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Why Stevia is Bad for You: Liver, Kidney, Gut, Immune and Blood Health is an updated post that shares why I now believe stevia to be bad for everyone, no matter how it’s used, whereas formerly I considered it safe if used in certain ways.
Since using it years ago, I’ve now been shown studies that specifically isolate the damage done to the liver and kidneys; so we are no longer speculating about why stevia might be damaging to one’s health.
Stevia is all the more dangerous because it does not cause immediate symptoms for most people. Instead its insidious behavior affects the long term health of organs and gut health.
Why stevia is bad for you: What body systems it affects
As one study says of artificial sweeteners, stevia included:
The human body responds to these sweeteners in a very complex way. The sweetness of non-nutritive sweeteners is more potent than that of sucrose or high-fructose corn syrup.
This study evaluated the effect of stevia on feeding behavior, blood biochemical parameters, enzyme activities and immunological parameters in mice, compared to sucrose.
At both 8 and 16 weeks, data was gathered in several categories with the following findings:
- Stevia administrated mice groups showed a reduction in water consumption when stevia was not added.
- Type 2 Diabetes biomarkers increased significantly in mice who drank stevia water, versus control groups.
- Free radicals and nitric oxide levels were elevated after stevia consumption.
- Long term administration of stevia significantly increased cholesterol levels and significantly decreased HDL levels (serum high-density lipoproteins) and increased LDL levels (serum low-density lipoproteins). Levels of free fatty acids were significantly higher than those of control groups.
Regarding blood biochemistry, the results were pronounced:
- Stevia administration caused a significant reduction in hemoglobin and hematocrit levels, and RBCs (red blood cells) count, compared to control groups.
- In female mice, stevia showed a significant decrease in WBCs (white blood cells) count.
In reference to liver health, the results were again extreme:
- Stevia administration increased alanine aminotransferase (ALT) and aspartate aminotransferase (AST) levels. (AST and ALT are two of the liver enzymes doctors look at when trying to figure out if you have a problem with your liver.)
- Levels of liver triglycerides and cholesterol in male mice groups increased.
- Stevia significantly elevated liver cholesterol levels in both male and female mice groups.
The results for kidney health were also condemning:
- Stevia affected urea levels, but more so in male subjects, whereas creatinine levels were more elevated in female subjects. (The former can indicate kidney injury or disease in lab testing, whereas the latter indicates kidney problems, oftentimes a blocked urinary tract.)
- Damage to the kidneys upon dissection (and studies of the samples) showed congested blood vessels after 16 weeks of administration.
In addition to all these somewhat shocking results, stevia, the longer it was administered also affected:
- gut integrity and microbiome behavior
- the immune system, with increased IgG, IgE and IgA levels, all pointing to an increased likelihood of allergies, chronic infections and autoimmunity
- inflammation, with a significant increase in pro-inflammatory cytokines
What happens to stevia in the body
One of my favorite aspects of this study was the window it provided into what happens to stevia in the body and why it affects the liver and kidneys adversely.
Stevia is not absorbed in the intestine. Instead, the body converts stevioside into steviol (or stores it as stevioside). Steviol has the highest accumulation in the liver.
The body then tries to get rid of it via bile, but the removal and excretion of steviol by the liver negatively affects the bile metabolism. Chronic stevia consumption puts stress on the liver that results in an elevation of liver enzymes and altered bile output!
Stevia even elevates the level of liver fat.
Regarding the kidneys, this study calls steviol, “a toxic stevioside metabolite” and says it is:
… reabsorbed from the intestine to the blood circulation and accumulated in the kidney to be excreted in urine. The body begins to step up urination to facilitate its removal; a process known as diuresis.
This study adds that the proximal tubules were the site for stevioside accumulation. This, significantly, is the site of elimination for xenobiotics (drugs, food additives and environmental pollutants)! Any disturbance in this system reduces the body’s ability to detox xenobiotics!
And, how noteworthy, that the body puts stevia where it puts poisons!
