Understanding the safety of daily stevia consumption
High-purity stevia leaf extract, the form approved for use in foods and beverages, is considered safe for regular consumption within the recommended acceptable daily intake (ADI). The ADI for steviol glycosides is 4 mg per kilogram of body weight, equivalent to about 40 packets of a tabletop stevia sweetener for a 150-pound adult. This large safety margin means exceeding it with typical daily use is unlikely. The FDA's GRAS status for high-purity steviol glycosides is supported by extensive research.
Potential benefits and risks
Daily stevia use can benefit weight management and blood sugar control as a zero-calorie, non-nutritive sweetener. Research suggests it may also help lower blood pressure in those with hypertension and is suitable for diabetics as it doesn't impact blood sugar levels.
However, potential issues often stem from additives in commercial products, not pure stevia. Additives like erythritol or maltodextrin can cause digestive problems in some people. Pure extract is less likely to cause these issues. While early research had concerns about gut microbiome impact, recent human trials show no significant effect from regular consumption over 12 weeks. Note that erythritol has been linked to heart-related events in some studies, emphasizing the importance of reading labels.
Types of stevia: Crude vs. high-purity extract
It's important to differentiate between stevia forms. Crude, whole-leaf stevia and less-processed extracts are not FDA-approved due to insufficient safety data. The approved form is high-purity steviol glycoside extract.
- Whole-leaf stevia: Unprocessed plant form, not FDA-approved in the US.
- Crude stevia extracts: Less processed than high-purity, also not FDA-approved.
- High-purity stevia extract: The safe, FDA-approved, purified form.
Considerations for specific populations
Certain groups should use daily stevia cautiously and consult a healthcare provider. These include individuals with low blood pressure or those taking medications for blood pressure or diabetes, as stevia can lower blood pressure and blood glucose. Those allergic to plants in the Asteraceae family might also be sensitive.
How to choose a healthy stevia product
To incorporate stevia healthily:
- Read ingredients: Look for additives like maltodextrin or erythritol if you have sensitivities or concerns.
- Opt for high-purity: Ensure the label lists 'stevia leaf extract' or 'steviol glycosides'.
- Moderate use: Frequent consumption of intensely sweet foods, even with pure stevia, can maintain cravings.
- Prioritize whole foods: Use stevia to reduce added sugar, not replace naturally sweet, nutrient-rich foods.
Stevia vs. Sugar and Artificial Sweeteners
| Feature | High-Purity Stevia Extract | Table Sugar (Sucrose) | Artificial Sweeteners (e.g., Aspartame) |
|---|---|---|---|
| Calories | Zero | ~16 per teaspoon | Zero |
| Blood Sugar Impact | None, has a glycemic index of 0 | High, causes blood sugar spikes | Variable, may disrupt gut bacteria and influence glucose tolerance |
| Origin | Plant-based | Plant-based (sugarcane/beet), but heavily refined | Synthesized in a lab |
| Dental Health | Does not promote tooth decay | Contributes to cavities and decay | Varies, generally considered tooth-friendly |
| Aftertaste | Can have a licorice-like or bitter aftertaste | None | Can have a distinct chemical aftertaste |
| Gut Health | Mixed research, some concerns about disruption but recent human studies show minimal impact | Can negatively impact gut bacteria | Some studies show negative impact on gut microbiome |
Conclusion
Daily consumption of high-purity stevia extract within recommended limits is generally considered safe. It is a zero-calorie, plant-based alternative that doesn't affect blood sugar, making it useful for managing weight and diabetes. Be sure to check labels for additives like sugar alcohols that can cause digestive issues or other potential risks. Choosing pure stevia, using it moderately, and focusing on a balanced diet are key. Stevia should complement a strategy to reduce overall sugar intake.
Authoritative Source
Stevia: Health Benefits and Risks - WebMD
Stevia consumption best practices
- Read the label: Ensure it's high-purity extract and check for additives that could cause digestive or blood sugar issues.
- Stay within ADI: The acceptable daily intake has a large safety margin, rarely exceeded with normal use.
- Moderate intake: Excessive use of any intense sweetener can maintain sweet cravings.
- Consult a doctor: If you have diabetes, low blood pressure, or take certain medications, get medical advice.
- Choose natural first: Prioritize whole fruits for sweetness, which also provide nutrients.
Further considerations for daily use
Stevia is much sweeter than sugar, so less is needed, which can help reduce cravings for intense sweetness over time. For sensitive individuals, pure liquid or high-purity extracts may be better than products with sugar alcohol fillers that can cause gastrointestinal discomfort. Long-term studies on pure stevia within ADI show no significant toxicity concerns.
