What is the Acceptable Daily Intake (ADI) for Stevia?
Regulatory bodies have set the Acceptable Daily Intake (ADI) for steviol glycosides at 4 milligrams (mg) per kilogram of body weight per day. This ADI represents a safe consumption level over a lifetime. For a 150-pound (approximately 68 kg) person, this equates to approximately 272 mg of stevia extract daily. Considering a typical commercial stevia packet contains 20 to 50 mg of the sweetening compound, two packets fall within this limit.
Are All Stevia Products the Same?
It's important to differentiate between high-purity stevia leaf extracts, which are FDA-approved as sweeteners, and crude stevia extracts or whole-leaf stevia products, which are not. The approved extracts are highly refined and have established safety profiles. When considering if 2 packets of stevia a day is excessive, it is generally assumed that products made with high-purity extracts are being used.
Potential Side Effects of Overconsumption
While two packets daily are unlikely to cause issues, consuming amounts of stevia beyond the ADI could lead to minor, temporary side effects. These include digestive discomfort, especially from products with sugar alcohols like erythritol. Some research has examined effects on the gut microbiome, though findings vary. A bitter aftertaste is also a sign of overconsumption.
Sweetener Comparison
Understanding stevia relative to other sweeteners can help determine if 2 packets of stevia a day is too much compared to other sweetener choices. Here is a brief comparison:
| Feature | High-Purity Stevia | Aspartame (e.g., Equal) | Sucralose (e.g., Splenda) | Sugar (Sucrose) |
|---|---|---|---|---|
| Origin | Plant-based (stevia plant) | Artificial | Artificial (modified sugar molecule) | Natural (cane, sugar beets) |
| Calories | Zero | Zero | Zero | 16 calories per teaspoon |
| Regulatory Status | FDA-approved for high-purity extracts | FDA-approved | FDA-approved | Generally recognized as safe (GRAS) |
| Safety Threshold | ADI of 4 mg/kg body weight per day | ADI of 50 mg/kg body weight per day | ADI of 5 mg/kg body weight per day | No official ADI, but associated with health issues in excess |
How to Monitor Your Intake
Monitoring total sweetener intake from all sources, such as diet drinks and sugar-free foods, can be helpful. Review product labels to learn the steviol glycoside content and any bulking agents used, as these can vary between brands. While staying within the ADI is a good guideline, listening to your body and reducing intake if symptoms occur is also wise.
Conclusion
For most individuals, 2 packets of stevia a day is not too much. The established ADI for high-purity stevia extracts is significantly higher than the amount found in two typical packets. When consumed in moderation using approved extracts, stevia is considered safe. For more detailed information, including steviol glycosides, high-purity stevia, and usage during pregnancy or childhood, refer to {Link: Ingredion https://www.ingredion.com/na/en-us/company/expertise/the-stevia-institute/stevia-is-safe-for-human-consumption}. While monitoring sweetener intake is a good habit, two packets daily is within safe consumption levels, particularly for those consuming various sweetened products.