My former beliefs about stevia
In case it’s helpful, how I used to eat stevia was to combine it and a totally natural sweetener, with the goal of circumventing what is sometimes called glucose confusion (which used to be my main concern). Here’s that concept as I once explained it:
‘My favorite concern about stevia is that the sweet taste on one’s tongue not followed by the expected ingestion of glucose can cause an insulin confusion. I love the idea that our sense of taste is connected to our body’s preparatory action!…
I like to combine stevia with one other sweetener. In a cup of tea, for instance, I put a bit of honey and a bit of stevia. I do this in baked goods, too, and often in my cookbook. This allows me to use less of the sweetener that I’m trying to limit, in this case honey, but to still achieve the level of sweetness that I prefer. My body is not faked out. It does receive glucose after tasting sweet.
I ran this method by my doctor who is very familiar with the insulin confusion that applies to artificial sweeteners. He felt it a good and safe solution.’
My updated view on stevia
As outlined above in the main article, I now believe the newer evidence outweighs the earlier guessing or incomplete studies on this topic.
For those who own my cookbook, I now think it’s safer to just omit the stevia, or use a natural sweetener, like honey, alone. Personally, I believe it’s better to save sweets for truly special occasions.
Most days, I do not sweeten any of my food. Even waffles and porridge, I just add a small amount of coconut oil (for the waffle) or non-dairy milk (for the porridge) + sea salt. No sweetener. It’s delicious and very satisfying.
Why I stopped using stevia
I didn’t know about the studies I share in this article when I stopped using stevia.
Instead, I stopped using it for two reasons: my current doctor advised against it. And, I no longer wanted to cultivate the need for something sweet.
About fifteen years ago, I was addicted to sugar. Stevia helped me to overcome that, but brought new evils into my body, without me knowing it.
Sometime in the last five years, I began to more fully understand that sweets in general are not good for the liver or one’s overall health. I still really enjoy not-too-sweet of treats, but only very occasionally.
Giving up stevia was me admitting that it was doing unseen harm, and that I didn’t want to sweeten so many of my foods any longer.
Other possible concerns about stevia
- Stevia is linked by some native cultures with infertility. Historically it was even used in South America as a contraceptive. However, the studies that support this view have mixed findings. (1, 2) It may be wise to avoid stevia if you’re trying to conceive, especially if infertility is an issue.
- Knowing stevia harms multiple organs and the gut microbiome is, of course, enough reason to avoid it, especially while trying to conceive.
- With thyroid health in mind, stevia should not be used to get a sweet taste without any carbs. Specifically, our thyroid is taxed if we don’t have enough insulin. Insulin is what helps convert inactive T4 to active T3. (source) Insulin levels are usually low in those with low-carb diets.
- We may endanger ourselves and our thyroid health by maintaining a low-carb diet long term. I got both Hashimoto’s and adrenal fatigue (or HPA axis dysfunction) after years of a low carb diet with stevia.
- The main hormone that gets dysregulated in adrenal fatigue is cortisol, and cortisol has been shown to increase on a low carb diet. This means that a low carb diet is a potential adrenal stressor in susceptible individuals. (source)
Conclusion: Why Stevia is Bad for You
Through several studies in recent years, we can conclude that stevia has a variety of harmful effects. While not every person will feel all of these effects, they were indeed observed in lab rats consistently.
Stevia:
- ‘s sweet taste causes addiction.
- causes insulin resistance.
- changes the gut microbiome.
- significantly elevated levels of liver function enzymes, urea, creatinine, cholesterol, LDL and free fatty acids.
- leads to oxidative stress (as seen by the elevated level of NO and the reduced level of antioxidants).
- causes inflammation in both the liver and kidneys.
- affects digestion and liver function.
- contributes to allergies, leaky gut, autoimmunity and overall inflammation.
What are you thoughts or experiences with stevia?
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Renee Kohley says
I love this balanced approach Megan – I share the same viewpoint and this is a great resource to share! Balance is key in just about everything!
Megan Stevens says
Well said. I’m happy to hear you share this view. 🙂
Alex M. Cortes says
So, what do you recommend for diabetics?
