Stevia is a popular sugar alternative for those following a low-carb ketogenic diet. But is stevia bad for you?
No, stevia isn’t harmful and may provide several health benefits. However, some stevia products contain additives, such as maltodextrin, which can negatively impact metabolic health.
Discover the pros and cons of stevia and find out how this sugar substitute compares to other alternative and artificial sweeteners.
What is stevia?
Stevia is a sugar alternative derived from the leaves of the stevia plant, also known as Stevia rebaudiana, which is native to South America.
This sweetener contains no calories or carbohydrates, making it a popular option for those seeking to manage blood sugar levels, such as individuals following a ketogenic diet plan or diabetic patients.
Watch the video below to learn the downsides of stevia.
How is stevia used?
Stevia serves a similar purpose to table sugar, adding a sweet taste to baked goods, beverages, desserts, and a wide range of other foods. Stevia sweeteners are becoming increasingly popular and are widely available in liquid, powder, and granulated forms.
Stevia is also commonly found in commercial products targeting low-carb, keto-friendly, and sugar-free diets, including beverages, condiments, dairy, baked goods, snacks, cereals, and candy.
Common foods and beverages sweetened with stevia include:
- Coffee
- Tea
- Hot chocolate
- Diet sodas and soft drinks
- Smoothies
- Yogurt
- Soups
- Sauces
- Frozen desserts
- Sugar-free gum
Stevia is an excellent sugar substitute for cooking and baking. However, stevia is 200 times sweeter than table sugar, meaning recipes must be adjusted according to taste.
In baking, the typical ratio is one cup of sugar to one teaspoon of liquid or granulated stevia. It’s best to start with a smaller amount of stevia and adjust to achieve your preferred level of sweetness.
It’s important to note that replacing sugar with stevia may result in varying volume, appearance, and texture, as sugar helps foods bulk, retain moisture, leaven, and caramelize.
Additionally, stevia has a slightly bitter aftertaste, which may affect dessert recipes that require significant amounts of sugar.
Stevia is commonly used in commercial products to sweeten low-carb, keto-friendly, and sugar-free beverages, condiments, dairy items, baked goods, and prepackaged foods, such as cereals and candy.
Is stevia bad for you?
While raw stevia leaves and crude stevia extracts aren’t approved for human consumption, stevia glycosides are generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA).1
The FDA has established an acceptable daily intake (ADI) that poses no health risks, which is set at four milligrams of stevia per kilogram of body weight per day.
Due to its low glycemic index (GI), stevia doesn’t raise blood sugar levels and is considered safe for people with diabetes, obesity, or high blood pressure.
Unlike artificial sweeteners, stevia is naturally derived and has been used for centuries in culinary applications and traditional medicines.
Benefits of stevia
Stevia is a zero-calorie sweetener widely favored by low-carb and keto dieters as a way to reduce sugar intake. In addition to satisfying your sweet tooth, stevia may also provide several health benefits.
Here are four potential benefits of stevia.
1. Improved glycemic control
Stevia has a GI of zero, meaning it has minimal to no effect on blood glucose levels or insulin, a glucose-regulating hormone.
This may promote better blood glucose control and increase insulin sensitivity in pre-diabetics and diabetics, in addition to lifestyle changes, such as reducing sugar and carbohydrate intake.
A study published in Appetite investigated stevia’s role in glycemic control and concluded, “Stevia preloads reduced postprandial blood glucose and insulin levels, suggesting stevia may assist with glucose regulation.”2
However, some stevia sweetener brands include maltodextrin and maltitol, which have a high GI and may trigger blood sugar fluctuations linked to poor metabolic health and an increased risk of diabetes.
2. Promotes weight loss
Stevia is a non-nutritive sweetener that contains zero carbs or calories. Thus, dieters can enjoy sweet flavors without added sugars, which are the leading cause of weight gain.
Evidence published in Nutrients found that stevia use reduced weight and body mass index (BMI) alongside a balanced diet and moderate exercise in overweight individuals after three months.3
3. May lower blood pressure
Hypertension is the leading cause of cardiovascular disease. Interestingly, stevia has been found to possess antihypertensive properties that may help manage high blood pressure naturally.
A study published in the British Journal of Clinical Pharmacology found that stevia use was associated with a decrease in systolic and diastolic blood pressure.4
4. Helps reduce chronic disease risk
Diets high in sugar, artificial sweeteners, and processed foods are linked to health issues, including dental cavities, heart disease, hypertension, high cholesterol levels, and non-alcoholic fatty liver disease (NAFLD).
Given that the average American adult consumes 300 percent more sugar than recommended by the American Heart Association (AHA), opting for stevia may help reduce the risk of dental problems, cardiovascular disease, and metabolic syndrome.
Downsides of stevia
While stevia is widely regarded as safe, it’s essential to understand that it may lead to side effects or drug interactions in some people.
Here are three potential downsides of stevia.
1. Digestive issues
Certain stevia sweeteners may lead to digestive issues such as bloating, gas, and diarrhea, especially when combined with other low-calorie sweeteners, sugar alcohols, or starches.
Additionally, a study published in Molecules found that stevia may contribute to an imbalance in gut microbiota.5
This is likely due to certain compounds in stevia interfering with bacterial communication, a process essential for microbial functions such as proliferation and biofilm formation.
2. Diuretic effect
Stevia has diuretic effects, potentially contributing to fluid and electrolyte loss through increased urination.
Consuming large quantities of stevia may potentially affect hydration levels and mineral balance, leading to symptoms like muscle cramps, fatigue, headaches, and increased thirst.
Stevia’s diuretic effect was once thought to impact kidney function in the long term. However, research published in Toxicology Reports suggests that stevia may actually offer renoprotective benefits and help reduce kidney damage.6
3. Drug interactions
Because stevia naturally lowers blood glucose and blood pressure, it may interact with medications prescribed for diabetes and hypertension.
