What happens to your body when you use stevia instead of sugar

Stevia is a calorie-free sweetener, approximately 300 times sweeter than sugar. It is made from the leaves of a plant called Stevia rebaudiana.

Replacing sugar with stevia can help reduce sugar intake. However, consuming too much stevia can cause side effects.

Stevia may cause some concerns, including:

• Not all stevia products are pure: Some stevia products are mostly pure stevia, while others contain additional plant bits and other substances. The U.S. Food and Drug Administration (FDA) only allows very pure (95% or greater) stevia to be added to foods. The effects of low purity stevia are not well known, which is why the FDA does not allow it in foods. However, it can be sold as a dietary supplement.
• Stevia can cause side effects: Stevia may cause stomach upset, nausea, vomiting, bloating, or gas.
• Stevia may contain additives: You might find additional ingredients even in very pure stevia. These may include other sweeteners, fillers or flavors. These additives help stevia taste, look, or behave more like sugar in recipes.
• Stevia may affect gut health: Your gut contains both beneficial and harmful bacteria. Too many harmful bacteria can harm gut health. Some studies suggest that sweeteners may reduce beneficial bacteria and increase harmful bacteria. The effects of stevia on gut health are not well understood. A few studies show that it may promote gut health or have no effect.

Using stevia instead of sugar can help in several ways:

• No calories: Stevia contains no calories or carbohydrates. This can help people on a low-calorie or keto diet, or people with diabetes.
• Does not increase blood sugar: Stevia does not increase blood sugar. One study showed that tea containing stevia did not change blood sugar levels in people with type 2 diabetes.
• May lower blood sugar: Replacing sugar with stevia might help lower blood sugar, but there is no solid evidence yet.
• May lower blood pressure: Stevia may help lower blood pressure, but the evidence is very limited.
• May help with weight management: Stevia contains no calories and can reduce sugar in your diet. A study found that using stevia instead of sugar could help control weight.

High purity stevia is safe for most people when used in small amounts.

Some people may experience side effects such as stomach pain, cramps, nausea, vomiting, bloating, or gas.

Stevia and artificial sweeteners have a few differences:

• Stevia comes from a plant. Artificial sweeteners are made in a laboratory.
• Stevia is less sweet than most artificial sweeteners. Only aspartame and acesulfame potassium, which are artificial sweeteners, are less sweet than stevia.
• Stevia and most artificial sweeteners contain no calories. Aspartame, an artificial sweetener, contains fewer than 4 calories per gram.
• Studies suggest that artificial sweeteners are linked to a higher risk of diabetes and heart disease. The effects of Stevia are not well known.