In This ArticleView AllIn This ArticleWhat Is Stevia?Is Stevia FDA-Approved?What Are the Health Benefits of Stevia?Are There Any Downsides to Stevia?Can I Eat Too Much of It?Can I Use Stevia in Recipes?The Bottom Line
In This ArticleView All
View All
In This Article
What Is Stevia?
Is Stevia FDA-Approved?
What Are the Health Benefits of Stevia?
Are There Any Downsides to Stevia?
Can I Eat Too Much of It?
Can I Use Stevia in Recipes?
The Bottom Line
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Photo: Bima Ramadhani/EyeEm/Getty Images
News flash: Most of us eatw-a-a-a-ytoo much added sugar—around 17 teaspoons a day, according to theU.S. Department of Agriculture.That’s nearly three times more than the limit theAmerican Heart Associationrecommends (6 teaspoons a day for women and around 9 teaspoons for men). All that sweet stuff can not only lead to weight gain but also hike your risk for heart disease, diabetes and other chronic diseases.
Many people see a sweet solution in stevia, a no-calorie sweetener often used in sodas, candy, baked goods, jams, jellies and umpteen other foods labeled “sugar-free” or “diet.” But just how healthy is stevia? Does it have side effects, and is it safe? Here’s what experts know so far.
6 Swaps to Slash Added Sugars from Your Diet
Stevia is a liquid or powdered sweetener sold in the U.S. under several brand names, including Truvia, Stevia in the Raw and others. It’s made from a South American plant called stevia. The leaves containglycosides, which are 200 to 400 times sweeter than regular table sugar. People in South America have used the stevia plant for hundreds of years, both as a sweetener and as a remedy for burns, stomach troubles and other problems.
While the stevia you buy at the grocery storeistechnically plant-based, in reality it’s a highly processed extract that’s often combined with other ingredients. Some brands, like Truvia, contain sugar alcohols, a type of low-calorie carbohydrate.
A Buyer’s Guide to Sugar Substitutes
Stevia has an FDA rating known as Generally Recognized as Safe (GRAS). Sweeteners and other food ingredients with GRAS status can be legally added to foods sold in the U.S. The GRAS rating does not apply to whole-leaf stevia and less-processed stevia extracts, which cannot legally be added to food products in the U.S.
You get a natural sweetener with zero calories that doesn’t affect blood sugar—a plus for people with prediabetes and diabetes who follow a balanced diet. And it gets a good report card from some public advocacy groups: theCenter for Science in the Public Interestlisted stevia as one the safest sugar substitutes.
For starters, there’s the taste. Stevia has a slightly bitter flavor that some people don’t like. Stevia products made with sugar alcohols can also cause bloating, diarrhea and other stomach troubles for some people.
And there are other possible problems. Research suggests stevia and other non-nutritive sweetness have little effect on body weight. In 2022, theWorld Health Organizationissued a report that concluded using non-sugar sweeteners such as stevia had no long-term effect on body fat loss and overall weight, although it’s unclear if this applies to people with preexisting diabetes. A 2023 article inNature Medicinefound erythritol— which may be added to stevia—was linked to heart attack, blood clots, stroke and early death.
It would be pretty difficult. The World Health Organization defines the acceptable daily intake (ADI) as4 mg of stevia per kilogram of body weight. According to an FDA estimate, that means a 150-pound person could safely eat up to 10 packets of stevia a day—way more than you actually need, considering its intense sweetness.
That said, you should stop using stevia if you have any nausea, bloating or other side effects.
Most experts agree that more studies are needed on stevia’s long-term effects, particularly when it comes to weight control and diabetes. Still, commercial stevia sweeteners sold in the U.S. appear to be a safe sugar substitute.
Just don’t think of stevia as a sure ticket for weight loss. Instead, some experts suggest incorporating stevia into your diet—maybe a pinch in your morning coffee or mixed into a smoothie—as a way to cut back on added sugars overall.That’sthe real goal.
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