Is Stevia bad for you? Why you should only consume this low-calorie sweetener in moderation
- Stevia is a natural, low-calorie alternative to sugar that can help you manage and lose weight.
- Stevia is healthy for you as long as you consume it in moderation, according to dieticians.
- However, too much Stevia may cause gas, nausea, and inflammation in the kidney and liver.
Despite extensive research on their safety, artificial sweeteners remain controversial due to claims they may cause health complications, like cancer or obesity.
As a result, more natural, low-calorie sweeteners, like Stevia, have grown in popularity.
Unlike artificial sweeteners that are made with chemical compounds, Stevia is considered a "natural" sugar substitute because it's derived from a plant.
So are products with Stevia any better or worse for your health than those containing artificial sweeteners? Here's what scientists know, so far.
What is stevia?
Stevia is a zero-calorie sweetener that comes from the Stevia rebaudiana plant native to South America. Stevia sweeteners are made from steviol glycosides that have been extracted and purified from the plant's leaves, and are about 200 to 300 times sweeter than sugar.
Only certain forms of Stevia are generally considered safe by the US Food and Drug Administration (FDA). For example, the FDA has approved the use of steviol glycosides in food, but not the use of whole Stevia leaves or crude extracts, although you may be able to find them in supplements not regulated by the FDA.
You can find Stevia-based sweeteners in grocery stores in the following products:
Is Stevia bad for you?
So far, the general consensus is that Stevia is safe to consume in moderation, says Constance Brown-Riggs, a registered dietitian and owner of the consulting and counseling service CBR Nutrition Enterprises.
Several regulatory authorities and health organizations - including the FDA and the World Health Oganization's Expert Committee on Food Additives - have determined that the acceptable daily intake (ADI) for Stevia sweeteners is 4 milligrams (mg) per kilogram of body weight, or about 1.8 mg per pound of body weight.
So, if you weighed 150 pounds (68 kg), that would equate to 270 mg, or about the equivalent of 6 ¾ Sweet Leaf packets per day. It's unclear what may happen if you consume significantly more than the ADI.
Note: Information on how much Stevia people consume is limited, but estimates of daily intake fall well below the ADI. For example, a 2018 worldwide review in the general population found it is unlikely for people to come close to consuming more than the ADI.
Preliminary research in humans and studies in animals have provided some evidence to suggest there may be potential downsides to Stevia.
For example, a small 2020 study in humans found that Stevia had an "inhibitory effect on bacterial communication" meaning it could contribute to an imbalance of good and bad bacteria in the gut, which can result in gastrointestinal symptoms like diarrhea, gas, and nausea.
Another 2020 study in mice found that those fed Stevia for 16 weeks saw certain proteins responsible for inflammation increase in both the liver and kidneys, which - over time - could damage the organs.
However, more research is needed as "there is simply not enough evidence yet either way as far as damage to kidneys goes with regards to Stevia use," says Jamie Hickey, a certified nutritionist and founder of Truism Fitness.
Warning: Stevia may reduce blood pressure, so if you are on medications to treat high blood pressure, talk to your doctor before trying Stevia.
Animal studies don't necessarily mirror how Stevia may affect humans. Plus, results from a small human study doesn't mean the findings will apply to the general population. So it's always best to approach results from studies like these with skepticism and caution, when regarding your own health.
Stevia and weight loss
Research suggests consuming added sugars can contribute to obesity and the development of type 2 diabetes. Therefore, replacing sugar with low-calorie sweeteners, like Stevia, can help with weight management and reduce the risk of health complications from eating too much sugar, Brown-Riggs says.
Note: For those looking for a "natural" low-calorie sweetener, Stevia may be a good choice, but artificial sweeteners approved by the FDA are also safe to consume.
Additionally, a large 2020 review found that participants who consumed low-calorie sweeteners, like Stevia and artificial sweeteners, lost more weight and consumed less calories overall than those who consumed sugar.
The 2020 Dietary Guidelines Advisory Committee report also points to evidence from randomized control trials conducted in adults and children that support replacing sugar-containing sweeteners with low-calorie sweeteners to reduce calorie intake and body weight.
Insider's takeaway
Stevia sweeteners are derived from the Stevia rebaudiana plant and are considered generally safe to consume in moderation.
In fact, research indicates they are a healthy alternative to sugar thanks to their ability to lower overall calorie intake and help manage weight.
However, more research is needed to study the long-term effects of consistent consumption of the sweet plant, especially regarding kidney health.
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