Is Stevia Dangerous 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 some 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 usually agree that stevia is protected to be used as a sweetener, and it might even have some well being advantages. Nevertheless, current stories present combined outcomes concerning 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 research in 2016 additionally explored stevia’s potential to behave as an endocrine disruptor within the physique². Lastly, there are a number of attainable widespread uncomfortable side effects like nausea and bloating which are price being conscious of.

This text will discover the analysis behind this pure sweetener to check stevia in opposition to different choices and reply one vital query: “Is stevia wholesome?” Learn on to study extra about stevia leaf extract, attainable stevia uncomfortable side 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 chances are you’ll already be consuming stevia with out realizing 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 higher steviol glycosides. It’s essential 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 totally different SGs. On account of 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 elements 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 comprised of 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 usually acknowledged as protected (GRAS)⁵. Equally, each the Joint Knowledgeable Committee on Meals Components and different worldwide meals security businesses concluded in 2005 that stevia could possibly be used with out considerations about genotoxicity⁶.

So far as a protected 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 simply below 40 packets day by day (primarily based on 21 mg packets). Nevertheless, on account of potential uncomfortable side effects, it is best to nonetheless at all times goal to eat stevia moderately. And at all times seek the advice of your major care doctor when making any modifications to your food regimen.

The Lengthy-Time period Security of Stevia

Regardless of the EFSA Panel on Meals Additive and Flavourings (FAF Panel) reporting in 2023 that there is no such thing as a security concern for steviol glycosides⁷, stevia is a comparatively new sweetening product. Lengthy-term research have to be performed earlier than any long-term results might be confirmed.

Debunking Frequent Stevia Well being Considerations

The Intestine Microbiome Query

A 2024 research discovered that stevia didn’t trigger any large-scale modifications within the intestine microbiota range as in comparison with the management group⁸. One other 2025 research 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 optimistic one, with stevia exhibiting promise as a prebiotic. This implies it’s attainable 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 may cause endocrine disruption on account of its steroidal construction. Nevertheless, additional analysis on this matter exhibits inconsistent findings thus far. Extra analysis is required earlier than any conclusions might be drawn¹⁰.

Kidney and Liver Operate

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

Nevertheless, extra analysis appears to contradict this, with different research exhibiting that stevia consumption can truly assist reduce liver and kidney harm¹². In actual fact, animal research on stevia present that it could possibly 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 operate markers for continual kidney illness sufferers who got stevia, together with serum creatinine and microalbumin ranges. The antioxidant properties of stevia, comparable to polyphenols like phenols, phenolic acids, and flavonoids, may assist shield kidney tissues from oxidative stress¹⁴.

When Stevia Merchandise Develop into Problematic

Regardless of the overall consensus that stevia is protected to include in your food regimen, 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 looking for a stevia product, examine the ingredient label to ensure it’s not a stevia mix. Blends are finest prevented as a result of some comprise erythritol as a bulking agent. In contrast to many different non-nutritive sweeteners (NNS), erythritol is sort of absolutely absorbed within the small gut and excreted intact. Due to this, erythritol can doubtlessly construct up within the physique, particularly if an individual recurrently eats giant quantities via processed meals and drinks¹⁵.

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

Different hidden components in stevia blends that will compromise well being advantages embody maltodextrin and dextrose, which may generally be present in blends marketed as “pure.” In contrast to stevia, these components have a excessive glycemic index, which implies they’ll result in spikes in blood glucose ranges¹⁸. The potential for 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 completed checking the ingredient label for components, it’s essential to search for stevia merchandise that clearly state the purity of SGs. The label ought to state that it comprises 95% or increased SGs, and it ought to ideally specify the share of Reb-A or different SG that it comprises.