Megan says
Hi Alex, unfortunately, at first, it is best to simply reduce carbs and eliminate sweeteners, to include lots of healthy protein, gentle fiber and balanced exercise. I do think a true liver detox of vitamin A and copper is powerful for overall body health, and with this approach, the need for sweets reduces over time. I don’t say this lightly. I was actually addicted to sugar, and it took me 3 years to overcome it, so I understand it’s no small feat to eliminate sweets. For those who have trouble keeping weight on, adding in a little extra fat can help; otherwise, it’s important to have a support group and other things that help with the mental process. I do highly recommend my doctor and his support forum: https://nutritiondetective.com/ Best!
Alex M. Cortes says
Thank you! My Dad tends to drink his coffee with these sweetners especially Stevia but lately I’ve noticed digestive problems. Based on your recommendations he’s better off just drinking his coffee without any sugar and much less the sweetners.
Megan says
So true, Alex, and thankfully, we can adjust our preferences with coffee especially, as it tastes good so many ways.
Katharina says
I have been LIED to, and read that Stevia is the ONLY safe sweetener, made from Stevia Leaf. No wonder I am chronically ill, with so many medical issues. All sweeteners are bad, and we are ALL doomed. Sad, scary, and shameful.
Julie Knudson says
Hopefully by now (2024) people understand that most of the versions of “stevia” out there are artificially manufactured in a laboratory. You have to pay careful attention when shopping if you actually want to buy real stevia. Here is a good article that explains more: https://www.purefoodcompany.com/is-stevia-natural/
aimee wooster says
Well, darn! And yes it the same for monk fruit sweetener?
Kidney Probs says
This is the only thing I can find with a different view on this topic. I have been having a lot of issues with my kidneys for a while now and I think it might be contributing to my high blood pressure the last few years. I have what I think, are sensitive kidneys, but I don’t drink sodas etc because the dyes and other things can bother my bladder/kidneys. Stevia based drinks like zevia, have been a go to for me in the last few years. I have not had symptoms of a UTI or anything, but recently found out my potassium levels were off enough that I was having heavy prolonged dropped heartbeats that I went to the hospital for at one point because it was so bad. That is when I found out I had low potassium. After taking potassium, I was rechecked and had normal levels at the time. But, I have been feeling like my kidneys fluctuate between feeling fine and hurting quite often. Similar to bladder or kidney infections, but I have no other symptoms (like issues urinating etc.) However, I have noticed that the evenings I drink a zevia and go to bed without being awake long enough to consume more water and potentially flush out my bladder, I wake up with an aching kidney and it doesn’t feel better until after drinking plenty of water and it doing its job to flush my system over a few hours. I had them run an urinalysis just to check things out.
My urynalisis came back with blood in my urine, high protein, but no bacteria and abnormal levels of white blood cells. I need to go back for a check up, but there seems to be no reason as to why an otherwise healthy younger adult who lives a decently healthy lifestyle and who is in good shape, would suddenly have high (like stage 2 hypertension almost 3 high) blood pressure, and kidney pain that seems to occur specifically after having more than one zevia in a night OR not flushing out one before falling asleep. I am beginning to consider that these are very much linked as I had less kidney issues before I began consistently consuming zevia, and I always had perfect blood pressure. I do not know for sure, but seeing as this is the ONLY thing I have come across that isn’t severely outdated and only making claims for stevia potentially being cancerous in old articles, I wanted to pop by and drop my story so far because I feel like I am crazy or the only one and this article seems to make a lot of sense to my current situation and maybe it can help someone else in a similar boat. I’ll try to update if I find out about my kidneys, but right now I’m going to go on a stevia haiatus and see how I do!
Megan says
This is great, Kidney Probs. I like when people use the Comments section to contribute to the research others are doing. Your experience I’m sure will be helpful to others. Thanks so much for sharing.
