So, Is Stevia Good for You or Not? Registered Dietitians Share the Truth

Beth Ann Mayer
·8 min read
10

Stevia sweetener

It's no secret that limiting sugar intake can improve your health. The CDC reports that too much added sugar—most commonly consumed through sugar-sweetened beverages—can increase a person's risk of developing conditions like Type 2 diabetes and high blood pressure. Yet, three in five people in the U.S. over the age of two are going over the recommendations to consume no more than 10% of total daily calories from added sugars.

Artificial sweeteners like stevia are often billed as safer alternatives, but whether or not they're actually good for you is complicated.

"There are several sweeteners out there, and most are not good for us," explains Julia Zumpano, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. "It is important to know how they can affect your body."

What about stevia? Is stevia bad for you? How much stevia is too much? Dietitians spilled the semi-sweet details on the health benefits and risks of stevia.  

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What Is Stevia, Anyway?

In the simplest terms, stevia is a sweetener. 

"[It] comes from a plant native to South America," explains Amanda Sauceda, MS, RD and registered dietitian. "The compounds responsible for stevia’s sweetness are up to 200 to 300 times sweeter than sugar, and this sweetener also has no calories."

The fact that stevia is plant-derived is part of its allure. "Its big draw is that it appeals to anyone thrown off by 'artificial' sweeteners, as stevia is extracted and processed from a plant," says Cara Harbstreet, MS, RD, LD, of Street Smart Nutrition.

Harbstreet adds that you can typically find stevia in powdered or liquid form under brand names like Truvia, Stevia in the Raw and similar alternative sweeteners.

Related: So Long, Added Sugar! Sip on These 16 Healthy Sodas and Soda Alternatives Instead

Is Stevia Safe?

The Food & Drug Administration rates stevia as "Generally Recognized as Safe (GRAS)." GRAS means people can add stevia to the foods they apply in the U.S., like coffee or baked goods, if they fancy. The advocacy group Center for Science in the Public Interest also considers stevia one of the safest sugar alternatives.

"Stevia is safe for children and pregnant people and has been shown to potentially decrease blood sugars, blood pressure, weight and cavities," Zumpano says. Notably, the FDA's rating doesn't include whole-leaf or less-processed stevia extract, as you can't legally add those stevia varieties to your food in the U.S.

It's worth noting, however, that stevia is not 100% risk-free. "The benefit of avoiding sugar is real," says Kimberly Gomer MS, RD/LDN, a registered licensed dietitian/nutritionist in private practice. "However, all artificial sweeteners, including stevia, come with some risks."

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Is Stevia Healthy?

It depends on how much stevia you're consuming and why. "Like other zero-calorie sweeteners, stevia doesn’t cause rapid spikes in blood glucose," Harbstreet says. "This means it may be a good option for people with diabetes or pre-diabetes."

How is it possible that something so sweet doesn't spike blood sugar? "We cannot metabolize the glycosides in stevia, so unlike sugar, stevia has zero calories," Gomer says. "The health benefits of stevia lie in the ability to consume something sweet without using sugar that would potentially add calories and spike blood sugar."

However, switching to stevia as a means of reducing risks of or managing chronic diseases like Type 2 diabetes isn't a fix-all. "Stevia can be a part of a healthy, well-balanced diet, but it should not be the bulk of your diet," says Colette Micko, MS, RDN, CDES, a registered dietitian with Top Nutrition Coaching.

Related: Calorie-Free and Packed With Antioxidants, Monk Fruit Sweetener May Be the Best Natural Sweetener Available—Here's What to Know

How Much Stevia Is Too Much?

There's not a one-size-fits-all answer to this one. "There is an acceptable daily intake by the joint FAO/WHO expert committee on food for stevia, and that is 0 to 4 milligrams per kilogram of body weight," Sauceda says.

Still, you may not be able to tolerate as much. "There is an individual dose response to stevia, as well as other artificial sweeteners)," Gomer says. Regardless, Sauceda suggests minimizing stevia intake and taking a holistic approach to your overall diet.

"Personally, my advice is to use stevia sparingly and don’t make it your main sweetener," Sauecada says. "If you find you’re craving sweet flavors a lot, then you’ll want to look at other factors like making sure you’re getting enough calories for the day and if you’re eating complex carbs. If you aren’t eating enough or eating too many simple carbs, that can make you crave sweet foods."

Related: 45+ Brown Sugar Substitutes That Are Just as Sweet as the Real Deal

Is Stevia Bad for You?

In moderation, no. Stevia is not bad for you. "Stevia doesn’t pose a major threat and has been used medicinally for centuries by indigenous peoples," Harbstreet says. "However, like anything, the dose makes the poison. In the amounts you’d typically use to sweeten your drink, there’s no major concern."

Zumpano echoed similar sentiments. "Stevia can be a safe alternative if consumed within the recommended limits," Zumpano says. "If you are considering adding stevia into your diet, it’s important to evaluate the why and what benefits you hope to get from this swap."

For example, she says, a person with diabetes might benefit from replacing sugar in their baked goods with stevia to help them enjoy a special treat at a celebration without concern for raising blood sugar.  "However, if someone is consuming an excess amount of stevia per day from stevia-sweetened drinks and food, there is a risk of negative outcomes," she says.

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What Are the Downsides of Stevia?

While experts and the FDA say stevia is generally safe, one of the most significant drawbacks of stevia is the lack of research. "The concern around stevia is that there aren’t many studies examining the effects of stevia on humans," Sauceda says. "Additionally, we don’t know what, if any, long-term effects there could be with larger amounts of stevia."

While stevia may be a treat for tastebuds, the rest of your body may or may not agree. "Some people report unwanted side effects when consuming stevia, such as dizziness, headaches, nausea and altered taste," Micko says.

GI discomfort is a common complaint Sauceda hears too. "GI issues can come with the addition of sugar alcohols that can cause digestive discomfort," Sauceda says. "This effect usually happens when eaten in larger amounts and occurs because our bodies aren’t able to digest it."

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Does Stevia Make You Gain Weight?

We need more data on whether or not stevia can trigger weight gain. In theory, it does not. "As a zero-calorie sweetener, stevia alone will not cause weight gain," Harbstreet says. "The link between low- and no-calorie sweeteners and body weight is still being investigated, but so far, studies have not established a connection between stevia and significant weight changes."

Results of a 12-week trial published in Nutrients in 2020 did not find a link between daily stevia consumption and weight gain in healthy individuals. That same year, The Journal of Nutrition published a study that found that healthy adults who consumed stevia-sweetened beverages before lunch had reduced appetites and consumed fewer calories.

Sauceda agreed with Harbstreet that stevia likely doesn't cause weight gain and that more research is needed. She also threw out a quick caution:

"Sometimes people can find them eating more of a food when it’s sweet, and that drink or food will have its own calories," Sauceda says. "So, in this sense, if you’re eating larger portions or eating the food more often, that could add up."

Can I Use Stevia in Recipes?

Sure, but keep in mind that stevia is sweeter than sugar. "Use stevia in moderation," Zumpano says. "I often recommend replacing or reducing sugar in recipes with foods that can naturally sweeten, such as honey, pure maple syrup, prunes, dates, applesauce and bananas."

If you're set on stevia, Zumpano recommends choosing a recipe that already calls for it, so the amount to use is already determined,

"I use liquid stevia in recipes and limit to a few drops to add a touch of sweetness," Zumpano says.

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