Is Stevia Unhealthy for You? What a Registered Dietitian Actually Thinks

July 24, 2025

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Image of a kitchen counter with little glass jars of sugar, stevia, coffee, and creamer. — Stevia is a zero-calorie sugar substitute — however does it have every other well being implications?Credit score: Pexels Juan Tapias

Stevia has lengthy been marketed as a wholesome various to desk sugar and low-calorie synthetic sweeteners. Researchers sometimes agree that stevia is secure to be used as a sweetener, and it might even have some well being advantages. Nevertheless, current studies present blended outcomes relating to the drawbacks of stevia.

Analysis on stevia and intestine well being reviewed in 2022 discovered it was unclear whether or not stevia helps or imbalances a wholesome intestine microbiome¹. One examine in 2016 additionally explored stevia’s potential to behave as an endocrine disruptor within the physique². Lastly, there are a number of doable frequent unintended effects like nausea and bloating which might be price being conscious of.

This text will discover the analysis behind this pure sweetener to check stevia towards different choices and reply one crucial query: “Is stevia wholesome?” Learn on to be taught extra about stevia leaf extract, doable stevia unintended effects, and who ought to keep away from stevia consumption.

What Is Stevia?

Stevia is a pure zero-calorie sweetener derived from the leaves of a South American plant. It’s generally used as a sugar substitute in varied meals and drinks, so you could already be consuming stevia with out understanding it.

The Plant vs. The Product

Stevia rebaudiana is the plant from which stevia sweetener is made. The candy compounds are discovered within the leaves of this plant. Stevia sweetener, additionally known as high-purity stevia leaf extract, comprises 95% or larger steviol glycosides. It’s vital to notice that solely stevia leaf extract, AKA stevia sweetener merchandise, have been authorized by regulatory businesses to be used in meals and drinks³.

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How Stevia Is Made

The candy taste of stevia comes from steviol glycosides (SGs) extracted from the leaves of the stevia plant². The leaves of Stevia rebaudiana comprise greater than 30 completely different SGs. Attributable to this abundance of SGs, stevia is usually ~250-300 instances sweeter than sucrose (also called normal desk sugar)⁴.

To create stevia merchandise, the leaves of the stevia plant are crushed and steeped in sizzling water. The liquid extract is then filtered to separate any remaining stable parts of the leaves, and the high-purity plant extracts are additional purified utilizing water and/or food-grade alcohol. This extract can then be processed to create powder or liquid stevia merchandise.

The Science Behind Stevia Security

Image of a spoon overflowing with stevia on a black background. — *Stevia, or stevia leaf extract, is constructed from the leaves of a plant native to South America.* – Credit score: Unsplash Immo Wegmann

FDA Approval and Regulatory Standing

As of 2008, the Meals and Drug Administration (FDA) reported stevia to be typically acknowledged as secure (GRAS)⁵. Equally, each the Joint Professional Committee on Meals Components and different worldwide meals security businesses concluded in 2005 that stevia could possibly be used with out issues about genotoxicity⁶.

So far as a secure dosage of stevia, the appropriate day by day consumption (ADI) of SGs in people is 12 mg of high-purity stevia extracts per kg of physique weight. For reference, for a 150-pound particular person, this comes out to only underneath 40 packets day by day (primarily based on 21 mg packets). Nevertheless, attributable to potential unintended effects, you must nonetheless all the time goal to devour stevia sparsely. And all the time seek the advice of your main care doctor when making any adjustments to your weight-reduction plan.

The Lengthy-Time period Security of Stevia

Regardless of the EFSA Panel on Meals Additive and Flavourings (FAF Panel) reporting in 2023 that there isn’t a security concern for steviol glycosides⁷, stevia is a comparatively new sweetening product. Lengthy-term research should be performed earlier than any long-term results might be confirmed.

Debunking Widespread Stevia Well being Considerations

The Intestine Microbiome Query

A 2024 examine discovered that stevia didn’t trigger any large-scale adjustments within the intestine microbiota range as in comparison with the management group⁸. One other 2025 examine confirmed such findings by exhibiting that stevia consumption has a minimal, almost impartial impact on intestine microbiota composition.

Any seen impact it did have on the intestine was a constructive one, with stevia exhibiting promise as a prebiotic. This implies it’s doable that stevia can promote “good” micro organism like Lactobacillus and Bifidobacterium, though it has not been FDA-approved as a remedy for any well being points⁹.

Hormone Disruption Claims

There are claims that stevia could cause endocrine disruption attributable to its steroidal construction. Nevertheless, additional analysis on this matter reveals inconsistent findings up to now. Extra analysis is required earlier than any conclusions might be drawn¹⁰.

