People don't use stevia as a universal sugar replacement due to its distinct licorice-like aftertaste, potential digestive issues (bloating, gas), concerns about its processing (fillers like maltodextrin can raise blood sugar), and conflicting research on long-term health impacts, including effects on gut bacteria, though it's generally considered safe for most at moderate levels. Sugar is familiar and performs differently in baking, while some worry about intense sweeteners increasing cravings, and the WHO advises against using non-sugar sweeteners for weight control.
Stevia, a zero-calorie sugar substitute, is recognized as safe by the Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA).
People dislike stevia primarily due to its distinct bitter, metallic, or licorice-like aftertaste, caused by steviol glycosides activating both sweet and bitter taste receptors, with individual genetics influencing sensitivity, while some blended stevia products also contain sugar alcohols that can cause digestive upset, making it an acquired taste compared to sugar.
Stevia's cons include potential digestive issues (bloating, gas), an unpleasant bitter aftertaste for some, and that many products mix it with other sweeteners like erythritol (linked to heart risks) or fillers (maltodextrin) that can disrupt gut bacteria; it can also be expensive and difficult to bake with, and raw forms lack FDA approval, raising concerns about kidney/reproductive health.
Stevia is a commonly used sugar substitute that's extracted from the stevia plant. Share on Facebook. Share on X. Stevia is a sugar substitute made from the leaves of the Stevia rebaudiana plant of South America. The leaves contain chemicals called steviol glycosides that have a highly concentrated sweet flavor.
Key Takeaways. Stevia is safe for use and does not cause cancer when used in normal amounts. The FDA rates purified stevia extracts as safe, but stevia leaves and crude extracts are not approved as sweeteners. Stevia may help reduce blood sugar levels and has potential anti-cancer benefits, but more research is needed.
The healthiest sugar alternatives are whole foods like fresh/frozen fruit (bananas, berries) and fruit purees (unsweetened applesauce) for natural sweetness with nutrients, while Stevia and Monk Fruit extract are excellent zero-calorie choices for blood sugar control. Other options include honey/maple syrup (use sparingly due to calories) or sugar alcohols like xylitol/erythritol, but always check labels and prioritize reducing overall sweetness, notes Johns Hopkins Medicine and Calo Blog.
In addition to its anti-inflammatory effects, Stevia exhibits antioxidant activity by alleviating oxidative stress associated with gouty inflammation. This is evidenced by reduced MDA levels and increased concentrations of key antioxidant enzymes, including GSH, CAT, and SOD (Badawy et al., 2022).
Endocrine Disruptions
Certain studies suggest that steviol glycosides could interfere with hormones controlled by the endocrine system. In one study, stevia supplementation led to an increase in cortisol levels, which is a hormone related to stress and inflammation.
Stevia isn't banned in Europe anymore, but it was for a long time. That history created confusion that still lingers today. Before 2011, you couldn't legally add any form of stevia to food products in the EU. The European Food Safety Authority (EFSA) hadn't completed safety assessments, so stevia remained off-limits.
Liver problems: Research on the impact of stevia on the liver is preliminary and inconclusive. One study on mice found an association between stevia and sucralose causing elevated liver enzymes. 5 However, further studies on humans suggest that stevia may help reduce the markers of fatty liver disease.
So no, stevia isn't bad for you: in moderation, it shows no adverse effects on glucose control or gut health. Whether or not you like drinking stevia, though, kind of comes down to you and your personal taste preferences.
Stevia's Rocky History With the FDA
Though widely available throughout the world, in 1991 stevia was banned in the U.S. due to early studies that suggested the sweetener may cause cancer.
It's generally considered safe to consume, and may have fewer health risks than artificial sweeteners like saccharin, aspartame, and sucralose. Stevia may also offer some benefits in regard to blood sugar and blood pressure control. Always be sure to check the label.
Stevia Metabolism
High-purify stevia leaf extract is not metabolized, so it provides zero calories.
Stevia's cons include potential digestive issues (bloating, gas), an unpleasant bitter aftertaste for some, and that many products mix it with other sweeteners like erythritol (linked to heart risks) or fillers (maltodextrin) that can disrupt gut bacteria; it can also be expensive and difficult to bake with, and raw forms lack FDA approval, raising concerns about kidney/reproductive health.
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Sugar alcohols, stevia and luo han guo can cause bloating, gas and diarrhea. The amount of sugar alcohol that causes these symptoms varies from person to person. In general, it is safest to take in small amounts of sugar substitutes.
Saccharin
Outdated animal studies have linked saccharin to bladder cancer. Saccharin is approximately 300-400 times sweeter than table sugar, meaning you only need a small amount. You can find it under the brand names Sweet 'N Low, Sweet Twin, and Necta Sweet. The sweetener contains no calories.
Using stevia instead of sugar may help in a few ways: No calories: Stevia has no calories or carbohydrates. 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.
While some artificial sweeteners seem to be better than others (stevia and monk fruit being two such sweeteners), it's best to avoid them all to the extent possible if you are suffering from anxiety.
Quick healthy tips to reduce sweetener intake
Although stevia is the safest sweetener, according to Wilson, all sweeteners should be consumed in moderation. “I challenge people to replace artificial sweeteners from their diets,” Wilson says. Here are a few tips, to help reduce your sweetener intake.
Monk fruit and stevia are both natural and calorie-free sweeteners. Monk fruit may have fewer reported side effects compared to stevia. Stevia and monk fruit have different tastes; some people might prefer one over the other.
Some natural and healthy ways to sweeten coffee include: