Stevia: Is It Really a Healthy Sugar Alternative?

Stevia is everywhere—in diet foods, beverages, and health-conscious recipes. Marketed as a natural, calorie-free sweetener, it seems like the perfect alternative to sugar. But is it really as healthy as it seems? Let’s uncover the truth.

Our Experience with Stevia

Over a decade ago, when we followed the Trim Healthy Mama plan (before becoming vegetarians), we tried Stevia. The bitter aftertaste made it totally unbearable. Recently, we unknowingly bought a fruit drink containing this sugar alternative. My husband experienced severe stomach cramps, prompting us to dig deeper into what Stevia really is.

The Hidden Reality of Sugar and Sweeteners

A Quick Look at Sugar’s History

Sugar has been a staple in diets for centuries, but excessive consumption has been linked to obesity, diabetes, heart disease, and even cognitive decline (Wikipedia).

The World Health Organization (WHO) therefore recommends limiting added sugar intake to less than 10% of total daily calories, ideally 5%. For adults, this equates to a maximum of around 50g (12 teaspoons) per day, with an ideal target of about 25g (6 teaspoons). For children, the maximum is around 25g (6 teaspoons), with an ideal limit of about 12.5g (3 teaspoons), though younger children with lower calorie needs should consume even less.

The Search for Alternatives

To cut sugar out of their diets, people turn to alternatives like aspartame, saccharin, sucralose, and natural substitutes like xylitol, erythritol, and Stevia. But not all substitutes are created equal.

What is Stevia?

This sweetener comes from the Stevia rebaudiana plant, a member of the chrysanthemum family. It’s about 200 times sweeter than sugar and contains no calories. Sounds great, right? But here’s the catch…

Is It Really Natural?

While in its raw leaf form it may be natural, the Stevia in most commercial sweeteners is highly processed and refined (which can strip away beneficial compounds, involve chemical additives, and alter how the body metabolizes it).

Are Companies Misleading Us About Stevia?

Many brands market this sugar substitute as a healthier, “natural” alternative to sugar because it is plant-derived. However, the Stevia found in commercial sweeteners is often far from its natural form.

Some popular brands that sell Stevia-based sweeteners include:

• Truvia

• CSR Smart

• SteviaSweet

• Sweetin

• PureVia

• Sun Crystals

• SweetLeaf

• Stevia in the Raw

• Pyure

• NuStevia

These products contain highly refined Stevia extracts mixed with other ingredients such as: erythritol (a sugar alcohol), maltodextrin (a starch), dextrose (glucose usually derived from corn), sodium saccharin, sodium cyclamate, aspartame, and heavily processed “natural flavorings.” (The Truth About Stevia)

Why Is It Mixed With Other Ingredients?

This sugar alternative is incredibly sweet—hundreds of times sweeter than sugar—so only a tiny amount is needed. To make it easier to use and measure, manufacturers “bulk up” the product by adding other substances, often sugar alcohols or fillers.

However, sugar alcohols like erythritol can cause digestive issues such as:

• Nausea

• Vomiting

• Indigestion

• Cramping

• Bloating

For example, Truvia (by Coca-Cola) and PureVia (by Pepsi) both contain rebiana (a Stevia derivative) mixed with erythritol, making them more of a highly processed blend than a pure Stevia product.

Debunking Myths

There are several myths surrounding Stevia that we need to address:

1. It is harmless because it’s plant-derived – Just because something comes from a plant doesn’t mean it’s safe. Poisonous substances like cyanide and ricin are plant-based too. Refined Stevia, in particular, is far from the natural herb.

2. It is an herbal sweetener – The Stevia products we find in stores are highly processed, containing compounds like rebaudioside A and stevioside, which differ greatly from the raw leaf.

3. It isn’t addictive – Like sugar, it can trigger the brain’s pleasure centers, leading to cravings for more sweets and potentially fueling a sweet tooth.

4. It aids in weight loss – While it may seem like a good option for weight loss, research shows that non-caloric sweeteners like Stevia can increase appetite and disrupt metabolism, potentially contributing to weight gain.