Kidney and Liver Operate

A examine that fed mice stevia over 16 weeks in 2020 discovered that they noticed the rise of sure proteins accountable for irritation within the kidneys and liver¹¹. Researchers fearful that this might trigger harm to the organs over time.

Nevertheless, further analysis appears to contradict this, with different research exhibiting that stevia consumption can really assist reduce liver and kidney harm¹². In reality, animal research on stevia present that it may assist enhance the well being of these with non-alcoholic fatty liver illness (NAFLD) by modulating intestine microbiota, hepatic metabolites, and bile acid ranges¹³.

A number of research report enhancements in kidney perform markers for persistent kidney illness sufferers who got stevia, together with serum creatinine and microalbumin ranges. The antioxidant properties of stevia, reminiscent of polyphenols like phenols, phenolic acids, and flavonoids, may additionally assist shield kidney tissues from oxidative stress¹⁴.

When Stevia Merchandise Turn out to be Problematic

Regardless of the overall consensus that stevia is secure to include in your weight-reduction plan, there are nonetheless some types of consumption that will pose extra dangers than others. Let’s look at these instances to reply: Is stevia leaf extract dangerous for you?

Stevia Blends With Hidden Components

When searching for a stevia product, verify the ingredient label to verify it’s not a stevia mix. Blends are greatest averted as a result of some comprise erythritol as a bulking agent. Not like many different non-nutritive sweeteners (NNS), erythritol is almost absolutely absorbed within the small gut and excreted intact. Due to this, erythritol can probably construct up within the physique, particularly if an individual frequently eats massive quantities via processed meals and drinks¹⁵.

Not solely can extreme erythritol consumption generally trigger digestive signs like bloating, fuel, and diarrhea, however analysis reveals that long-term publicity to erythritol can enhance your danger of cardiovascular occasions¹⁶^,¹⁷.

Different hidden components in stevia blends that will compromise well being advantages embody maltodextrin and dextrose, which might generally be present in blends marketed as “pure.” Not like stevia, these components have a excessive glycemic index, which implies they will result in spikes in blood glucose ranges¹⁸. The potential of glucose spikes might be regarding for people with diabetes or insulin resistance, who might imagine they’re buying a diabetes-friendly sweetener.

High quality Management Points and Counterfeit Merchandise

After you’re achieved checking the ingredient label for components, it’s vital to search for stevia merchandise that clearly state the purity of SGs. The label ought to state that it comprises 95% or larger SGs, and it ought to ideally specify the proportion of Reb-A or different SG that it comprises.

Identical to once you’re buying dietary dietary supplements, you also needs to search for trusted manufacturers which have undergone third-party testing and have certifications like Nationwide Sanitation Basis (NSF), FSSC 22000, ISO Licensed standing, or Good Manufacturing Practices (GMP), which all exhibit that the product was made underneath strict security and high quality requirements. If the stevia has a very bitter or metallic aftertaste, you will have bought a counterfeit product.

Stevia vs. Different Sweeteners: The Full Comparability

Stevia vs. Synthetic Sweeteners

Whereas stevia and synthetic sweeteners are each low-calorie (or zero-calorie!) alternate options to sugar, there are some key variations to think about.

Aspartame

Image of someone adding a sugar substitute into a cup of tea. — *Synthetic sweeteners like aspartame and sucralose are additionally choices for those who’re searching for a sugar substitute, however they could trigger well being points.* – Credit score: Pexels Towfiqu Barbhuiya

Synthetic sweeteners like aspartame (Equal, NutraSweet) have change into a staple in lots of eating places, cafes, and households as a result of rising concern across the well being affect of sugar consumption. However is a low-sugar profile sufficient to stability out the doable well being dangers of long-term aspartame consumption?

A 2024 evaluate of synthetic sweeteners reveals that long-term consumption might induce irritation, which over time can enhance danger of persistent illnesses within the mind and physique¹⁹. Famous dangers of persistent aspartame consumption embody:²⁰^,²¹

Improve in danger of insulin resistance and sort 2 diabetes
Elevated incidence of heart problems
Improve in danger of nonalcoholic fatty liver illness (NAFLD)
Gastrointestinal signs
Elevated danger of sure forms of most cancers

Sucralose

Sucralose, like stevia, is a zero-calorie sweetener — however in contrast to stevia, it’s not pure. Sucralose is even sweeter than stevia (to the tune of 600 instances sweeter than desk sugar)²². And for those who’re swapping out your sugar for sucralose to keep away from well being dangers, you could wish to suppose twice.

A 2024 examine evaluate studies that sucralose might have doable hyperlinks to systemic irritation, metabolic illnesses, disruptions in intestine microbiota, liver harm, and poisonous results on the mobile stage²³.

