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 different to desk sugar and low-calorie synthetic sweeteners. Researchers usually agree that stevia is protected to be used as a sweetener, and it could even have some well being advantages. Nevertheless, latest 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 uncomfortable side effects like nausea and bloating which can be value being conscious of.

This text will discover the analysis behind this pure sweetener to check stevia towards different choices and reply one essential query: “Is stevia wholesome?” Learn on to be taught extra about stevia leaf extract, doable 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 numerous meals and drinks, so you might 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, incorporates 95% or higher steviol glycosides. It’s essential to notice that solely stevia leaf extract, AKA stevia sweetener merchandise, have been accepted by regulatory companies 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 include greater than 30 totally different SGs. On account of this abundance of SGs, stevia is often ~250-300 instances sweeter than sucrose (also called customary 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 strong 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 Professional Committee on Meals Components and different worldwide meals security companies concluded in 2005 that stevia could possibly be used with out considerations about genotoxicity⁶.

So far as a protected dosage of stevia, the suitable each 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 individual, this comes out to only below 40 packets each day (based mostly on 21 mg packets). Nevertheless, on account of potential uncomfortable side effects, you must nonetheless at all times intention to devour stevia sparsely. And at all times seek the advice of your major care doctor when making any modifications to your weight loss 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 have to be carried out earlier than any long-term results may be confirmed.

Debunking Frequent Stevia Well being Issues

The Intestine Microbiome Query

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

Any seen impact it did have on the intestine was a constructive one, with stevia displaying 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 therapy for any well being points⁹.

Hormone Disruption Claims

There are claims that stevia could cause endocrine disruption on account of its steroidal construction. Nevertheless, additional analysis on this matter exhibits inconsistent findings up to now. Extra analysis is required earlier than any conclusions may 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 anxious that this might trigger harm to the organs over time.

Nevertheless, extra analysis appears to contradict this, with different research displaying that stevia consumption can really assist reduce liver and kidney harm¹². The truth is, animal research on stevia present that it will probably 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 power 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 additionally assist defend kidney tissues from oxidative stress¹⁴.

When Stevia Merchandise Develop into Problematic

Regardless of the final consensus that stevia is protected to include in your weight loss plan, there are nonetheless some types of consumption which will pose extra dangers than others. Let’s study these instances to reply: Is stevia leaf extract dangerous for you?

Stevia Blends With Hidden Components

When purchasing 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 include 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 usually eats giant quantities via processed meals and drinks¹⁵.

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

Different hidden components in stevia blends which will compromise well being advantages embrace maltodextrin and dextrose, which may typically 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 for glucose spikes may 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 finished 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 incorporates 95% or greater SGs, and it ought to ideally specify the share of Reb-A or different SG that it incorporates.

Identical to if you’re buying dietary dietary supplements, you must also 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 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 if you happen to’re in search of 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 doable well being dangers of long-term aspartame consumption?

A 2024 evaluation of synthetic sweeteners exhibits that long-term consumption could induce irritation, which over time can improve threat of power illnesses within the mind and physique¹⁹. Famous dangers of power aspartame consumption embrace:²⁰^,²¹

Enhance in threat of insulin resistance and sort 2 diabetes
Elevated incidence of heart problems
Enhance in threat of nonalcoholic fatty liver illness (NAFLD)
Gastrointestinal signs
Elevated threat of sure kinds 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 if you happen to’re swapping out your sugar for sucralose to keep away from well being dangers, you might need to suppose twice.

A 2024 examine evaluation studies that sucralose could have doable hyperlinks to systemic irritation, metabolic illnesses, disruptions in intestine microbiota, liver harm, and poisonous results on the mobile degree²³.

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 good possibility for these trying to drop a few pounds or minimize sugar from their weight loss plan.

Analysis on MFE discovered that it will probably cut back blood glucose ranges after meals by 10 to 18 % and insulin responses by 12 to 22 %²⁵. Not like synthetic sweeteners, monk fruit extract doesn’t go away any aftertaste, and uncomfortable side effects are few and much between — though, like stevia, it will probably 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 quite a lot of essential vitamins like potassium, calcium, iron, and magnesium — in addition to antioxidant-rich phenolic compounds²⁷. These make honey an important different 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. For those who’re trying to decrease your calorie consumption as a lot as doable whereas nonetheless having fun with the occasional candy enhance, stevia stands out as the higher pure possibility.

Potential Stevia Facet Results

Though stevia is comparatively protected for most individuals, there are some which will expertise uncomfortable side effects after consuming it. Stevia uncomfortable side effects are largely gentle and should embrace 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 could 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 uncomfortable side effects could 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 current circumstances needs to be particularly cautious, as stevia could compound the consequences of those drugs.

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

These taking lithium must also watch out since stevia has a diuretic impact, which can inhibit the pure removing of lithium from the physique. This might result in lithium accumulation and potential extreme uncomfortable side effects.

Lastly, stevia may additionally probably 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’s 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 Concerns

Image of a young pregnant woman standing at a counter in a bright kitchen, slicing some fruit. — *Whereas the FDA has accepted 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

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

Indicators You Could Be Consuming Too A lot

How have you learnt what’s an excessive amount of stevia? You could be consuming an excessive amount of stevia if you happen to 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

For those who expertise any of those uncomfortable side effects, you must discontinue using stevia and seek the advice of together with your healthcare supplier.

Kids and Adolescents

Little one well being consultants recommend that whereas stevia could also be technically protected for youngsters and adolescents, consumption could cause modifications in urge for food and style preferences in youngsters. Finally, this might negatively impression weight and well being. Extra research are wanted to know 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 different to sugar and different sweeteners to assist cut back each day caloric consumption, which in flip can assist cut back charges of weight problems and associated power illnesses like coronary heart illness and sort 2 diabetes. Identical to any sweetener, it has its professionals and cons and needs to be consumed sparsely.

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