Quick Answer
A packet of Stevia in the Raw typically contains 0 calories. Stevia is a natural, plant-derived zero-calorie sweetener that can be used as an alternative to sugar.
What is Stevia?
Stevia is a natural sweetener that comes from the leaves of the Stevia rebaudiana plant. It is a zero-calorie sweetener that many people use as an alternative to sugar.
Some key facts about stevia:
- Stevia leaf extracts are 200-300 times sweeter than sugar.
- It has a glycemic index of 0, meaning it does not raise blood sugar levels.
- It contains very few, if any, calories.
- Stevia approved for use as a sweetener in many countries around the world.
The sweet compounds in stevia are called steviol glycosides. These naturally occurring compounds give the stevia leaf its sweet flavor. The two main glycosides are stevioside and rebaudioside A.
Stevia extracts contain various amounts of these sweet glycosides. Products like Stevia in the Raw contain higher purity stevia extracts with rebiana being the primary glycoside.
Stevia as a Zero-Calorie Sweetener
One of the main benefits of stevia is that it contains virtually no calories.
The steviol glycosides in the Stevia leaf are incredibly sweet but do not contain any sugar molecules. So you get the sweetness without the calories!
Here are some key points on stevia being a zero-calorie sweetener:
- The stevia extracts used in sweeteners are isolated plant compounds, not actual sugar or carbohydrates.
- Human metabolism cannot break down the glycosides into energy, so they pass through the body untouched.
- Stevia provides intense sweetness but with no energy content from sugar or other carbohydrates.
- A serving or packet of stevia is essentially calorie-free, containing at most 1-2 calories.
This makes stevia very popular for people watching their calorie or carbohydrate intake. It provides sweetness without affecting blood sugar or insulin levels.
Calorie and Nutrition Facts for Stevia in the Raw
Looking specifically at Stevia in the Raw, let’s examine the calorie and nutrition information:
Stevia in the Raw Packets (1g):
- Total Calories: 0
- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrates: Less than 1g
- Sugars: 0g
- Protein: 0g
As you can see, a single 1 gram packet of Stevia in the Raw contains virtually no calories, fat, carbohydrates, or sugars.
It also contains no protein or sodium. The only ingredient is stevia leaf extract, containing rebaudioside A as the sweetening compound.
So a single packet provides intense sweetness with zero effect on calories or blood sugar.
Stevia in the Raw Conversion
To provide equivalency with sugar, here is how Stevia in the Raw converts relative to common measures of regular sugar:
| Stevia in the Raw | Equals | Sugar |
|---|---|---|
| 1 packet (1g) | Equals | 2 tsp sugar |
| 0.5 packet (0.5g) | Equals | 1 tsp sugar |
| 0.25 packet (0.25g) | Equals | 1/2 tsp sugar |
As you can see, a packet of Stevia in the Raw provides the sweetness of 2 teaspoons of sugar, without any of the calories.
Benefits of Stevia as a Zero-Calorie Sweetener
Using stevia and Stevia in the Raw offers several benefits as a zero-calorie sweetening option:
- Weight Management – Stevia allows sweetness without extra calories that may lead to weight gain.
- Blood Sugar Control – The zero impact on blood glucose levels benefits people with diabetes or insulin resistance.
- Tooth Health – Bacteria cannot feed on stevia the way it does sugar, so it does not cause cavities.
- Plant-Based – Stevia comes from a natural plant source, not artificial chemicals.
- Cost – Using stevia packets may save money compared to purchasing conventional sweeteners.
Stevia in the Raw makes it easy to add stevia to beverages or recipes for zero-calorie sweetness. The small packets are portable for on-the-go use as well.
Cooking and Baking with Stevia
Stevia can be readily used in place of sugar in beverages, foods, and baked goods for a zero-calorie alternative. However, because stevia extract is much sweeter than sugar, adjustments need to be made.
Here are some tips for cooking and baking with stevia:
- Use 25-30% less stevia extract than the amount of sugar called for in a recipe.
- Bulk up the liquid and other dry ingredients slightly to account for the reduction in volume from sugar.
- Lower oven temperatures slightly, as stevia browns faster than sugar.
- For baking, try combining stevia with bulking agents like fruit purees to improve texture.
- Stevia pairs well with chocolate, berries, citrus, vanilla, and cinnamon flavors.
- Stevia may have a slight bitter aftertaste, so complement it with flavors like citrus, vanilla, almond, or coconut.
With some adjustments, stevia can work well in home cooking and baking. Start by substituting it for 25-50% of the sugar called for in a recipe and adjust to taste preferences.
Is Stevia Safe?
Safety studies in humans have consistently shown stevia sweeteners to be well tolerated and safe for use by the general population when consumed in moderation.
Some key points on the safety of stevia:
- Stevia leaf extracts have GRAS status for use as a sweetener in foods and beverages.
- European food safety agencies approve stevia for use in food products.
- Long-term studies show no adverse effects of stevia consumption in humans.
- Stevia does not appear to affect blood glucose or insulin response.
- Stevia is not known to be toxic, addictive, or carcinogenic.