Stevia vs. Different Pure Options

Monk fruit

Monk fruit, also called monk fruit extract (MFE), is made by water extraction of the fruit of Siraitia grosvenorii²⁴. Like stevia, it’s a pure zero-calorie sweetener and is a superb possibility for these trying to drop extra pounds or lower sugar from their weight-reduction plan.

Analysis on MFE discovered that it may cut back blood glucose ranges after meals by 10 to 18 p.c and insulin responses by 12 to 22 p.c²⁵. Not like synthetic sweeteners, monk fruit extract doesn’t go away any aftertaste, and unintended effects are few and much between — though, like stevia, it may additionally trigger bloating or fuel, particularly if the monk fruit product you select is mixed with sugar alcohols²⁶.

Honey

A drizzle of honey in tea or on a muffin could make your morning sweeter. It additionally consists of quite a lot of vital vitamins like potassium, calcium, iron, and magnesium — in addition to antioxidant-rich phenolic compounds²⁷. These make honey an awesome various to desk sugar.

Nevertheless, only one teaspoon of honey is 21 energy, which might rapidly add up relying on how liberally you’re utilizing it. If you happen to’re trying to reduce your calorie consumption as a lot as doable whereas nonetheless having fun with the occasional candy enhance, stevia will be the higher pure possibility.

Potential Stevia Aspect Results

Though stevia is comparatively secure for most individuals, there are some that will expertise unintended effects after consuming it. Stevia unintended effects are principally gentle and will embody bloating, nausea, diarrhea, stomach ache, and in uncommon instances, dizziness or numbness.

Allergic reactions to stevia like itching, swelling, or respiratory difficulties are uncommon, however might happen in some individuals, particularly these delicate to crops within the Asteraceae household like ragweed. Nevertheless, there isn’t sufficient dependable info to know what the definitive vary of stevia unintended effects may be.

Who Ought to Keep away from or Restrict Stevia

Medical Circumstances and Remedy Interactions

Regardless of the FDA approval, these with sure well being points ought to nonetheless take warning when consuming stevia. This consists of these with diabetes, hypertension, or coronary heart illness. Those that are taking treatment to deal with present circumstances needs to be particularly cautious, as stevia might compound the results of those drugs.

For instance, stevia might decrease blood sugar ranges and improve insulin launch. Though this will likely assist profit blood glucose administration, those that are on diabetes drugs might danger experiencing dangerously low blood sugar²⁸. Equally, stevia can decrease blood stress, so these with hypertension who’re already on drugs to decrease their blood stress might by accident trigger it to drop too low.

These taking lithium also needs to watch out since stevia has a diuretic impact, which can inhibit the pure elimination of lithium from the physique. This might result in lithium accumulation and potential extreme unintended effects.

Lastly, stevia might additionally probably work together with medicine used for most cancers, microbial infections, calcium channel blockers, in addition to people who support in decreasing levels of cholesterol. It is best to seek the advice of together with your physician earlier than including stevia to your routine if in case you have any underlying well being circumstances or are taking any prescription medicines.

Stevia and Being pregnant or Breastfeeding Issues

Image of a young pregnant woman standing at a counter in a bright kitchen, slicing some fruit. — *Whereas the FDA has authorized stevia to be used and acknowledges it as secure, it’s nonetheless greatest for ladies who’re pregnant or breastfeeding to keep away from consumption.* – Credit score: Pexels Matilda Wormwood

As a result of potential for antagonistic results on the fetus and infants, it isn’t advisable to devour stevia throughout being pregnant or lactation. Early research present that stevia consumption throughout being pregnant might result in an elevated danger of preterm supply, elevated delivery weight, and decreased gestational age²⁹.

Indicators You Could Be Consuming Too A lot

How are you aware what’s an excessive amount of stevia? Chances are you’ll be consuming an excessive amount of stevia for those who expertise any of the next signs:

Digestive points like bloating, fuel, nausea, and diarrhea
Low blood stress
Low blood sugar
Dizziness
Coronary heart palpitations
Numbness
Muscle ache

If you happen to expertise any of those unintended effects, you must discontinue using stevia and seek the advice of together with your healthcare supplier.

Youngsters and Adolescents

Baby well being specialists counsel that whereas stevia could also be technically secure for kids and adolescents, consumption could cause adjustments in urge for food and style preferences in kids. In the end, this might negatively affect weight and well being. Extra research are wanted to grasp the long-term affect of kids and adolescents consuming stevia.

The Conclusion About Stevia

So, what’s the ultimate verdict: Is stevia dangerous for you?

For most individuals, no. General, stevia is a wholesome various to sugar and different sweeteners to assist cut back day by day caloric consumption, which in flip will help cut back charges of weight problems and associated persistent illnesses like coronary heart illness and sort 2 diabetes. Identical to any sweetener, it has its execs and cons and needs to be consumed sparsely.

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