In the United States many have been routinely consuming artificial sweeteners since the Food and Drug Administration (FDA) approved Nutrasweetin 1981 − and some other cultures have been using sugar substitutes for centuries. In the early tenth century, for example, Romans manufactured a sweetener by boiling grape juice in lead pots until it became a syrup they could use to sweeten food and beverages. China and other parts of Asia have usedtea leavesfor millennia to manufacture and sweeten that iconic beverage.
More recently though, and dating back a few hundred yearsper one study, South America has been using the leaves of thestevia rebaudianaplant as their version of a sugar substitute. Eventually, other areas of the world adopted this stevia sweetener as well until, over the past decade, it has become a staple in many grocery stores, diners, and home kitchens.
What is stevia?
Stevia is a natural sugar substitute or artificial sweetener that is known for "its incredibly sweet taste and low-calorie content," says Jen Messer, a nutrition consultant and registered dietitian atJen Messer Nutrition. She explains that stevia gets its sweetness from a group of compounds called steviol glycosides that are found in the stevia plant's leaves. These compounds are behind thissugar alternative "providing up to 300 times the sweetness of table sugar," saysNikki Cota, MS, RDN, an outpatient clinical dietician for Mayo Clinic.
Once extracted and purified, stevia is processed into various forms that includeliquid drops,powdered extracts, and granulates "that can be used for cooking and baking," says Messer. Its popular packet form is similar in appearance to other sugar substitutes such as Sweet 'N Low,Splenda and Equal, and it's distributed under brand names like Truvia, SweetLeaf and Stevia in the Raw.
Stevia is categorized as a high-intensity sweetener along with other sugar substitutes such as aspartame, sucralose and neotame − all different than the sugar alcohol type of artificial sweeteners that include erythritol, isomalt and sorbitol.
Is stevia bad for you?
Though stevia wasinitially bannedin the U.S. because some studies suggested it may be linked to cancer, it's no longer prohibited. In fact, in 2008, stevia wasgranted GRAS statusby the FDA - which stands for "Generally Recognized As Safe."
Since then, stevia has been considered safe to use in recommended doses, but may still have some negative side effects."For some people, stevia products can cause gastrointestinal symptoms such as nausea, bloating, diarrhea and abdominal pain when consumed in high amounts," saysLisa Young, PhD, RDN, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim."
It has also been linked to headaches, numbness and dizziness for some users."And stevia can interact with certain medications, so it's important to talk to your doctor before using it if you are taking any medication or have a health condition," cautions Messer.
What's more, arecent meta-analysisof more than 50 studies found that artificial sweeteners used in beverages generally are associated with a higher risk of "hypertension, cardiovascular disease and all-cause mortality," says Donald Hensrud, MD, an associate professor of preventive medicine and nutrition for Mayo Clinic and the editor of “The Mayo Clinic Diet.”
What are the advantages of stevia?
But there still may be upsides to using the artificial sweetener, especially as a sugar substitute in beverages to replace sugar-filled drinks soda. Sugar-sweetened soft drinks have been linked to obesity, liver cancer, Type 2 diabetes, decreased bone health and even higher risks of heart disease,per Harvard Medical School and artificially-sweetened drinks in moderation could help some people avoid such outcomes. Stevia also has the benefit of having "a low impact on blood sugar levels, making it a sought-after option for people managing diabetes," says Messer.
On the practical side, steviais also known to be heat stable with a long shelf life, "which makes it a versatile ingredient for a wide range of foods and drinks," says Messer. Because of many of its known advantages, she says, "if my clients are looking for a natural and low-calorie sweetener, I tell them that stevia is a good option."
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FAQs
Because of concerns about it causing cancer, stevia was banned by the FDA in 1991. In 2008, the FDA revised its stance and granted high-purity stevia extracts as "generally recognized as safe" (GRAS).
Why was stevia banned in the USA? ›
Though stevia was initially banned in the U.S. because some studies suggested it may be linked to cancer, it's no longer prohibited. In fact, in 2008, stevia was granted GRAS status by the FDA - which stands for "Generally Recognized As Safe."
