Stevia is a natural, plant-sourced sugar alternative that has continuously gained popularity as a sweetener for its potential health benefits.
The leaves of the Stevia rebaudiana plant (also known as the Stevia plant) are up to 300 times sweeter than table sugar.
However, unlike table sugar (sucrose), stevia contains no calories and is considered safe for people with diabetes.
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Stevia’s Impact on Blood Sugar
Pure, unprocessed stevia does not raise blood sugar.
However, some products that contain stevia, in addition to other ingredients, may raise blood sugar.
For example, many stevia products sold in stores contain additional ingredients, including bulking agents and other sweeteners.
Dextrose, maltodextrin, and sugar alcohols like xylitol and erythritol are common ingredients added to stevia products.
Although stevia does not raise blood sugar, the ingredient dextrose, for example, does. Dextrose has a glycemic index of 100, which means it has a significant impact on blood sugar.
Likewise, maltodextrin, a type of refined carbohydrate, is known to raise blood sugar, primarily when used in large quantities.
On the other hand, pure stevia has been found to have no impact on blood sugar. This may be due to its lack of calories and carbohydrates.
Researchers believe steviol glycosides, found in stevia, cannot be broken down in the digestive tract, which may explain stevia’s low glycemic index.
Studies have shown stevioside and rebaudioside A are steviol glycosides with blood-sugar-lowering properties.
One review of mostly animal studies suggested that these steviol glycosides may reduce blood sugar and help control glucagon, a hormone that increases blood sugar.
What Is Stevia?
Stevia is a natural sweetener made from the leaves of the Stevia rebaudiana plant, a perennial shrub native to South America. It’s a member of the Asteraceae family and is sometimes referred to as honey leaf, sweet leaf, or sweet herb.
The leaves of the stevia plant are naturally sweet. Steviol glycosides in the leaves account for stevia’s sweetness and are 200 to 300 times sweeter than sugar.
Pure stevia contains no calories. Stevia may be used as a sugar substitute to sweeten coffee, tea, baked goods, and packaged snacks.
Stevia has been used in traditional medicine for hundreds of years as a sweetener and for its potential health benefits. It may be used in the form of fresh leaves, dried leaves, powder, or liquid extract.
Is Stevia Good for Me?
Stevia may be better for you than sugar and other sweeteners, but it doesn’t provide substantial health benefits.
Stevia is considered a nonnutritive sweetener, which means per standard serving, it doesn’t offer nutritional value and doesn’t contain vitamins, minerals, or other nutrients.
However, stevia is low in calories and carbohydrates, which may benefit some people. Like other nonnutritive sweeteners, stevia is generally considered a safe alternative to sugar.
Some research supports the use of stevia and steviol glycosides for health purposes.
For example, various studies have found that steviol glycosides may benefit gut health as they enter the colon undigested and may help feed the gut microbiome (beneficial gut bacteria).
However, other studies have found that stevia intake doesn’t influence your gut health.
Stevia leaf and crude stevia extracts are not considered “generally recognized as safe, or “GRAS,” by the FDA. Therefore, stevia leaf and its crude extract are not approved food additives in the United States. They can, however, be used in dietary supplements.
On the other hand, steviol glycosides have been deemed GRAS by the FDA and other governing agencies.
This means that steviol glycosides extracted from stevia leaves are primarily used in stevia products in the United States.
Is Stevia Good for People With Diabetes?
Compared to sugar and some other sweeteners, stevia is considered a good alternative for people with type 2 diabetes.
In some studies, steviol glycosides have been shown to exhibit blood sugar-lowering effects.
According to one systematic review, studies have shown a correlation between steviol glycosides and lower blood sugar.
However, many other studies have not been able to find a significant impact of stevia or steviol glycosides on blood sugar.
While stevia may not significantly lower blood sugar, it doesn’t cause blood sugar spikes like sugar and other sweeteners. This may be especially beneficial for people with type 2 diabetes.
Some people with diabetes worry that using stevia may cause them to crave sugary foods.
The concern is that because stevia is so sweet, it may make people want sugar even more. However, there is no strong scientific evidence to support this concern. Most available research shows that alternative sweeteners don’t increase sugar cravings.
If you are living with diabetes, talk with a healthcare provider about the benefits and safety of using stevia.
Safety Considerations
Many studies have found that stevia is generally safe when used as directed. However, side effects may be possible, and certain groups may need to take precautions when using stevia.
You should avoid stevia if you are allergic to other plants in the Asteraceae family, such as dandelion, feverfew, and ragweed.
While pure stevia is mostly considered safe, stevia-containing products may contain ingredients that cause side effects.
Artificial sweeteners, like those sometimes found in stevia products, may cause the following side effects:
Gastrointestinal side effects (upset stomach, nausea, etc.)
Headaches, taste changes
Allergic reactions
Insulin resistance
Insulin resistance occurs when cells in the body do not respond well to the hormone insulin and can’t take up glucose from the blood. This causes blood sugar levels to rise, triggering the pancreas to make more insulin.
Steviol glycosides from stevia specifically may cause nausea, bloating, dizziness, and numbness in some people.
People who are pregnant or breastfeeding may need to limit their stevia use. This is because there isn’t much reliable data on whether stevia is safe in these groups.
Stevia may interact with certain medications, herbs, and supplements, including:
Lithium
Diabetes medications
Medications for high blood pressure
Herbs and supplements that lower blood pressure
Herbs and supplements that lower blood sugar
Talk with a healthcare provider about stevia’s safety, especially if you have any medical conditions or use prescription medications, herbs, or supplements.
How Much Stevia a Day Is Too Much?
As with any food or supplement, it’s possible to have too much stevia, which may increase the risk of side effects.
An Acceptable Daily Intake (ADI) is the amount of food or substance considered safe for most people. Stevia’s ADI is 4 milligrams per kilogram (mg/kg) of body weight. This ADI applies to adults and children and was set by JECFA (Joint FAO/WHO Expert Committee on Food Additives).
The European Food Safety Authority (EFSA) has also accepted this ADI. The FDA has not recommended safe stevia intake.
To break down the math of the ADI, a 170-pound person may be able to safely consume 308 mg of stevia per day.
Talk with a healthcare provider to learn more about how much stevia is safe for you to use.
Comparison With Other Sweeteners
Many other sweeteners are on the market, and some are similar to stevia.
Like stevia, some sugar substitutes are low in calories, and carbohydrates don’t impact blood sugar, at least not nearly as much as sugar. These include:
Monk fruit extract
Tagatose
Yacon syrup
Erythritol
Some other popular sweeteners on the market may do more harm than good.
Aspartame, for example, may negatively impact your metabolic health more than sugar. According to one review, aspartame may even increase the risk of type 2 diabetes.
Likewise, sucralose has been associated with adverse health effects, including inflammation, liver damage, and metabolic diseases.
With so many sweeteners available, deciding which one to use may feel overwhelming. It’s best to do your own research and talk with a healthcare provider if you need further guidance.
Stevia is a nonnutritive sweetener that comes from the leaves of the stevia plant (Stevia rebaudiana).
Stevia contains no calories or carbohydrates and is not thought to raise blood sugar. Research indicates that stevia may be safe for people with type 2 diabetes.
Only steviol glycosides (bioactive substances found in stevia) are recognized as GRAS by the FDA.
Stevia is thought to be safe for most people to use. However, side effects may be possible, and some people may need to avoid stevia for medical reasons.
While some sweeteners, like stevia, are low in calories and carbohydrates, others have been linked to potentially harmful health effects.
Talk with a healthcare provider about stevia’s health and safet.