5. It is good for digestive health – Contrary to popular belief, it may disrupt gut microbiota, which can lead to metabolic dysfunction and even obesity.

6. It is safe for diabetics – While it doesn’t directly spike blood sugar, Stevia may disrupt insulin responses over time, contributing to metabolic issues, making it unsuitable for diabetics or those at risk.

For more details on these myths, check out this article on The Stevia Myth.

Side Effects and Health Concerns

Despite its ‘natural’ label, Stevia may not be the best option for everyone.

This substitute interacts with the body by triggering sweet taste receptors, which can confuse the body’s natural metabolic responses. Some research suggests that non-caloric sweeteners like Stevia may disrupt gut bacteria, potentially leading to digestive issues. It can also interfere with insulin signaling, which may affect blood sugar regulation, even though it contains no actual sugar. Additionally, it may act as an endocrine disruptor, meaning it can influence hormone levels, possibly leading to imbalances over time.

These effects may contribute to the following side effects: 

• Digestive problems – Sugar alcohols like erythritol can cause bloating, nausea, and cramps.

• Blood pressure concerns – it can lower blood pressure, potentially interfering with medication.

• Hormonal effects – Some research suggests it may impact reproductive health.

• Appetite stimulation – Despite being calorie-free, it may still trigger sugar cravings.

According to research from the Foundation for Alternative and Integrative Medicine (FAIM), the idea that Stevia is a safe and natural alternative is a myth. They highlight how it’s reputation as a “healthy” sweetener has been largely driven by marketing, rather than solid scientific evidence. Studies suggest that this sweetener may not only impact gut health but could also cause long-term metabolic and hormonal disruptions. (Source: https://www.faim.org/the-stevia-myth)

How is Stevia Processed?

If you really want to be shocked by the truth, read Jane’s Healthy Kitchen’s article titled “Avoid! The Toxic Truth About Stevia.” She details how processed Stevia undergoes a dangerous chemical refining process hidden from the public and deceptively marketed as “natural.”

Manufacturers struggle to extract stevioside (the active sweet compound) because its leaves are extraordinarily resilient. To break down the tough cell walls and remove the bitter aftertaste, they use a series of toxic chemicals and artificial enzymes, including methanol, kerosene, alcohol, chlorine, ash, acids, titanium dioxide, arsenic, preservatives, chemical stabilizers, and emulsifiers.

The world’s largest Stevia producers, including Coca-Cola, PureCircle, Cargill (Truvia, PureVia), JustBio, McNeil Nutritionals (Splenda), and Chengdu Waggott Pharmaceutical Company, hold patents for these extraction methods. Public records show that many of these methods involve harsh chemicals that are difficult or impossible to remove entirely.

Wow, just wow! That is quite a stunning list of toxic chemicals, right? Jane goes on to detail the extraction processes and provides factual evidence showing how dangerous refined Stevia really is.

Stevia Fatigue

While researching, I also discovered that there is even a name for Stevia-related side effects: “Stevia fatigue.” Reported symptoms include sneezing, runny noses, upset stomachs, abdominal pain, and occasional feelings of weakness. Additionally, some studies suggest links between the consumption of this sweetener and infertility, as well as increased anxiety.

Final Thoughts

Many articles claim Stevia is safe in small doses and occasional use. However, after diving into research from multiple sources—including scientific articles, health organizations, and independent researchers—I am convinced that my family will be avoiding all these products from now on.

We personally experienced mild side effects, and I have no desire to test whether all the reported dangers are accurate. If you’re looking for a natural sweetener, raw honey, maple syrup, or molasses are much better choices.

What’s your experience with Stevia? Let us know in the comments!

If you’re interested in learning more about potentially harmful ingredients in everyday products, I also wrote a post about Triclosan and the dangers of this ingredient, which you can check out here: Triclosan and Colgate. This article is the first in a series where I’ll be highlighting products and ingredients that people should be cautious about and avoid as much as possible.