Stevia is a natural sweetener that comes from the leaves of the stevia plant. It is an excellent sugar substitute for people looking to reduce their sugar intake as it has no calories and does not raise blood sugar levels. When using stevia to sweeten tea, there are some key things to consider to get the sweetness just right.
Stevia as a Sugar Substitute
Stevia contains steviol glycosides which give it a sweet flavor. The two main steviol glycosides are stevioside and rebaudioside A. Stevioside is between 110 to 270 times sweeter than sugar while rebaudioside A is between 250 to 450 times sweeter. This high level of sweetness means you need to use very little stevia to replace the sweetness of sugar.
The major benefits of using stevia as a sugar substitute include:
- It has no calories and no effect on blood sugar levels
- It does not promote tooth decay
- It can be used in both hot and cold drinks
- It is stable at high temperatures meaning it can be used in baked goods
Some downsides to stevia are that some people detect a slightly bitter or metallic aftertaste. The taste can also vary between different stevia products and brands.
Calculating Stevia to Sugar Ratios
When replacing sugar with stevia in a recipe, you need to adjust for the difference in sweetness between the two. As a general rule of thumb:
- 1 teaspoon of sugar is equivalent to 1/4 teaspoon of stevia powder
- 1 cup of sugar is equivalent to 1 teaspoon of stevia powder
However, these ratios can vary depending on the specific stevia product you are using. Always check the packaging recommendations.
For tea, a good starting point is to use:
- 1 pinch or 1/16 teaspoon of stevia powder per cup of tea
- 2-3 drops of liquid stevia extract per cup of tea
From there you can adjust the amount to your taste preferences. Keep in mind you need much less stevia than regular sugar to achieve the desired sweetness.
Tips for Using Stevia in Tea
Here are some useful tips when using stevia as a sugar substitute in tea:
- Start with a small amount of stevia and add more to taste – it is easy to over-sweeten
- Dissolve stevia powders fully before drinking for an even sweetness
- Adjust the amount according to the type of tea – stronger teas like black tea need more sweetener than delicate green teas
- Pair sweeter teas like chai with the lower end of stevia to avoid overpowering flavors
- Liquid stevia works well for iced tea as it dissolves easily in cold drinks
- For best flavor, use high purity stevia extracts
How Does Stevia Compare to Other Sweeteners in Tea?
Here is a comparison of using stevia versus other common sugar substitutes in tea:
| Sweetener | Sweetness Comparison to Sugar | Taste | Notes |
|---|---|---|---|
| Stevia | 200-300 times sweeter | Slightly bitter, licorice-like aftertaste | Natural, no calories. Good substitute for sugar in tea. |
| Splenda | 600 times sweeter | Cooling effect, can have chemical aftertaste | Artificial, mixed reviews on taste in tea |
| Equal | 200 times sweeter | Cooling effect, somewhat metallic aftertaste | Artificial, may overpower delicate tea flavors |
| Xylitol | As sweet as sugar | Cooling effect | Low glycemic impact, derived from birch bark |
As you can see, stevia has some advantages over artificial sweeteners in providing a natural, no calorie sweetness to tea without too much flavor alteration. The amount needed is very small so it sweetens without overpowering the tea.
Stevia Powder vs Liquid Extracts
Both stevia powder and liquid extracts can be readily used to sweeten tea. Here is a comparison:
| Stevia Powder | Liquid Stevia Extract | |
|---|---|---|
| Sweetness | 200-300 times sweeter than sugar | 150-300 times sweeter than sugar |
| Taste | Slightly more bitter, earthy taste | More pure, clean sweetness |
| Convenience | Easy to measure and add to tea | Pre-dissolved, good for iced tea |
| Cost | Very affordable | Slightly more expensive |
Both products have their merits and come down to personal preference. Powders may work better for hot tea while liquid is convenient for cold brews. Using a higher purity liquid stevia extract can minimize bitter aftertastes.
The Best Stevia Products for Tea
When choosing a stevia product for tea, look for:
- High purity extracts – minimizes aftertaste
- Finely ground powder – dissolves easily
- Flavorless options – won’t alter tea’s flavor
- Consistency between batches
- Reputable brand known for quality
Some top stevia picks for tea are:
Stevia Powders:
- NuNaturals Stevia Powder
- Stevita Stevia Extract in the Raw
- SweetLeaf Stevia Powder
- ZZZQuil Pure Via Stevia Powder
Liquid Stevia Extracts:
- NuNaturals Liquid Stevia
- SweetLeaf Liquid Stevia
- Sweet Drops Liquid Stevia
- NOW Foods BetterStevia
Be sure to experiment between products and types to find your perfect stevia sweetener for tea.
Recipes Using Stevia in Tea
Here are some tasty tea recipes using stevia as a sugar substitute:
Iced Green Tea with Stevia
- Brew 2 green tea bags with 4 cups hot water for 5 minutes
- Remove tea bags and chill tea in fridge
- Add 2-3 drops liquid stevia and stir until dissolved
- Pour over ice and garnish with mint
Stevia Sweetened Chai Tea Latte
- Heat 1 cup non-dairy milk of choice
- Add 1 chai tea bag, 1/4 tsp cinnamon, 1/4 tsp ginger, pinch cardamom. Steep 5 minutes.
- Remove tea bag. Add 1/8 tsp stevia powder and whisk until frothy.
Passionfruit Iced Tea with Stevia
- Steep 4 passionfruit herbal tea bags in 4 cups boiling water for 10 minutes
- Remove tea bags and chill tea in fridge
- Once cool, add juice of 1 passionfruit and 2-3 drops stevia
- Pour over ice and top with mint
Experiment with different tea flavors and stevia products to find your perfect sweetness level!
The Bottom Line
Stevia is an excellent no calorie, natural sweetener that can be used to effectively replace sugar in tea. Due to its high sweetness intensity, only very small amounts are needed. To replace 1 teaspoon of sugar, use 1/4 teaspoon stevia powder or 2-3 drops liquid stevia. Adjust to your taste preferences and the variety of tea. Both powder and liquid stevia work well in hot and iced teas. Choosing high purity extracts can minimize bitter aftertastes. With some experimenting, stevia can sweeten tea naturally without overpowering its delightful flavors.