Stevia is a zero-calorie sweetener that’s about 300 times sweeter than sugar. It’s made from the leaves of a plant called Stevia rebaudiana.
Replacing sugar with stevia may help lower sugar intake. However, using too much stevia can cause side effects.
Stevia may come with a few concerns, including:
- Not all stevia products are pure: Some stevia products are mostly pure stevia, while others contain extra plant bits and other substances. The U.S. Food and Drug Administration (FDA) only allows very pure stevia (95% or more) to be added to foods. The effects of low-purity stevia aren’t well known, so the FDA doesn’t allow it in foods. However, it can be sold as a dietary supplement.
- Stevia can cause side effects: Stevia may cause stomach upset, nausea, vomiting, bloating, or gas.
- Stevia can contain additives: You might find extra ingredients, even in very pure stevia. These can include other sweeteners, fillers, or flavorings. These additives help stevia taste, look, or behave more like sugar in recipes.
- Stevia may affect gut health: Your gut contains both beneficial and harmful bacteria. Too many harmful bacteria can worsen gut health. Some studies suggest that sweeteners may reduce beneficial bacteria and increase harmful bacteria. The effects of stevia on gut health are not well understood. A few studies show it might support gut health or have no effect.
Using stevia instead of sugar may help in a few ways:
- No calories: Stevia has no calories or carbohydrates. This can help people on low-calorie or keto diets, or people with diabetes.
- Doesn’t raise blood sugar: Stevia doesn’t raise blood sugar. One study showed that tea with stevia did not change blood sugar in people with type 2 diabetes.
- May lower blood sugar: Replacing sugar with stevia might help lower blood sugar, but there isn’t strong proof yet.
- May lower blood pressure: Stevia might help lower blood pressure, but the evidence is very limited.
- May help with weight management: Stevia has no calories and can reduce sugar in your diet. One study found that using stevia instead of sugar might help with weight control.
High-purity stevia is safe for most people when used in small amounts.
Some people may have side effects such as stomach pain, cramps, nausea, vomiting, bloating, or gas.
Stevia and artificial sweeteners have some differences:
- Stevia comes from a plant. Artificial sweeteners are made in labs.
- Stevia is less sweet than most artificial sweeteners. Only aspartame and acesulfame potassium, which are artificial sweeteners, are less sweet than stevia.
- Stevia and most artificial sweeteners have zero calories. Aspartame, an artificial sweetener, has less than 4 calories per gram.
- Studies suggest artificial sweeteners are linked to a higher risk of diabetes and heart disease. Stevia’s effects are not very well known.