Catherine Scott says
Good article. I knew these similar side effects were in most artificial sweetener and for a long time believed sugar consumption had far less side effects. But as I learned more about white sugar came to believe stevia was a great alternative. Had my doubts though when I bought my first loose pack of #natural,” stevia and noted it was a white powder. How can it be natural when the plant itself is green. None the less I started to use s brand that left no hitter taste. But after four months I began to see increased belly bloat and continued difficulty in weight reduction. Having my gallbladder removed it sure made it more difficult fory body to eliminate any fat so I tried stevia. But not the answer either. So moderate exercise, and proper balance of carbs, proteins, dairy, healthy fats, grains and plenty of leaving greens is the answer. I use a point system to keep things in balance
Consequently lost 8 pounds bloated belly fat in 22 days.:)
Megan says
What a great testimony, Catherine. Thank you for sharing what you do now, too. So happy you’ve found that healthy natural balance in eating. 🙂
Ronald says
I’ve fatty liver and bought electrolyte powder with Stevia. After two 5mg scoops I experience pain in the liver area, which I didn’t have before I ate that
Anna @GreenTalk says
I grow stevia. (What a surprise.) I also worry about the white stevia since the plant is green. How do they make it white? I don’t taste the licorice taste. It is really sweet and a little bitter. Someone told me awhile ago that fat reduces bitterness. What do you think?
Megan Stevens says
I don’t know anything about white stevia, Anna! I’ll have to learn more on the subject. Thanks for mentioning it. Yeah, it’s funny that I don’t taste the bitter in stevia that so many folks mention. Maybe b/c I eat so much fat? 🙂
Sharon Devi says
Think what Anna @GreenTalk meant is that Stevia leaf in it’s natural whole-plant state is green. The Stevia that you are using & recommending (NuNaturals – NuStevia Reb 99) & the pictures that goes along in this post shows that it is in a white powdered form (hence the “white stevia”). So how do they make it white, since it’s naturally green? I’m also wondering the same.
Megan Stevens says
Ha! Now I see that plainly; thank you! 😉 I don’t know what their refining process looks like. But it is a processed food, surely. Perhaps it’s benign, as it seems to be; but we consume it knowing it’s not a whole food, thankful for the benefit it provides, and the lack of symptoms. Of course, it’s not for everyone. One could definitely email NuNaturals and ask for a description of the refining process. This information is probably already available online as it is with items like xylitol.
Susan says
So this info you posted is not in consideration of stevia grown in your garden in a pure state? Also I am concerned that you have recommended honey… we raise honey bees and honey should never be heated… or used for baking/cooking … with heat… this can make honey toxic at worst and at best kills off all of the beneficial nutrients that make honey good for you.
Megan says
Hi Susan, thanks for your cautions with heating honey. No, the tests with stevia were not done with stevia from the garden, so it would be great for more testing to be done. My feeling on that personally is that in moderation it’s very likely fine.
JJ says
I read every ingredient list because I will likely feel like crap the next day from eating something my body doesn’t appreciate if I don’t.
I came across reb-A in a non-dairy ice cream and had no clue what it was so I did a little research. It’s stevia in a form that can be patented, like a drug, because stevia leaf, or any plant in its natural form cannot be patented. There is already now also reb-B and reb-M. One website I found said they make the the “pure Reb M molecule through fermentation, by engineering yeast and fermenting sugarcane” so it’s actually a genetically modifying process. I would be interested in knowing if these studies used the pure stevia leaf or a GM produced stevia molecule? Then we can wonder if these tests really tell us about the plant’s toxicity or the chemical/manufactured toxicity? I’m still open to the real thing being ok for human consumption if we use it moderately, like we should probably do for everything we eat, but anytime there’s heavy processing so there can be a financial profit for the manufacturer, I really have my doubts about it’s health safety.
Megan says
Hi JJ, the main study I cite actually used a stevia product by SweetLeaf. Two of the other studies I looked at used one of the isolated glycosides from the stevia leaf, stevioside. I didn’t check on all of the others to see if any of them used the leaf itself, but my guess is most or all of them used stevioside. I do think that small amounts of the green leaf used occasionally would be fine. The tests seems to really by going for what most Americans do, which is use stevia every day as a way to have more sweetener and more sweet in their lives without any calories, carbs or they hope, change to their blood sugar levels, and I think that point is a good one. Stevia used in that way is dangerous, even if it’s the green leaf, because that exposes the body to constant stevioside. It would have been great, though, if the studies had another group of mice that ingested the whole leaf ground up, to be sure of those results. Without that, and either way, I think you’re right to mention moderation in all things and avoiding the manufactured products.
