About the Experts
|
Highlights
|
Stevia has emerged as a popular, natural alternative to sugar, especially since its debut in the mainstream market in 2008, when it was recognized for its potential role in weight loss and diabetes management. However, ongoing research has revealed a more complex picture regarding its health implications.
“The jury is still out on the health benefits of stevia,” states Liz Weinandy, MPH, RDN, LD, a registered dietitian nutritionist and educator at The Ohio State University. “As a natural plant, it possesses certain health properties and is generally recognized as safe for human consumption. However, it’s essential to be aware that all sugar substitutes may not be as inert as previously considered.”
What is Stevia?
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant found in South America. Its sweetening compounds, known as steviol glycosides, can be up to 400 times sweeter than regular sugar, according to Weinandy. “Stevia can be directly incorporated into foods or used in baking, so a small amount goes a long way,” she notes.
You can find stevia in many grocery products, particularly those labeled as low-sugar or sugar-free, including drinks, desserts, gum, baked goods, and yogurt.
However, does it taste like sugar? “Not entirely,” responds David Levitsky, PhD, professor emeritus at Cornell University, affirming that no sugar substitute can replicate the exact taste of sugar.
Is Stevia Safe?
“Stevia has been classified as Generally Recognized as Safe (GRAS) by the U.S. FDA,” says Weinandy. However, only the purified steviol glycosides are approved, not the stevia leaf or crude extracts.
Common names under which it might appear on ingredient lists include:
- Steviol glycosides
- Stevia extract
- Rebaudioside A (Reb A)
- Rebaudioside D (Reb D)
The FDA recommends an acceptable daily intake of 12 milligrams per kilogram of body weight, notes Leah Kaufman, MS, RD, CDE, CDN, a registered dietitian at NYU Langone’s Weight Management Center.
Initial animal studies raised concerns about a potential link between stevia and increased cancer risk. However, research conducted on humans indicates that artificial sweeteners, including processed stevia, do not cause cancer, according to the National Cancer Institute.
It’s important to be aware that a common additive in stevia products, erythritol, has raised concerns. This sugar alcohol is often blended with stevia to enhance its taste and texture. Research from SUNY Upstate Medical University suggests that excessive consumption of erythritol may be linked to liver cancer, while the Cleveland Clinic flags potential heart-related issues. Additionally, Kaufman mentions that erythritol can cause digestive problems for some individuals.
Does Stevia Have Health Benefits?
Maintaining control over blood sugar levels is crucial for effective diabetes management. Since stevia does not impact blood sugar, it’s considered a suitable substitute for those with diabetes, as explained by Kaufman.
The American Diabetes Association (ADA) concurs but stresses the importance of moderation. An update to the Standards of Care in Diabetes for 2025 recommends using sweeteners like stevia for short-term dietary adjustments to lower overall calorie and carbohydrate intake.
Though stevia is associated with several potential health benefits, the scientific understanding of these advantages remains incomplete. Early studies hinted that stevia might curb appetite. However, a comprehensive study published in Obesity Reviews in 2025 found no conclusive evidence for this claim. “A key takeaway from the current research is the lack of robust, long-term human studies focused on stevia intake,” notes Weinandy.
She points out that while some studies suggest stevia could have positive effects on obesity, diabetes, and hypertension, with potential antioxidant properties, most of the evidence has been gathered from animal studies or labs rather than human trials.
Can Stevia Help You Lose Weight?
Since stevia is calorie-free, using it in place of sugar could theoretically help lower your total calorie intake, says Dr. Levitsky. “However, demonstrating this weight loss effect in studies has proven challenging,” he says. “While it may help with weight loss, it shouldn’t be your sole strategy. Better approaches involve reducing fat intake, controlling portion sizes, and eating only when hungry.”
In fact, the World Health Organization (WHO) recently advised against reliance on sugar substitutes for weight management. This recommendation followed a review indicating no significant correlation between these sweeteners and body fat reduction, alongside potential adverse effects from long-term use.
So, Is Stevia Bad for You?
“Most human studies conducted so far have been brief, making it difficult to draw definitive conclusions until we have more extensive, long-term evidence, often spanning years or decades,” Weinandy explains.
Recent studies have raised questions about stevia and other GRAS sugar substitutes potentially affecting the gut microbiome. A study published in Nutrients in 2024 found that 12 weeks of stevia consumption had no significant impact on the gut microbiome, but the small sample size of 27 participants limits the reliability of these findings.
While stevia is generally regarded as safe by the FDA, “We await more research to form better recommendations, and this will take time—especially to explore long-term effects of stevia and other sugar substitutes on our health,” notes Weinandy. “In the meantime, using these sweeteners in moderation might be wise.”
Additionally, she emphasizes that there are other natural sweeteners available, such as fruits, which provide not only sweetness but also fiber, vitamins, minerals, and additional beneficial compounds. Pureed prunes or dates can be excellent options to enhance recipes naturally.
If your diet includes significant sugar or sugar substitutes—such as baked goods and diet sodas—Weinandy recommends transitioning toward healthier options like whole-grain muffins or fruit-sweetened water. “Your taste buds can adapt over time, learning to appreciate less sweetness, which naturally leads to reduced consumption of sugar and sugar substitutes,” she concludes.
For daily wellness updates, consider subscribing to the The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
