The Different Forms of Stevia: Understanding Purity
Stevia products vary, and it's important to distinguish between forms due to different safety and regulatory statuses. Highly purified steviol glycosides, like rebaudioside A (Reb A), are the only form approved by major bodies like the FDA and EFSA, considered safe when consumed within recommended daily intake. Crude stevia extracts and the whole leaf are not FDA-approved for food use due to insufficient safety research on potential effects on the kidneys, reproductive system, and cardiovascular health.
Potential Health Concerns: Is There a Downside to Stevia Sweetener?
While generally safe, certain aspects of stevia products can lead to side effects for some individuals.
Digestive Discomfort
Digestive issues like bloating, gas, and cramping are common but usually result from added sugar alcohols (e.g., erythritol) in stevia blends, not the steviol glycosides themselves.
Lingering Aftertaste
A bitter or licorice-like aftertaste is another frequently reported downside. This is more pronounced in less-refined extracts or products with higher concentrations of certain glycosides.
Mixed Evidence on Gut Microbiome
Research on stevia's impact on the gut microbiome is ongoing and shows mixed results. While early studies suggested potential disruption, more recent human studies indicate minimal or no significant effect with purified stevia within recommended limits.
Medication Interactions
Stevia can mildly affect blood pressure and blood sugar, which can be a risk for those taking related medications. It could potentially lower blood sugar too much when combined with diabetes medication or cause blood pressure to fall excessively with antihypertensive drugs. Consulting a healthcare provider is advised for individuals on these medications.
How Stevia Compares to Other Sweeteners
This comparison table offers a clear look at stevia versus other common sweeteners, highlighting key differences relevant to a nutrition diet.
| Feature | Purified Stevia (Reb A) | Sugar Alcohols (e.g., Erythritol) | Table Sugar (Sucrose) |
|---|---|---|---|
| Calories | Zero | Low | High |
| Glycemic Impact | Zero | Very Low | High |
| Aftertaste | Can be bitter/licorice-like | Can have a cooling sensation | None |
| Side Effects | Few; potential digestive upset from blends | Digestive issues (gas, bloating, diarrhea) at high doses | Weight gain, blood sugar spikes, dental decay |
| Regulatory Status | FDA-approved (GRAS) | Generally Recognized as Safe (GRAS) | Approved |
The Verdict: How to Use Stevia Safely
Potential downsides of stevia are often manageable or linked to specific product types. To use stevia safely, prioritize products with high-purity stevia extract or rebaudioside A (Reb A). Be mindful of added ingredients like sugar alcohols that can cause side effects. Use stevia in moderation, as a little goes a long way due to its sweetness. Pay attention to your body and adjust your intake or try different brands if you experience discomfort.
Conclusion
The downside to stevia sweetener depends on the product and the individual. Highly purified stevia in moderation is generally a safe, calorie-free sweetener for most. Digestive issues and aftertaste are often linked to less pure extracts or additives. Individuals with diabetes or high blood pressure, or those on related medications, should consult a healthcare provider due to potential interactions. Choosing high-purity products and using them mindfully can help you determine if stevia fits your nutrition diet. For more information on FDA regulations, refer to the FDA's official information page on stevia.