Identical to if 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 reveal that the product was made below strict security and high quality requirements. If the stevia has a very bitter or metallic aftertaste, you’ll 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 when you’re on the lookout for a sugar substitute, however they could trigger well being points.* – Credit score: Pexels Towfiqu Barbhuiya

Synthetic sweeteners like aspartame (Equal, NutraSweet) have turn out to be a staple in lots of eating places, cafes, and households because of the rising concern across the well being impression of sugar consumption. However is a low-sugar profile sufficient to steadiness out the attainable well being dangers of long-term aspartame consumption?

A 2024 evaluate of synthetic sweeteners exhibits that long-term consumption could induce irritation, which over time can improve danger of continual ailments within the mind and physique¹⁹. Famous dangers of continual aspartame consumption embody:²⁰^,²¹

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

Sucralose

Sucralose, like stevia, is a zero-calorie sweetener — however not like stevia, it’s not pure. Sucralose is even sweeter than stevia (to the tune of 600 instances sweeter than desk sugar)²². And when you’re swapping out your sugar for sucralose to keep away from well being dangers, chances are you’ll need to assume twice.

A 2024 research evaluate stories that sucralose could have attainable hyperlinks to systemic irritation, metabolic ailments, disruptions in intestine microbiota, liver harm, and poisonous results on the mobile degree²³.

Stevia vs. Different Pure Alternate 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 good choice for these trying to drop pounds or reduce sugar from their food regimen.

Analysis on MFE discovered that it could possibly cut back blood glucose ranges after meals by 10 to 18 % and insulin responses by 12 to 22 %²⁵. In contrast to synthetic sweeteners, monk fruit extract doesn’t depart any aftertaste, and uncomfortable side effects are few and much between — though, like stevia, it could possibly additionally trigger bloating or gasoline, 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 a wide range of essential vitamins like potassium, calcium, iron, and magnesium — in addition to antioxidant-rich phenolic compounds²⁷. These make honey an important various to desk sugar.

Nevertheless, only one teaspoon of honey is 21 energy, which may 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 attainable whereas nonetheless having fun with the occasional candy increase, stevia could be the higher pure choice.

Potential Stevia Facet Results

Though stevia is comparatively protected for most individuals, there are some that will expertise uncomfortable side effects after consuming it. Stevia uncomfortable side effects are largely gentle and will embody bloating, nausea, diarrhea, belly ache, and in uncommon instances, dizziness or numbness.

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

Who Ought to Keep away from or Restrict Stevia

Medical Situations and Medicine 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 medicine to deal with present circumstances needs to be particularly cautious, as stevia could compound the results of those medicines.

For instance, stevia could decrease blood sugar ranges and improve insulin launch. Though this will assist profit blood glucose administration, those that are on diabetes medicines could danger experiencing dangerously low blood sugar²⁸. Equally, stevia can decrease blood strain, so these with hypertension who’re already on medicines to decrease their blood strain may unintentionally 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 uncomfortable side effects.

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

Stevia and Being pregnant or Breastfeeding Concerns

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 protected, it’s nonetheless finest for ladies who’re pregnant or breastfeeding to keep away from consumption.* – Credit score: Pexels Matilda Wormwood

Because of the potential for opposed results on the fetus and infants, it’s not beneficial to eat stevia throughout being pregnant or lactation. Early research present that stevia consumption throughout being pregnant could 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? You might be consuming an excessive amount of stevia when you expertise any of the next signs:

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

If you happen to expertise any of those uncomfortable side effects, it is best to discontinue the usage of stevia and seek the advice of together with your healthcare supplier.

Kids and Adolescents

Youngster well being specialists recommend that whereas stevia could also be technically protected for kids and adolescents, consumption may cause modifications in urge for food and style preferences in youngsters. In the end, this might negatively impression weight and well being. Extra research are wanted to grasp the long-term impression 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 may also help cut back charges of weight problems and associated continual ailments like coronary heart illness and kind 2 diabetes. Identical to any sweetener, it has its execs and cons and needs to be consumed moderately.

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Tags: synthetic sweetener pure sweetener stevia sugar substitutes

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