Is The Sugar Substitute Stevia Good Or Bad For Health? Let’s Find Out

Sugar has emerged as the big bad villain in the world of diet. This is because many health experts and enthusiasts have claimed that it is bad for health. Even multiple studies have supported this claim. Here comes the role of sugar substitutes. Many people these days are opting for natural sugar alternatives. One such alternative is stevia. Do you know what it is? Stevia is a sugar substitute made from the leaves of the plant Stevia rebaudiana. Stevia is said to be about 200 to 400 times sweeter than table sugar. It is a non-nutritive sweetener, which means it contains no carbohydrates, calories, or artificial ingredients. But is stevia healthy? Let’s find out.

To get a better understanding of this, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Read on.

Is The Sugar Substitute Stevia Good For Health?

Let’s begin by addressing the main question – is stevia good or bad for health. “Stevia is considered one of the healthiest sugar substitutes available, especially when compared to refined sugar and artificial sweeteners. Stevia is derived from the leaves of the Stevia rebaudiana plant and provides sweetness without calories and without raising blood sugar levels. From a metabolic and clinical nutrition perspective, this makes stevia particularly useful for people trying to manage weight, diabetes, insulin resistance, or fatty liver. When used in moderation and in its purified form, stevia is safe and well tolerated,” explains Dr Chopra.

So, what are the benefits of using stevia? The expert lists them down for us:

• Stevia’s biggest advantage is that it provides sweetness without triggering insulin spikes.
• This helps maintain stable blood sugar levels, which is critical for metabolic health.
• It is also calorie-free, making it supportive for weight management.
• Stevia does not contribute to tooth decay and is considered tooth-friendly.
• Some studies also suggest that stevia may have mild antioxidant and anti-inflammatory properties.
• For people trying to reduce sugar cravings gradually, stevia can act as a helpful transition tool away from refined sugar.

Also Read: Health benefits of stevia you should know

Are There Any Side Effects Of Using Stevia?

Now we know that stevia comes with a lot of health benefits. But what about its cons? Our expert explains. “Stevia is generally safe for most people. In a small number of individuals, very high intake may cause mild bloating or a slight aftertaste, especially when using blended products that contain fillers like maltodextrin. These effects are not due to stevia itself but due to added ingredients in low-quality commercial products. Choosing pure stevia extracts and using them in small quantities minimises any discomfort,” says Dr Chopra.

So, who should avoid stevia? “Stevia is safe for most populations, including diabetics. However, individuals with known sensitivity to plant-based sweeteners or those experiencing digestive discomfort should monitor tolerance. Pregnant and breastfeeding women should stick to moderate amounts, as with any sugar substitute. Overall, stevia is far safer than regular sugar or synthetic sweeteners when used responsibly,” adds the expert.

Natural Healthy Sugar Alternatives

Those who plan to cut down their sugar intake, alternative natural sweeteners are a good option for them. As per a 2023 study, some sweeteners containing erythritol were linked to a higher risk of heart attack, stroke and blood clotting. However, more research is needed on this topic. The researchers from the study noted, “Natural sweeteners have become more appealing than sugar because they are less processed and may contain more nutrients and provide healthy benefits. Based on the latest study results, it may be best to consume sweeteners that contain erythritol in moderation until we know more.”

On this note, we ask our expert to jot down some other natural sugar alternatives, other than stevia. Dr Chopra list them down:

• Monk fruit.
• Small amounts of raw honey, dates or date syrup.
• Jaggery, depending on individual health goals.

“For people with diabetes or insulin resistance, stevia and monk fruit remain the most blood-sugar–friendly options, while traditional sweeteners can be used occasionally in controlled portions,” concludes Dr Chopra.

Also Read: Is Aspartame Good for Health? Expert Explains

The Final Word

Stevia is considered one of the healthiest sugar substitutes available, especially when compared to refined sugar and artificial sweeteners. Stevia is derived from the leaves of the Stevia rebaudiana plant and provides sweetness without calories and without raising blood sugar levels.