This can lead to dangerously low blood sugar and blood pressure levels, which can lead to side effects such as dizziness, irregular heartbeats, blurred vision, confusion, weakness, and fainting.
Consult your healthcare provider before making any dietary changes to prevent potential interactions between stevia and your medications.
Comparing stevia to other sweeteners
There are hundreds of artificial and non-nutritive sweeteners on the market, with varying effects on health, some of which can be more significant than others.
Here’s how stevia compares to five common sweeteners.
1. Sugar
Sugar is a staple ingredient in baked goods, beverages, processed foods, candies, and various other recipes and products.
Compared to stevia, a zero-calorie and zero-carb sweetener, table sugar contains approximately 17 calories and 4.2 grams of carbohydrates per teaspoon.
Sugar also has a GI of 64, meaning it triggers significant blood sugar and insulin spikes linked to an increased risk of insulin resistance, obesity, diabetes, and even cancer when consumed in excess.
2. Maltodextrin
Maltodextrin is a common food additive with a GI of around 136, meaning it triggers rapid blood sugar spikes, which are a significant risk factor for insulin resistance and type 2 diabetes.
This inexpensive sweetener is commonly used as a filler and bulking agent in many processed foods and can even be present in some stevia products.
“Be wary of products containing maltodextrin, including stevia sweeteners,” explains Dr. Berg. “Maltodextrin is labeled as a starch, but it acts like a sugar in terms of its effects on blood glucose and insulin levels.”
Maltodextrin may also increase the number of potentially harmful bacteria in the gut, significantly increasing the risk of gut inflammation and autoimmune conditions such as inflammatory bowel disease (IBD).
3. Xylitol
Xylitol is a natural sugar alcohol derived from birch bark. Just like stevia, it’s another popular option for those on a keto diet due to its sugar-like taste.
However, xylitol has a GI of seven, meaning it can cause a minor elevation in glucose and insulin levels.
Additionally, xylitol can cause intestinal fluid retention, which can trigger digestive problems such as gas, bloating, and diarrhea.
4. Erythritol
Erythritol is a zero-GI sugar alcohol and a popular option for those seeking to manage blood sugar levels. Similarly to xylitol, erythritol is known to cause digestive problems due to increased fluid retention.
Additionally, many erythritol products are derived from genetically modified (GMO) corn, which may be linked to health concerns such as liver issues, reproductive harm, and neurological problems due to regularly being treated with the herbicide glyphosate.
Therefore, choosing organic, non-GMO brands is important to minimize glyphosate exposure.
5. Allulose
Allulose is found in certain plants, such as corn, wheat, figs, and raisins. With a texture and taste closer to sugar than stevia and a GI of zero, it’s an ideal choice for those following a low-carb diet or managing metabolic conditions.
However, allulose can cause significant digestive discomfort and side effects, including bloating, gas, and diarrhea, especially when consumed in large amounts.
Key takeaways
Stevia is a natural, low-glycemic, zero-calorie sweetener often used by low-carb dieters to replace sugar. But is stevia bad for you?
No, pure stevia leaf products aren’t harmful to health and are linked to improved glycemic control, better weight management, lower blood pressure, and reduced disease risk.
However, reading ingredient labels is vital to avoid products with fillers such as maltodextrin, which can trigger blood sugar fluctuations and contribute to poor metabolic health.
FAQ
1. Is stevia bad for you?
No, pure powdered, granulated, or liquid stevia isn’t detrimental to health and may help improve blood glucose regulation.
2. What are the negatives of stevia?
While stevia is generally safe for most people, it may cause digestive discomfort, such as bloating or diarrhea, especially when combined with sugar alcohols or artificial sweeteners.
It also has mild diuretic effects that may contribute to electrolyte loss or interact with blood sugar or blood pressure medications. Consult your healthcare provider before incorporating stevia into your routine.
3. Is stevia worse for you than sugar?
No. Stevia is a better option than sugar for blood sugar control. Unlike sugar, which has a high glycemic index, pure stevia has a glycemic index of zero and doesn’t trigger insulin spikes.
4. Is stevia banned in Europe?
No. Stevia is permitted in Europe. It was temporarily restricted before 2011 due to limited safety data, but is now approved as a food additive.
5. Can stevia trigger insulin?
Pure stevia does not raise insulin. However, some commercial stevia blends contain ingredients like maltodextrin or maltitol, which can elevate insulin and blood glucose levels.
6. Does stevia work well in baked goods?
Yes, stevia works well in baked goods, including cakes, cupcakes, cookies, and bread. However, stevia is approximately 200 times sweeter than regular sugar, so adjusting the recipe according to taste is crucial.
7. Will stevia knock you out of ketosis?
No. Pure stevia won’t interfere with ketosis since it doesn’t spike blood sugar or insulin. Avoid blends with high-glycemic fillers, such as maltodextrin and maltitol, that can disrupt fat-burning.
8. What is the best alternative sweetener?
Allulose, stevia, monk fruit extract, erythritol, and xylitol are excellent natural sugar alternatives for low-carb dieters and diabetics. Stevia, allulose, and erythritol have a GI of zero, while xylitol has a GI of seven, meaning they have little to no impact on blood glucose.
However, the sugar alcohols xylitol and erythritol are more likely to cause digestive discomfort than stevia.
Sources
- https://www.fda.gov/media/119340/download ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2900484/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10097272/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2014988/ ↩︎
- https://www.mdpi.com/1420-3049/25/22/5480 ↩︎
- https://www.sciencedirect.com/science/article/pii/S2214750019301428#sec0085 ↩︎