Is stevia now bad for you? ›
While raw stevia is not approved by the FDA for consumption, pure extracts are considered safe. The FDA approved only the highly purified steviol glycosides from stevia leaves as safe to use. Products thought to be safe contain words in their ingredient list such as stevia extract or Stevia rebaudiana.
Why are people avoiding stevia? ›
As with most nonnutritive sweeteners, a major downside is the taste. Stevia has a mild, licorice-like taste that's slightly bitter. Some people enjoy it, but it's a turn-off for others. In some people, stevia products made with sugar alcohols may cause digestive problems, such as bloating and diarrhea.
Is it safe to replace sugar with stevia? ›
Stevia is suitable for those with diabetes and is a safe alternative to sugar.
What is the healthiest alternative to sugar? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Is it OK to have stevia everyday? ›
According to the Joint FAO/WHO Expert Committee on Food Additives, the acceptable daily intake for steviol equivalents is 4 milligrams (mg) per kilogram of body weight. That equates to about 12 mg of high-purity stevia extracts per kilogram of body weight per day.
Is stevia bad for your liver? ›
Liver side effects: Research on the impact of stevia on the liver is preliminary and inconclusive. One study on mice found an association between stevia and sucralose elevated liver enzymes. 4 However, further studies on humans suggest that stevia may help reduce the markers of fatty liver disease.
Is stevia bad for the gut? ›
In the latest publications on stevia, a human study demonstrated that stevia significantly reduced “quorum sensing” in the gut. Meaning that it disrupted the communication system between your gut microbiome and the rest of the body!
Why don't people like stevia? ›
Though sweet, the powder also had a bitter aftertaste (mostly attributed to a compound found in the stevia plant called stevioside), which limited its acceptability as a sugar substitute for the health-store-shopping crowd.
Both are generally considered safe to use, yet research on their long-term health effects is ongoing. While no evidence suggests that either is unsafe, it appears that purified stevia is associated with the fewest concerns. When choosing between the two, consider their best uses and enjoy them in moderation.
Which is better, stevia or monk fruit? ›
When it comes to choosing between Monk Fruit sweetener and Stevia sweetener, both offer viable alternatives to sugar. However, Monk Fruit emerges as the better and healthier choice due to its pleasant flavour, absence of bitter aftertaste, zero glycemic index, and potential antioxidant benefits.
Is there a downside to stevia? ›
When taken by mouth: Certain chemicals in stevia, including stevioside and rebaudioside A, are likely safe when used as a food sweetener. Side effects might include bloating, nausea, dizziness, and numbness.
Does stevia raise A1C? ›
Pure stevia doesn't raise blood sugar. But stevia products sold in stores that use dextrose, maltodextrin, or other high glycemic additives may raise your blood sugar. Maltodextrin has a glycemic index of 95, and dextrose has a glycemic index of 100. These are common additives in stevia products.
Which is better, sugar free or stevia? ›
Unlike the low-calorie synthetic sweeteners, stevia is quite safe, non-toxic and non-mutagenic; also, it is 200-times sweeter than the regular sugar (sucrose) and calorie-free.
What are the diseases of stevia? ›
Among diseases, leaf blight caused by Alternaria sp. and leaf spot caused by Septoria steviae are the most common and mainly occur during rainy season. These diseases reduce stevia leaf yield and quality.
Why did co*ke stop using stevia? ›
"In consultation with our North American portfolio team, we have made the decision to discontinue Coca-Cola Stevia in Canada [and the US] to streamline our focus on other Diet & Zero Sugar brands such as Coca-Cola Zero Sugar," the company said on X.
Is stevia bad for gut health? ›
In the latest publications on stevia, a human study demonstrated that stevia significantly reduced “quorum sensing” in the gut. Meaning that it disrupted the communication system between your gut microbiome and the rest of the body!
Is stevia safer than artificial sweetener? ›
Stevia is considered to be safe and harmless compared to artificial sweeteners. Experimental studies have been carried out for a long time to investigate its health outcomes on humans.
