 Show A sugar-free sweet bread made with Stevia. Image Credit: Sebastianphos/iStock/Getty Images Stevia is a blanket term for all sweeteners derived from the Stevia rebaudiana bush, which is prevalent in Asia and South America. Sweeteners labeled stevia are actually extracts called steviol glycosides. The two primary steviol glycosides are rebaudioside A and stevioside, both of which are 200 to 300 times sweeter than sucrose, contain zero calories per serving, and are relatively safe for human consumption. Recommended Safe DoseStevia sweeteners represent about 40 percent of the sugar replacement sweeteners used in Japan. For many years, the FDA banned the use of stevia as a sweetener in soft drinks and only allowed it to be sold as a dietary supplement. At that time, stevia carried a recommended dosage of up to 2 mg per kilogram of bodyweight daily. In 2008, the World Health Organization completed a substantial safety study on steviol glycosides and determined that they are safe to eat in volumes up to 4 mg per kilogram of bodyweight per day. Tolerable Upper LimitA tolerable upper limit for stevia, or the amount you can consume daily without experiencing side effects, is not well established. The American Dietetic Association reports that some studies of diabetics using rebaudioside A have given subjects doses as high as 15 mg per kilogram of bodyweight a day without any adverse side effects developing. Other studies examining the effects of stevia on blood pressure saw subjects safely consuming up to 1,500 mg daily. The New York University Langone Medical Center states that 750 mg of stevia is equivalent in sweetness to 1/3 lb. of sugar, and is far more stevia than you are likely to consume in a day. ToxicityIn 2008, researchers at the University of California, Los Angeles completed a toxicology review for the stevia sweetener rebaudioside A as a part of the FDA's generally recommended as safe, or GRAS, review for the product. The researchers concluded that rebaudioside A does not adversely affect blood flow or cause cancer. However, the team did find mutagenic properties in some extracts of the stevia sweetener, and advised the FDA to conduct further research before granting GRAS status. The FDA moved ahead with GRAS status for the stevia sweetener despite some advocacy groups demanding further testing for DNA altering from these sweeteners. Side EffectsIt is relatively safe for you to consume stevia as a replacement for sugar in your normal diet. New York University reports that consuming very high doses of stevia have been shown to cause a significant drop in blood pressure. This could theoretically be dangerous, though these drops were only associated with doses of stevioside much higher than what a person would normally use in their diet. Young children, pregnant or nursing women, people with liver disease or those with cardiovascular conditions should only consume stevia under the advisement of a physician. Stevia, a natural sweetener derived from the plant Stevia rebaudiana, can be a zero-calorie substitute for sugar, honey or other sweeteners. However, because research on stevia is still limited, it’s difficult to know whether there is an upper limit above which stevia becomes unhealthy. Even the type of stevia you use can make a big difference, since food manufacturers have created refined versions that do not have the same effects as the unrefined version. Types of SteviaWhole-leaf stevia, the natural form of this sweetener, is only sold as an herbal supplement. It is green in color and tastes about 300 times as sweet as sugar. Whole-leaf stevia has not been approved by the FDA as a food additive, so it cannot be used in commercial products, such as baked goods or soft drinks, in the U.S. Crude extracts made from stevia leaves are also in this unapproved category and can only be sold as dietary supplements. In 2008, the FDA approved a refined form of stevia, made from just the component called rebaudioside A, for use in food. This version is now sold at the grocery store as an artificial sweetener and included as an ingredient in commercial foods. Many other countries, including Japan, allow the use of whole-leaf stevia in commercial food products. Blood Sugar and SteviaSome of the components in whole stevia leaf or stevia extracts may lower blood sugar in diabetics, but not in individuals without diabetes, according to Drugs.com. This could be a concern for individuals who need to keep their blood glucose levels stable throughout the day. However, the specific amounts of stevia needed to cause this effect and which specific components of stevia affect blood glucose are still under investigation. The components stevioside, steviol, isosteviol and glucosyl-steviol have all shown effects on blood glucose levels in preliminary trials. Rebaudioside A, the component found in commercial stevia products, does not affect blood sugar levels at all. Side Effects of Excess SteviaIn some people, stevia can cause nausea, bloating or gas. The effects of pure stevia on the kidneys, cardiovascular system and reproductive system remain under study, because animal research has revealed conflicting results that might indicate areas of concern. No adverse effects have been shown to result from excessive consumption of rebaudioside A, and commercial stevia products made with this component are generally recognized as safe by the FDA. ConsiderationsUsing commercial stevia products in place of sugar may help with weight management when included as part of an overall balanced diet, according to the Mayo Clinic. However, if you plan to use whole-leaf stevia or crude stevia extracts, talk to your doctor about the potential side effects and adjusting the dosages of medicines you are currently taking, such as diabetes or blood pressure medications. Can too much stevia be harmful?Stevia is healthy for you as long as you consume it in moderation, according to dieticians. However, too much Stevia may cause gas, nausea, and inflammation in the kidney and liver.
Is it bad to have stevia everyday?For best results, moderate your intake and consider reducing consumption if you experience any negative side effects. Stevia may disrupt your levels of healthy gut bacteria. Counterintuitively, some evidence even suggests that it could increase food intake and contribute to a higher body weight over time.
Is stevia worse than sugar?Is it healthier than sugar? Stevia has fewer calories than sugar and may play a role in weight management by helping you eat fewer calories. Because it's free of calories and carbs, it's a great sugar alternative for people on low-calorie or low-carb diets.
Is there a downside to stevia?As with most nonnutritive sweeteners, a major downside is the taste. Stevia has a mild, licorice-like taste that's slightly bitter. Some people enjoy it, but it's a turn-off for others. In some people, stevia products made with sugar alcohols may cause digestive problems, such as bloating and diarrhea.
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