JJ says
Thanks for responding! Yes, people basically try to ‘get around’ the difficulty of eating less sugar! I’m lucky that my body tells me very directly what’s not working, so I can’t get around the ‘work’ of taking care of it. Thanks for the info on the studies, and I totally agree that a side by side testing of natural state vs chemical state would’ve been very enlightening. <3
Megan says
I’m similar to you, JJ. While I got away with years of stevia, in most cases, I can not do this. I am glad to know now. Thanks for your thoughtful questions and conversation!
Lovy says
Got away with years of Stevia…. You do realize the proof in that and the harmful studies you reference are on mice… which would not be reflective of human behavior at all
Aimee Sellars says
It appears you only looked at one study on Stevia, as there are multiple studies showing a beneficial effect for fatty liver
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933008/
https://pubmed.ncbi.nlm.nih.gov/32212870/
https://www.mdpi.com/2076-3921/11/12/2496
I think it would be a more balanced approach to include more than one study or article. One article stated a 150 lb. person would need to consume the equivalent of 40 packets of stevia a day to induce harm. Many of these studies use artificially high amounts which would not be seen in real world usage.
Megan says
Hi Aimee, thanks for your concerns and points. I can see your points and appreciate your links. My article is not based on just one study; I do link to several. I have continued to study the topic and need to add to the article. Despite some studies that show apparent wins with the use of stevia, I am very concerned that the risks are much higher and that the bigger picture shows hormone altering effects and damage to the gut microbiome. Here are some additions to the article that I think are helpful: Regarding stevia’s endocrine disrupting properties and effects on the gut microbiome, steviol glycosides have a steroid hormone structure. They are synthesized in the same pathway as plant hormones and have a steroid hormone structure like estrogen and other hormones. So it makes sense that stevia acts like a hormone in our bodies and interacts with hormone systems. Any food or supplement that interacts with our sex hormones, even at small doses, is very concerning. There are several rat studies that show even low doses of stevia have insulin-mimicking properties. Once our hormones are affected (or the endocrine system is disrupted), the effects can last weeks. This study (https://pubmed.ncbi.nlm.nih.gov/26965840/) shows stevia increases production of progesterone while blocking its receptors. (Side note: interesting, too, because of its use historically on fertility.) Additionally, small doses of stevia have been shown to alter the gut microbiome. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627124/ , https://pubmed.ncbi.nlm.nih.gov/14558786/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7497576/ and https://pubmed.ncbi.nlm.nih.gov/24251876/) The more I learn about stevia, the more I think it’s something to stay away from, especially for anyone with hormone issues, fertility issues, pregnant or with gut integrity issues of any kind, including anyone with autoimmune issues or health challenges.
Lovy says
She only looked at animal studies… when her own use clearly disproved
Emily @ Recipes to Nourish says
This is so helpful! I was wondering about it and have never used it before. I love how you use it, in conjunction with honey … I also love that you consume sweets with protein or fat.
Megan Stevens says
Thanks, Emily! I appreciate what you said. 🙂
linda spiker says
I like liquid stevia but am not a fan of the powder. Love your suggestion of using two sweeteners at once!
Megan Stevens says
Thanks, Linda! 🙂 I think most folks have only had the powder with dextrose in it. I’d like the Reb99 product to be more broadly used and available.
diane weismiller says
What’s REB99?
Megan says
It is rebaudioside A, one of the two glycosides within stevia that make it sweet. Reb99 is just one stevia product on the market.
Marjorieann1977 says
So interesting! Thanks for sharing this info. I was a firm believer in point number one, so it’s interesting to hear Kresser’s perspective on this – he is one of my trusted go-tos for research/fact checking!
Megan Stevens says
I’m so glad this was helpful. Point #1 is indeed an attractive, compelling one. I do like the concept. Yes, Chris Kresser is a great resource!
