of baked oatmeal and fruit dishes.
- Granola – Use a small amount of stevia instead of maple syrup when making homemade granola.
In these types of recipes, stevia provides background sweetness without the strong maple flavor. Keep the stevia minimal to avoid overpowering other ingredients.
Substitution Ratio
When swapping stevia for maple syrup, keep in mind that a little goes a long way. Here is a simple substitution ratio to follow:
- 1 tablespoon maple syrup = 1 teaspoon liquid stevia
- 1 tablespoon maple syrup = 1/4 teaspoon stevia powder
- 1 cup maple syrup = 1 tablespoon + 1 teaspoon liquid stevia OR 4 teaspoons powdered stevia
Since stevia is much sweeter than maple syrup, use this reduced amount and adjust to taste as needed. Start with less stevia and add more sweetness carefully.
Maple Syrup Substitutes Besides Stevia
While stevia is a popular maple syrup alternative, there are a few other sugar-free syrup substitutes to consider:
- Sugar-free maple syrup – Made with sugar alcohols like erythritol which don’t impact blood sugar.
- Monk fruit syrup – Monk fruit extract combined with erythritol to make a keto-friendly syrup.
- Maple flavor drops – Add maple flavoring to plain stevia or sugar-free syrups.
- Sugar-free pancake syrup – Generic versions are made with artificial sweeteners.
These provide more authentic maple flavor than plain stevia. But check labels for calories and carbs if you want to avoid sugar alcohols.
Recipe Adjustments
When using stevia instead of maple syrup in recipes, keep in mind some adjustments that may help:
- Reduce liquid – Maple syrup contains a lot of liquid, so you may need less milk or juice in recipes.
- Add thickness – Mix in a small amount of cornstarch, arrowroot powder, or xanthan gum to add viscosity.
- Boost maple flavor – Add maple extract or maple flavor drops to enhance the maple taste.
- Watch cooking time/temp – Caramelization may happen faster without the maple sugars.
- Swap binding ingredients – Applesauce, mashed banana, flax eggs, etc. can provide moisture and binding.
Test any recipe substitutions and tweak ingredients as needed to account for the differences between stevia and real maple syrup.
Is Stevia Safe?
Stevia has GRAS (generally recognized as safe) status as an approved sugar substitute in the United States and Canada. The acceptable daily intake is set at 4mg per kilogram of body weight per day.
Most people can safely consume moderate amounts of stevia without any side effects. Rare side effects may include:
- Allergic reaction (rare)
- Bloating or nausea if over-consumed
- Bitter/licorice aftertaste, especially with stevia extract
- Interaction with medications for diabetes, high blood pressure, etc.
There is no evidence that stevia negatively impacts fertility, blood pressure, or kidney function when used in normal food amounts. But as with any sweetener, moderation is key.
Bottom Line
Stevia can be used in place of maple syrup to provide the sweetness without any sugar, carbs, or calories. However, stevia lacks the distinctive maple flavor, viscosity, and caramelization of real maple syrup. It works best in simpler recipes where maple flavor is not critical. Adjust recipes to account for moisture, thickness, sweetness, and cooking time when swapping stevia for maple syrup.
