Is Stevia Bad For You?

What Is Stevia?

Stevia sweetener is derived from the leaves of the stevia plant, a herb native to some parts of South America.

The leaves of the stevia plant contain substances known as steviol glycosides, which are 200–400 times sweeter than table sugar!

The whole leaves and crude extracts of the stevia plant have been used as a sweetener for centuries. Despite this, the use of raw stevia is not approved for use in food by the FDA due to a lack of toxicological information, but can still be bought as a health food supplement in powder and liquid form. (Source)

So how do we have stevia sweeteners, then?

In the U.S., stevia sweeteners consist of highly purified extracts of steviol glycosides rather than raw plant. These high-purity extracts of steviol glycosides are “generally regarded as safe” as a food additive by the FDA.

Are There Any Benefits To Using Stevia?

Stevia is popular amongst manufacturers of certain foods and supplements as there are various benefits to using it as a sweetener.

Stevia’s two main benefits are:

It Has No Impact On Blood Sugar Levels

There is no sugar in stevia extract, which means that consuming stevia sweeteners will not affect blood sugar levels like table sugar does.

This makes stevia a good option for people with diabetes who must carefully monitor their blood sugar levels.

Evidence from a 2016 study suggests that dried stevia leaf may even contribute to lowering blood sugar levels in people with diabetes. Participants in the study also saw a reduction in their triglyceride and cholesterol levels. (Source)

It Does Not Contain Calories Or Carbohydrates

Stevia extract contains no calories or carbohydrates, making it a helpful alternative for those aiming to lose weight and people on low-carbohydrate diets.

Human Tonik’s Supergreen Tonik is sweetened using stevia, to counteract the bitterness of the greens and give it a great taste.

It also ensures that Supergreen Tonik is suitable for people on calorie or carbohydrate-restricted diets and those managing their blood sugar.

How Does Stevia Compare To Other Sweeteners?

Truvia

Truvia is a sweetener developed jointly by Cargill, Inc. and the Coca-Cola Company and is marketed as a natural, stevia-based sweetener that is good for blood sugar control.

This leads people to believe that Truvia is much the same as Stevia, which it is not.

So what exactly is Truvia?

Truvia is a blend of three ingredients. The main ingredient is erythritol, a sugar alcohol. It also contains rebaudioside A, a sweet compound isolated from the stevia plant, and natural flavors not specified anywhere.

While Truvia, like stevia, contains no calories or carbohydrates and has no effect on blood sugar, this is due to its erythritol content. (Source)

The rebaudioside A in Truvia, which is extracted from stevia, may provide some sweetness. But it is stevioside, the other sweet compound from stevia leaves, that is linked to health benefits like reduced blood sugar and blood pressure levels, and Truvia does not contain this. (Source)

Sucralose

Sucralose is a type of artificial sweetener. It’s the main sweetener in several pre-formed sugar replacement products such as Splenda.

Splenda is a processed form of artificial sweetener produced by chemically altering the structure of sugar, whereas stevia is a minimally processed naturally derived sweetener.

Both stevia and sucralose are considered calorie-free, but while stevia has not been seen to raise blood sugar levels, we can’t say this with as much certainty when it comes to sucralose. (Source)

There is also some animal research that suggests that regular consumption of sucralose may negatively affect gut health. (Source)

Evidence suggests that stevia has fewer potential adverse health effects than these two sweeteners, though more long-term research is needed.

Monk Fruit

Monk fruit is another sugar alternative that, like stevia, is derived from a plant and is used to sweeten foods and beverages without adding calories, carbohydrates, or sugar.

Monk fruit is slightly less sweet than stevia, but monk fruit and stevia have very similar properties. For most people, the choice between them comes down to personal preference.

However, monk fruit may have additional antioxidant effects – there have been tested tube studies showing monk fruit mogrosides playing a role in reducing oxidative stress. (Source)

However, further research is still needed to understand whether these effects occur in humans.

Also, it has to be considered whether eating processed sweeteners as part of a food product would have the same benefits, but some research suggests it might. (Source)

Are There Any Side Effects To Stevia?

Other Ingredients

Stevia can often be mixed with other sugars and sweeteners to balance its taste, such as maltodextrin, dextrose, or erythritol, which can alter the nutritional profile making it unappealing or unsafe for some people.

For example, erythritol, the main ingredient in Truvia, has recently been linked to an increased risk of cardiovascular events, including heart attack and stroke. (Source)

Gastrointestinal Side Effects

Some people may experience unpleasant gastrointestinal symptoms when consuming stevia products, such as gas, bloating, and diarrhea. This is due to sugar alcohols which are sometimes added to stevia products.

Although hypersensitivity to sugar alcohol is rare, symptoms can include:

• nausea
• vomiting
• indigestion
• cramping
• bloating 

Allergic Reactions

There have been some reported cases of stevia allergy, although very few.

Both the FDA and European Commission conclude that the number of individuals hypersensitive to stevia or at risk of having an allergic response is low.

People with allergies to other plants in the Asteraceae family, such as daisies, chrysanthemums, or marigolds, should avoid stevia.

Conclusion: Is Stevia Good Or Bad?

Stevia sweetener is derived from the leaves of the stevia plant, a herb native to some parts of South America.

While the whole leaves and crude extracts of the stevia plant have been used as a sweetener for centuries in certain parts of the world, in the U.S., stevia sweeteners consist of highly purified extracts of the steviol glycosides, rather than the raw plant, as this is what is approved by the FDA.

As stevia contains no calories and no carbohydrates, it can benefit those aiming to lose weight, people on low-carbohydrate diets, and people managing their blood sugar.

Stevia appears to be a good alternative to other sweeteners such as Truvia and sucralose.

However, it is important to be aware of stevia products with additional ingredients as these can alter the nutritional profile making it unappealing or unsafe for some people.

Stevia extracts are generally considered safe but if you experience any side effects or allergic reactions to a stevia product stop taking it and consult a medical practitioner.

Lucy Brennan, ANur, BSc

Lucy Brennan is a registered associate nutritionist (ANutr) and freelance writer specializing in health, nutrition and wellness content.  She holds a BSc. (First Class Hons) in Public Health Nutrition and has over 4 years’ experience working in health communication, which is where her passion lies.

She has worked in roles with The Irish Food Board and FleishmanHillard PR, on their healthcare team, working with national and international health companies. Using this experience, Lucy now writes content in a freelance capacity. Lucy is dedicated to providing evidence-based content that is both engaging and accessible and inspires readers to make informed choices regarding their health.