Stevia is one of the few sugar substitutes that has managed to keep its reputation intact, even as others fall out of favor. Marketed as a “natural” zero-calorie sweetener, it’s derived from the leaves of the Stevia rebaudiana plant, native to South America. It’s up to 300 times sweeter than sugar, which is why it shows up in everything from diet drinks and baked goods to protein powders and gum.
But is it really good for you?
According to the U.S. Food and Drug Administration, certain forms of stevia—specifically, highly purified steviol glycosides like Reb-A—are generally recognized as safe (GRAS). However, whole stevia leaves and crude extracts haven’t earned that status due to insufficient research. Initial fears about cancer or fertility risks have largely subsided, even among watchful groups like the Center for Science in the Public Interest.
One major reason for stevia’s popularity? It doesn’t spike blood sugar. That’s a game-changer for people managing diabetes. Studies suggest it may even help stimulate insulin response. The American Diabetes Association and other global health agencies support its moderate use.
That said, stevia isn’t a magic bullet for weight loss. While it cuts calories, a 2016 study showed that participants who had stevia in the morning ended up eating more later, offsetting the benefit. And because stevia is so intensely sweet, it’s often blended with sugar alcohols like erythritol, which can cause bloating or digestive issues in sensitive individuals.
So, is stevia bad for you? Not really—but it’s not a free pass either. If you’re swapping sugar for stevia, read the labels carefully, don’t overdo it, and remember: no sweetener is a substitute for a healthy, whole-food, balanced diet.