For most people, moderate amounts of stevia are considered safe. As with anything, individual sensitivities or allergies are possible. But major regulatory agencies confirm stevia has a good safety profile for use as a sweetener.
Is Stevia Keto-Friendly?
The ketogenic or “keto” diet relies on very low daily carbohydrate intake to achieve a metabolic state of ketosis for fat-burning.
With zero net carbs and calories, stevia is considered one of the most keto-friendly sweetener options.
Unlike sugar alcohols like maltitol and sorbitol, stevia does not impact blood glucose levels or insulin secretion. This makes it an ideal non-carb sweetener for keto.
Using Stevia in the Raw packets to sweeten keto beverages, baked goods, and desserts allows dieters to satisfy cravings without disrupting ketosis.
| Sweetener | Keto-friendly? |
|---|---|
| Stevia | Yes |
| Monk fruit | Yes |
| Erythritol | Yes |
| Xylitol | No |
| Maltitol | No |
| Sorbitol | No |
| Sucralose | Yes |
| Aspartame | Yes |
| Saccharin | Yes |
| Sugar | No |
As this comparison shows, along with monk fruit and the sugar alcohol erythritol, stevia is one of the best keto-friendly sweeteners.
Stevia Allergy and Side Effects
For most people, stevia poses no significant side effects. However, a small percentage of people may be sensitive or allergic to stevia.
Potential side effects include:
- Allergic reactions – Hives, rash, itching, swelling
- Digestive upset – Nausea, bloating, diarrhea
- Headaches
- Dizziness
- Bitter or metallic aftertaste
These effects are more common in people having underlying allergies or intolerances.
For allergy sufferers, it is a good idea to first try a small amount of stevia to check for any reactions before increasing intake.
Also, some find that purified stevia extracts like rebaudioside A are less likely to cause side effects than whole leaf stevia powder. Products like Stevia in the Raw use the more purified extracts.
Is Stevia Safe During Pregnancy?
There are no major safety concerns over having stevia while pregnant. Small amounts of stevia are considered safe for pregnant women.
Studies looking at stevia intake during pregnancy found:
- No negative effects on fertility, fetal development, or birth outcomes
- No changes in maternal blood pressure, blood sugar or kidney function
- No difference from placebo in infant development through one year of age
Based on this research, health authorities approve stevia for pregnancy when used in moderation. As with anything during pregnancy, it is always best to be cautious and discuss with your doctor.
The bottom line is small amounts of stevia as an alternative sweetening option appear safe, but more research is still needed on higher intakes.
Stevia and Diabetes
With its zero glycemic impact and lack of calories, stevia shows potential benefits for people with diabetes.
Studies on stevia and diabetes find:
- Stevia does not raise postprandial glucose levels compared to sugar.
- Stevia exerts anti-hyperglycemic, insulinotropic, and glucagonostatic effects.
- Stevia may enhance insulin sensitivity and glucose uptake in healthy individuals.
- Stevioside has an anti-inflammatory and antioxidant effect.
Based on this research, stevia provides a safe alternative to sugar that may also offer therapeutic benefits for diabetes management.
As with any dietary changes for diabetes, it is best to discuss with your doctor before making modifications.
FDA Approval and GRAS Status
The U.S. FDA has approved highly purified stevia extracts as GRAS (Generally Recognized as Safe) for use as sweeteners.
Approved stevia sweeteners include rebaudioside A (rebiana), stevioside, and other steviol glycosides. These purified extracts have been determined safe for the general population by FDA standards.
Whole leaf stevia or crude stevia extracts are not considered GRAS and have not been approved for marketing as sweeteners in the U.S.
Stevia extracts like those found in Stevia in the Raw meet the GRAS purity standards. This provides assurance of safety when used in moderation.
Stevia Controversy and Debate
While stevia sweeteners have approval for use in most countries, there is some continuing controversy and debate over their merits and risks.
Some of the discussion points include:
- Effects on gut microbiota – Some studies link stevia to changes in gut bacteria populations. Impacts on health are still being studied.
- Plant estrogens – Stevia contains some naturally occurring plant estrogens including steviol and stevioside. Impacts on hormones are inconclusive.
- Bitter aftertaste – The steviol glycosides can accumulate over time in some people, causing a bitter taste that limits palatability.
- Safety studies – Critics argue more long-term human safety studies are needed to identify potential side effects.
While these are areas of discussion, most evidence to date indicates stevia has an acceptable safety profile when consumed in moderation as part of a healthy diet.
As with any food ingredient, individual reactions can vary. Monitoring your own effects provides the best gauge.
Conclusion
To summarize key points in answer to the original question:
- Stevia in the Raw packets contain zero calories, fat, or carbs.
- Stevia provides intense sweetness through naturally occurring plant compounds called steviol glycosides.
- Small amounts of stevia are generally recognized as safe by regulatory agencies.
- Stevia does not raise blood sugar or insulin levels, making it keto-friendly and a smart choice for diabetes.
- The calories in Stevia in the Raw are negligible, allowing it to be used freely as a zero-calorie sweetener.
Including stevia as part of a healthy diet can allow you to satisfy a sweet tooth without the extra calories of sugar. Stevia in the Raw provides a convenient calorie-free way to add sweetness to foods and drinks.