Katie Stanley says
NuNatruals liquid and Mountain Rose Herb’s green powdered stevia are the only two I have in my kitchen! I general try to consume my stevia the same way mixed with honey or maple syrup, fat and protein. 🙂
Megan Stevens says
Yay, love that!! Thanks for sharing!
Sonya Floyd says
Thank you. Thank you. I have been experiencing health problems at 73. I’ve been using Stevia for years. I’m experiencing some of the same problems as the rats!!! I’ll stop with stevia at once!
Megan says
Great to hear that this was helpful, Sonya! I’m so sorry and hope you get good relief over time as your body recovers. 🙂
Sarah Day says
It’s so nice to hear about your views on this! I agree that the mistake is cutting out all carbs 🙂
Politically Incorrect Health says
It’s so nice to hear about your views on this! I agree that the mistake is cutting out all carbs 🙂
Megan Stevens says
Yes. 🙂 Thanks.
Lindsey Dietz says
Yay! I can comment! I’m so glad you shared this post. Stevia gets such a bad rap among certain groups of foodies, yet it can be a lifesaver for many! We use it daily and have not experienced any adverse effects. Shared on FB!
Megan Stevens says
Great! Thanks, Lindsey! (I’m so glad you’re able to comment now! 🙂 )
[email protected] says
Have you ever tried Stevita?
Megan Stevens says
No, I haven’t. What’s in it?
Joy M says
Have there been any studies using the whole herb rather than the refined white powder? I’m curious if the sweetener consumed with the other constituents of the plant/leaf would be less harmful. I’m curious since I can grow stevia and have dehydrated the leaves but then become afraid to use them.
Megan says
Hi Joy, good question. I believe, unfortunately, that these studies apply to all stevia (or reveal a truth about stevia), whether the green herb or a more refined product. The reason is they are testing the glycosides found in the leaf. I just checked the main study I cited, and it’s true that they used a stevia product! It would have been better if they had used whole stevia leaf on a third group of mice. I checked two of the other studies I looked at, and they used stevioside. My concern is that the same health concerns will be true whether the leaf is tested with its constituents or the isolated glycosides: the glycosides present in the leaf or product (stevioside and rebaudioside A) are what cause the symptoms. You may be right that the other constituents in the plant balance these ingredients and make them benign … and perhaps used in small amounts, that could work … like putting whole leaves in lemonade occasionally, for example. But I think that anyone who grinds up the leaves into powder or uses the powder in bulk is going to still be exposing the body to large amounts of stevioside, which the body will then treat as something it needs to expel.
Joy M says
Thank you so much, Megan, for your research. I had thought to put stevia leaves in some of my homemade herbal teas that could use a touch of sweetener. But, you know, my homemade maple syrup works just fine and I won’t have to keep questioning myself when I use it. Thanks again!
Megan says
My pleasure, Joy, and that sounds great. I have landed there, too. 🙂
Vee S. says
Hi Megan,
Thank you for this article. Not sure why it took me this long to see it to read it! lol Are monk fruit and allulose any healthier to use? I am trying to limit sugars and would like a lower carb yet more natural sweetener to use.
Megan says
Hi Vee, you’re welcome and happy to help. There isn’t enough information on monk fruit yet, but the info on allulose doesn’t look good: “Due to its structural similarity with fructose, allulose uses the same transport and distribution pathways. But in contrast to fructose, the human genome does not encode for enzymes that are able to metabolise allulose leading to an almost complete renal excretion of the absorbed dose and near-to-zero energetic yield. However, in vitro studies have shown that certain bacteria such as Klebsiella pneumonia are able to utilise allulose as a substrate. This finding has been a subject of concern, since Klebsiella pneumoniae represents an opportunistic human pathogen. It therefore raised the question of whether a high dietary intake of allulose may cause an undesirable growth advantage for potentially harmful bacteria at mucosal sites such as the intestine or at systemic sites following invasive infection.” This comes from: https://pubmed.ncbi.nlm.nih.gov/34409930/
Although it’s “no fun” at first, where I’ve landed is to just eat less and less sweetener in and on everything. For example, I now put coconut oil, sea salt and sometimes pecan butter on my waffles or toast. When I do use sweeteners, I mostly use maple syrup or honey, but then most importantly, I stay active, so my body uses it right away instead of storing/processing it, which is hard on the liver. But I first went through many years of trying to make alternative sweeteners work. Sadly, I think sweets are best saved for special occasions. I hope this helps!
