What Ingredients Should You Avoid in Stevia?

According to the FDA, only highly purified stevia extract is recognized as safe. However, many commercial stevia products are not pure, but contain other additives that may cause unwanted side effects or health concerns, which is why it's vital to know what ingredients you should avoid in stevia.

Quick Summary

The health benefits of stevia depend on choosing pure extract over blends, which often contain fillers like erythritol, dextrose, or maltodextrin. These additives can cause digestive issues, blood sugar spikes, and other health risks for consumers seeking a cleaner sugar alternative.

Key Points

• Avoid Bulking Agents: Many stevia blends contain fillers like erythritol, dextrose, and maltodextrin to add volume and texture, which can cause digestive issues or blood sugar spikes.

• Scrutinize the Label: Always read the ingredients list carefully. Pure stevia should only list "Stevia Leaf Extract" or "Rebaudioside A," not multiple ingredients.

• Be Wary of Sugar Alcohols: Ingredients ending in "-ol," like erythritol and xylitol, can cause bloating, gas, and diarrhea in some individuals.

• Protect Your Blood Sugar: For those with diabetes, avoid blends with dextrose or maltodextrin, as they have high glycemic indexes and can raise blood sugar levels.

• Choose Liquid for Purity: Concentrated liquid stevia drops often contain fewer additives and are less likely to have bulking agents than powdered versions.

• Beware of Vague Terms: The term "natural flavors" is often used to hide unspecified ingredients that mask the bitter aftertaste of lower-purity stevia.

The Hidden Truth Behind Many Stevia Products

When people choose stevia, they often do so for health reasons—avoiding sugar, managing blood sugar levels, or reducing caloric intake. The appeal lies in its natural origin from the Stevia rebaudiana plant and its zero-calorie sweetness. However, the vast majority of stevia products on supermarket shelves are not pure stevia leaf extract. Instead, they are "stevia blends" formulated with additional ingredients to improve taste, texture, and bulk. While pure, highly-refined stevia extract is generally considered safe, these added ingredients are what you should truly be scrutinizing on the label.

Ingredients to Watch Out For

Sugar Alcohols

Sugar alcohols, identified by names ending in "-ol" such as erythritol, xylitol, and sorbitol, are a common bulking agent in stevia blends. They provide texture similar to sugar and can mask the bitter aftertaste of some stevia extracts.

• Erythritol: Widely used in stevia blends, sometimes as the primary ingredient by weight. While it is generally well-tolerated, excessive intake can lead to digestive discomfort, including bloating, gas, and diarrhea. A recent study also linked high levels of erythritol to an increased risk of blood clotting, which may heighten the risk of heart attack and stroke in at-risk individuals. For those with heart concerns or existing risk factors, this is a particularly important ingredient to avoid or limit.
• Xylitol and Sorbitol: These are other sugar alcohols that can cause significant gastrointestinal distress, especially for sensitive individuals or when consumed in large quantities.

High Glycemic Index Fillers

Many powdered stevia products are mixed with high glycemic index fillers to create a granular texture that can be measured like sugar. For people with diabetes or those monitoring blood sugar, these ingredients defeat the purpose of using stevia.

• Dextrose: A simple sugar derived from corn that can cause blood sugar levels to spike. Brand names like "Stevia in the Raw" list dextrose as the main ingredient.
• Maltodextrin: Another carbohydrate with a very high glycemic index, even higher than table sugar, that can rapidly elevate blood glucose levels. It is often derived from genetically modified corn and may negatively impact healthy gut bacteria.

Other Questionable Additives

• "Natural Flavors": This is a generic term that can hide numerous ingredients used to mask stevia's taste. The specific chemical compounds that make up these flavors are often unknown and unregulated, making them a dubious addition to any "natural" product.
• Inulin and Silica: Some organic stevia products contain fillers like inulin (often derived from agave) or silica (used as an anti-caking agent). While generally non-toxic in small amounts, they are highly processed and not necessary for a pure product.

Comparison: Pure Stevia Extract vs. Stevia Blends

To make an informed choice, compare what's truly in the product you're buying.

Feature	Pure Stevia Extract	Stevia Blends (e.g., with Erythritol or Dextrose)
Purity	Contains 95%+ highly-purified steviol glycosides.	Main ingredient is typically a bulking agent (like erythritol), not stevia.
Ingredients	A single ingredient: "Stevia Leaf Extract" or "Rebaudioside A (Reb-A)".	Multiple ingredients: Stevia + Erythritol, Dextrose, Maltodextrin, etc..
Sweetness	Very concentrated (200-400x sweeter than sugar). A little goes a long way.	Lower sweetness concentration; often formulated to measure 1:1 like sugar.
Health Impact	Minimal to no effect on blood sugar or gut flora.	Can cause blood sugar spikes (dextrose/maltodextrin) or digestive issues (erythritol, xylitol).
Taste	Can have a mild, slightly bitter aftertaste in higher concentrations.	Aftertaste is often masked by other additives.
Processing	Highly refined and purified to remove impurities.	Processed to combine stevia with fillers, often derived from GMO corn.

How to Find a Clean Stevia Product

When shopping for stevia, a few simple steps can help you avoid unwanted additives.

