Leena Watts
Stevia is a natural, zero-calorie sweetener that is 200-300 times sweeter than sugar. It is often used as a sugar substitute by people looking to lose weight or manage health conditions like diabetes, obesity, and high blood pressure. While the Food and Drug Administration (FDA) has approved certain stevia extracts as safe, there are concerns about the safety of raw stevia leaves and crude extracts. Some people may also experience side effects like bloating, nausea, dizziness, and numbness. As such, it is important to consult a healthcare professional before adding stevia to your diet, especially if you have a diagnosed medical condition or are taking medications.
Is Stevia Safe for API Diet?
| Characteristics | Values |
|---|---|
| FDA Approval | The FDA has approved stevia as generally recognized as safe (GRAS) but only as a 95% pure extract. |
| Acceptable Daily Intake | The World Health Organization has set the acceptable daily intake for steviol at 4 milligrams (mg) per kilogram of body weight, or 12 mg of stevia extract per kg of body weight. |
| Health Benefits | Stevia is a zero-calorie sweetener that may help with obesity, high blood pressure, and diabetes. |
| Side Effects | Some people have reported side effects such as bloating, nausea, dizziness, and numbness. Stevia may also interfere with hormone production and lower blood sugar and blood pressure. |
| Safety Concerns | The FDA has not approved the use of whole stevia leaves, roots, stems, and other parts (raw stevia) as well as crude extracts (below 95% pure) and stevia supplements due to a lack of research. |
| Brand Names | SweetLeaf, Truvia, Pure Via, Sweet'N Low, Equal, NutraSweet |
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What You'll Learn
Stevia is a natural, zero-calorie sweetener
Stevia is a non-nutritive sweetener, meaning it has no carbohydrates, calories, or artificial ingredients. It is 200 to 400 times sweeter than table sugar, and a little goes a long way. It is available in powder or liquid form in supermarkets and natural food stores. Some brand names include SweetLeaf, Truvia, and Pure Via, which are made from stevia extract. Major U.S. soda companies also sell diet cola soft drinks sweetened with stevia, and it can be found in some flavoured waters.
Stevia has been shown to be safe in more than 200 studies, and the FDA has approved it as generally recognized as safe (GRAS). However, the FDA has only approved stevia as a 95% pure extract, and the Joint FAO/WHO Expert Committee on Food Additives has established an acceptable daily intake (ADI) of 4 mg/kg body weight per day to guarantee its safety. The FDA does not consider whole stevia leaves, roots, stems, or crude extracts (below 95% pure) to be safe for consumption, and these products cannot be imported into the United States for use as sweeteners.
Stevia is a good option for people with diabetes, as it can be used to sweeten foods and drinks without adding carbohydrates or affecting blood sugar levels. It may also be useful for weight management, as it can help reduce energy intake and added sugar content in foods and beverages. However, some studies have shown weight gain due to how the brain reacts to sweetness, signalling to eat more. More studies are needed to confirm the weight loss benefits of stevia. Additionally, people with chronic low blood pressure or those taking blood pressure-lowering medications should speak to a doctor before consuming stevia, as it can lower blood pressure and act as a diuretic.
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It is generally considered safe by the FDA
Stevia is a natural, no-calorie sweetener that is 200-300 times sweeter than traditional white sugar. It is derived from the leaves of the stevia plant (Stevia rebaudiana). People have used stevia for centuries, and it is particularly popular among those looking to lose weight or decrease sugar intake.
While the FDA has not approved raw stevia for consumption, it does recognize highly purified steviol glycosides from stevia leaves as safe to use. These steviol glycosides, such as Reb A, are considered safe by the FDA and can be used in food products marketed in the United States. The FDA's approval is based on more than 90 studies supporting the safety of these compounds.
The FDA's stance on stevia is that it is "generally recognized as safe" (GRAS), but specifically as a 95% pure extract. This means that not all stevia products are 100% stevia, and some may contain other chemical sweeteners or sugars. It is important to read labels and understand what is in your stevia product. Additionally, the FDA has not approved stevia as a treatment for any health conditions, and it is always recommended to consult a healthcare provider before using stevia if you have a diagnosed medical condition.
The acceptable daily intake (ADI) for steviol, as set by the World Health Organization, is 4 milligrams (mg) per kilogram of body weight, or approximately 12 mg of stevia extract per kg of body weight. This ADI is used by health officials to determine the safe amount of a substance that can be consumed daily across a lifetime. While stevia is generally recognized as safe, some research indicates that it may impact certain individuals differently due to health conditions or age, so these groups should be mindful of their intake.
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It may help with diabetes, obesity, and high blood pressure
While there is no conclusive evidence that stevia helps with diabetes, obesity, and high blood pressure, some studies suggest that it may help manage these conditions.