Sandy says
Maybe I missed it, but is this a “typical” study, where the subjects (rats in this case) are given unnatural volumes per body-weight of a product, and then studied?
If it is, then the results of course are skewed. Is the amount the rats were given equivalent to you and me eating a cup or more of stevia a day?
Because Stevia is actually a plant, I find it hard to believe that consuming the amount you would consume, of say mint when you make mint tea every day, would cause problems.
Can you comment on that please?
Thank you for your research. It is a great jumping off point, and I love the idea exchange.
Sincerely,
Sandy
Megan says
Hi Sandy, thanks for the conversation and questions. Although it seems to be unnatural volumes, the researchers decided how much stevia to use in the rats’ water using these dose guidelines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804402/ While controversial, they are well considered before being chosen as producing the most accurate results. I also find it noteworthy that the rats preferred the flavor of the stevia water to regular water, much like many humans, who would rather drink a sweetened drink. But no one likes a drink with way too much stevia; it tastes awful. Similarly, I think the rats’ water was sweetened palatably, or they would have chosen the plain water. The researchers used SweetLeaf stevia in the main study I looked at, so that’s another good insight into how much could be used and still have it taste good to the rats.
Dorothy says
We used to use stevia extract in the form of drops in a regular basis, and since started using monk fruit extract in liquid form. I add it to hot tea with collagen and as a substitute for another natural sweetener, or to sweeten something a little more. I don’t feel the need for sweetening everything, but could still be overdoing it. Would it be a safe alternative, or are there similar adverse effects from monk fruit?
Megan says
Good question, Dorothy. There haven’t been any good studies on monk fruit that I’ve seen. But the pattern that studies are showing with all of the alternative sweeteners is a little concerning. My takeaway is that we should all choose/save sweets for special occasions, and although it’s disappointing at first, we should veer away from sweeteners on a regular basis and get used to unsweetened drinks and only occasional desserts or treats. My focus for the last several months is finding how I like things (how I can make them taste great so I really enjoy them) either unsweetened, very lightly sweetened, or how I can use fitness to use up those sugars so my liver doesn’t have to process them. (This just means a brisk walk before or after a meal.) So yes, you might be overdoing it and want to reconsider monk fruit, or use it less often. A long answer lol!
Erin Koss says
Good stuff Megan! Thanks for boiling it down and highlighting the latest information. Funny when I started using alternatives including stevia and monk fruit, my suspicion was that we would eventually be back to, “moderation, moderation” and it seems we are. Using sweeteners available naturally and not processed makes my heart much happier. It also makes my head much happier as I try and reduce the energy spent on food management. Thank you as always for your beautiful work in the world. Much love.
Megan says
So kind, Erin, and I’m so glad the article is helpful. Yes, I agree with you; I’m happier, too, just using natural sweeteners in moderation. Much love back! 🙂
Dorothy says
I appreciate your thoughts as always, Megan, and your thoroughness. We probably don’t need a frequent taste of sweetness, even the “natural” ones, and it may cause us to crave more.
Megan says
Yes, thanks for sharing, Dorothy, too!!
Fernando says
I recently started cutting sugar out of my life, and started working out too. So for a pre workout i have been taking a scoop of C4 with water. It said zero sugars, but was sweet. Upon searching, found out it was sweetened with stevia. My question here is. Taking this one scoop a day, would have those long term effects, or are they so low in concentration, that the body can handle, since that is basically my only “sugar” intake.