1. Read the ingredient list first, not the brand name. Don't be fooled by marketing words like "Natural" or "Raw." Check the ingredients panel. If the first ingredient is anything other than "Stevia Leaf Extract," it's a blend. Look for brands that list only one ingredient.
2. Opt for liquid stevia drops. Liquid formulations are less likely to contain bulking fillers like dextrose and erythritol, which are necessary for powdered products to mimic sugar's bulk. A liquid extract is often a more concentrated and pure option.
3. Choose brands with 100% stevia leaf extract. Some high-quality brands specify "100% stevia leaf extract" or list only "Rebaudioside A" as the ingredient. This ensures you're getting the pure sweetener without the fillers. Find a list of pure extract brands here.

Conclusion: Your Health is in the Label

While the highly purified extract of stevia is a zero-calorie, natural sweetener that offers a compelling alternative to sugar, the products lining store shelves are often less than pure. The hidden ingredients in stevia blends, such as erythritol, dextrose, and maltodextrin, can trigger digestive problems, raise blood sugar, and potentially pose other health risks, contradicting the reasons many people choose stevia in the first place. For the cleanest and safest option, make it a habit to check the ingredient list and choose pure, unadulterated stevia leaf extract. This simple step can help ensure you reap the intended health benefits without any unwelcome surprises.

Key takeaways:

• Check the Label First: Always read the ingredients list on stevia products; don't trust marketing terms like "Natural" alone.
• Avoid Bulking Fillers: Stevia products blended with dextrose or maltodextrin can spike blood sugar, making them unsuitable for diabetics.
• Beware of Sugar Alcohols: Additives like erythritol and xylitol can cause digestive distress, including bloating and diarrhea.
• Choose Purity: The safest and cleanest stevia products contain only pure stevia leaf extract (Reb-A) and are free of fillers.
• Prefer Liquid Options: Concentrated liquid stevia is less likely to contain the bulking agents often found in powdered packets.

FAQs

Question: Can erythritol in stevia blends cause blood clots? Answer: A recent study has raised concerns linking high levels of erythritol to an increased risk of blood clotting, which may contribute to heart attack and stroke, particularly in individuals with pre-existing cardiovascular risks. More research is needed, but caution is warranted.

Question: Why should I avoid dextrose and maltodextrin if I use stevia for blood sugar control? Answer: While pure stevia doesn't affect blood sugar, dextrose and maltodextrin have high glycemic indexes, meaning they can cause significant blood sugar spikes. Their inclusion in stevia products contradicts the goal of controlling blood sugar.

Question: What are "natural flavors" in stevia blends? Answer: "Natural flavors" is a broad term used by food manufacturers to hide unspecified ingredients. It's often used to mask the unpleasant aftertaste of lower-purity stevia, and the exact components are often not disclosed.

Question: Is raw or whole-leaf stevia safer than refined extract? Answer: No, the FDA has only recognized highly-purified steviol glycosides (extract) as safe for consumption, citing insufficient research on the effects of raw stevia leaves and crude extracts.

Question: Can stevia blends cause digestive problems? Answer: Yes. Stevia blends containing sugar alcohols like erythritol, xylitol, or sorbitol can lead to digestive discomfort, including bloating, gas, and diarrhea, especially in sensitive individuals or with high intake.

Question: How can I tell if a stevia product is pure? Answer: Check the ingredients list. A pure stevia product should only list "stevia leaf extract" or "Rebaudioside A." If it lists multiple ingredients, especially fillers like erythritol or dextrose, it is a blend.

Question: What is a good alternative to powdered stevia blends for baking? Answer: Concentrated liquid stevia extract is a good bulk-free sweetener for many applications. For baking where bulk is needed, options like pure allulose or monk fruit may be used, though different sweeteners will affect the final texture and taste.

Frequently Asked Questions

What is the concern with erythritol in stevia products?

Erythritol is a sugar alcohol used as a filler. Excessive intake can cause digestive issues like bloating, and recent studies suggest a potential link to increased blood clotting and cardiovascular risk in susceptible individuals.

How do dextrose and maltodextrin affect stevia's health benefits?

Dextrose and maltodextrin are high glycemic index fillers that cause blood sugar spikes, negating the primary benefit of using stevia as a sugar-free alternative, especially for people with diabetes.

Is "stevia in the raw" a pure stevia product?

No, brand names can be misleading. "Stevia in the Raw" often lists dextrose as its primary ingredient, meaning it is a blend with additives, not pure stevia.

Why should I avoid stevia products with "natural flavors"?

"Natural flavors" is a vague term that can conceal various additives used to mask stevia's bitter aftertaste. The exact chemical composition is often unknown and not transparent to the consumer.

Are liquid stevia extracts generally purer than powdered ones?

Yes, concentrated liquid stevia drops are less likely to contain bulking fillers like erythritol, dextrose, and maltodextrin, which are necessary for powdered products to mimic sugar's bulk.

Why is pure stevia extract considered safer than raw stevia leaf?

The FDA has only approved highly purified steviol glycosides (extract) as Generally Recognized As Safe (GRAS). The safety of unprocessed, raw stevia leaf has not been adequately studied and is not approved for use in the US.

Can stevia trigger allergic reactions?

While pure stevia extract is generally safe, people with allergies to plants in the ragweed family (Asteraceae/Compositae) may theoretically experience a cross-reaction, though reported cases are rare.