Diabetes
Stevia is a natural, no-calorie sweetener that is 200-300 times sweeter than sucrose. It is derived from the sweet-tasting leaves of the Stevia rebaudiana plant, native to South America. People with diabetes can use stevia to sweeten foods and drinks without adding carbohydrates or increasing blood sugar levels. An 18-month study on rats published in the International Journal of Endocrinology in 2018 suggested that stevia could stimulate insulin production when consumed in large enough doses. However, it is important to note that stevia extracts often contain other ingredients that may affect blood sugar levels, so people with diabetes should check product labels carefully.
Obesity
Stevia can be a useful tool for weight loss and management. As it contains virtually no calories, substituting table sugar with stevia creates a small deficit in the diet, which can aid weight loss. A 2020 study published in Nutrients found that adding stevia to the diet of healthy individuals resulted in reduced energy intake over 12 weeks and helped them maintain their weight. Another study published in the same journal in 2023 found that consuming stevia instead of added sugars for 90 days, along with physical activity, may help with weight loss.
High Blood Pressure
Some studies suggest that stevia may help lower blood pressure. However, taking stevia alongside medications that lower blood pressure may cause blood pressure to drop too low. Therefore, it is important to monitor your blood pressure closely if you are taking stevia with blood pressure-lowering medications.
In summary, while stevia may offer some benefits for people with diabetes, obesity, or high blood pressure, it should not be considered a cure or stand-alone treatment. It can be a useful tool to support lifestyle adaptations and treatments for these conditions.
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It may have drawbacks, and more research is needed
While stevia is generally considered safe for human consumption, there may be some drawbacks to its use, and more research is needed to fully understand its potential effects.
One of the main concerns with stevia is the lack of approval for raw or crude stevia products. The FDA has only approved highly purified steviol glycosides from stevia leaves as safe for consumption. Whole stevia leaves, roots, stems, and other parts, as well as crude extracts, are not approved due to insufficient research on their potential health impacts.
Stevia has been associated with lowering blood sugar and blood pressure, which can be beneficial for people with diabetes or high blood pressure. However, this effect may be a cause for concern for individuals with chronic low blood pressure or those taking blood pressure-lowering medications. It is recommended that these individuals consult a doctor before consuming stevia.
Additionally, stevia's impact on gut health is still unclear. A 2022 review of research on stevia and gut health found mixed results, with some studies suggesting benefits and others indicating a potential imbalance in the gut microbiome. More research is needed to fully understand stevia's effect on gut health.
Furthermore, some studies suggest that stevia may interfere with hormone production due to the similarity between steviol glycosides and steroids. A 2016 study found that human sperm cells exposed to steviol experienced increased progesterone production. However, more research is needed to determine if stevia acts as an endocrine disruptor in humans.
While stevia is a popular sugar substitute, it is important to remember that it is much sweeter than sugar, so the amount used should be adjusted accordingly. Additionally, some people may find the taste bitter or unpleasant. Overall, while stevia is generally recognized as safe, further research is needed to fully understand its potential drawbacks and effects on specific health conditions.
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It may interfere with hormone production and lower blood pressure
Stevia is a natural, no-calorie sweetener that is 200-300 times sweeter than traditional white sugar. It is often used as a sugar substitute to reduce calorie intake and lower blood sugar levels. While it is generally recognized as safe by the FDA, there are some concerns about its potential impact on hormone production and blood pressure.
The molecular structure of steviol glycosides, the refined extracts of stevia, is similar to steroids. A 2016 study found that human sperm cells exposed to steviol experienced increased progesterone production. However, more research is needed to determine whether stevia can act as an endocrine disruptor in humans. At present, there is insufficient evidence to suggest that stevia negatively affects hormone production.
Stevia may also influence blood pressure. People with chronic low blood pressure or those taking blood pressure-lowering medications should consult a doctor before consuming stevia. This is because stevia can lower blood pressure and act as a diuretic. Additionally, stevia can interact with certain medications, underscoring the importance of discussing its consumption with a healthcare provider.
While stevia is generally considered safe, it is important to be mindful of the specific product consumed. Some stevia products contain other chemical sweeteners or sugars, and only certain highly purified steviol glycosides from stevia leaves are approved by the FDA. It is recommended to check product labels to ensure the stevia product is safe and meets individual preferences.
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Frequently asked questions
Stevia is a natural, zero-calorie sweetener that is 200-300 times sweeter than sugar. The FDA has approved stevia as safe to use, but only the highly purified steviol glycosides from stevia leaves. It is a good sugar substitute for people who want to lose weight, have diabetes, or maintain healthy blood sugar levels. However, some artificial stevia products may contain other types of sweeteners, so it is important to read the labels.
Some people have reported side effects such as bloating, nausea, dizziness, and numbness. Stevia may also interfere with hormone production and lower blood pressure. It can also interact with certain medications, so it is important to consult a doctor before consuming it.
There is limited evidence regarding the safety of stevia during pregnancy. Older studies suggest that purified stevia does not affect pregnancy or fertility outcomes and is non-toxic to fetal tissues. However, more research is needed to confirm these findings.
Stevia is a popular choice for people looking to reduce their calorie and sugar intake. It has also been associated with health benefits such as lower blood sugar and cholesterol levels, improved kidney function, and reduced risk of cavities.