Megan says
Hi Fernando, in my opinion, and it’s not one I came to quickly or with any excitement, I believe any amount of stevia is harmful to the body, and long term use of it, based on the studies, causes damage that it then takes years to repair, if a person chooses to. I think that even small amounts are dangerous, personally. It’s very hard for most of us, but I think the better goal is to try to quit all sweeteners except for maybe a treat once a week or once a month etc, depending on the person. I wish that health and exercise nutrition products would stop using stevia or provide an unsweetened version. Those do exist, as you may have seen, and while they taste bad, I think it’s worth the trade off. Maybe you can find a similar product without the stevia, and good for you to begin cutting out sugar.
dan says
Now been shown studies that specifically isolate the damage done to the liver and kidneys; so we are no longer speculating about why stevia might be damaging to one’s health. What studies are you referring to, as need to study not just your word…Thanks.
Megan says
Hi Dan, look under the section called, “What happens to stevia in the body”, and then click on all the highlighted orange links; they’re all studies. Best!
Alexa says
Hello, Megan.
Thanks for the interesting topic! According to the following article stevia actually a healthy alternative to the sugar: https://www.medicalnewstoday.com/articles/319837#who-should-not-use-stevia
What do you think about it?
Regards.
Megan says
Hi Alexa, glad you found the article interesting and thanks for adding to the conversation. I do need to add to this article, especially addressing stevia’s endocrine disrupting properties and effects on the gut microbiome, linking to the studies done raising those concerns. In short: Steviol glycosides have a steroid hormone structure. They are synthesized in the same pathway as plant hormones and have a steroid hormone structure, like estrogen and other hormones. So it makes sense that stevia acts like a hormone in our bodies and interacts with hormone systems. Any food or supplement that interacts with our sex hormones, even at small doses, is very concerning. There are several rat studies that show even low doses of stevia have insulin-mimicking properties. Once our hormones are affected (or the endocrine system is disrupted), the effects can last weeks. This study (https://pubmed.ncbi.nlm.nih.gov/26965840/) shows stevia increases production of progesterone while blocking its receptors. (Side note: interesting, too, because of its use historically on fertility.) Additionally, small doses of stevia have been shown to alter the gut microbiome. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627124/ , https://pubmed.ncbi.nlm.nih.gov/14558786/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7497576/ and https://pubmed.ncbi.nlm.nih.gov/24251876/) The more I learn about stevia, the more I think it’s something to stay away from, especially for anyone with hormone issues, fertility issues, pregnant or with gut integrity issues of any kind, including anyone with autoimmune issues or health challenges.
Charlie B says
I have been using about 8-10 packets of Stevia in the Raw for coffee daily, except weekends, when I use less. Any info on Stevia in the Raw? I have stopped all other forms of sugar for years. I am a senior and move well and have no joint pain or inflammation anywhere. I consume a very small amount of carbs and do a real good job of avoiding processed foods. I only eat berries for fruit consumption and probably about 1/2 cup of berries daily. Your thoughts . . . about Stevia in the Raw usage.
Megan says
Hi Charlie, I would still shy away from this product, personally, but I appreciate your excellent health and that it’s not showing itself to be any problem at this point. It may be that for you it isn’t a problem. If you have a relaxed and low stress mindset, that could make all the difference. There are certainly people who can handle what others can’t just because their frame of mind is so good, plus other good lifestyle choices; and good detox pathways make up for it. My dad was like that and lived well to the age of 95. If at any point you feel compromised health in one of the organs mentioned, you could also consider then switching.
Tawni Capurro says
I have been using Stevia for the past year , the liquid organic one from Trader Joes and my recent bloodwork shows all of those things that you were talking about with the rats. High insulin , high cholesterol, kidney issues digestive issues. Etc . I eat very clean and healthy. I don’t eat sugar and I don’t drink alcohol. I work out a lot so I couldn’t figure out what was causing these things to be flagged on my bloodwork. I’m glad I am aware of it now because I have heard so many controversial things about Stevia. I was wondering if xylitol would be a replacement good option?
Megan says
Hi Tawni, I’m glad the article is helpful, and thank you for sharing your experience, because what you shared is so valuable for other readers. Unfortunately, xylitol has been tied to liver disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7072169/ As some people say, we just can’t trick our bodies, and these replacements do even worse harm than sugar, relatively speaking. I have just gone the route personally of using only natural sweeteners like coconut sugar, maple syrup and honey, and I only use them right before or right after I’m actively exercising (so never at night before bed), and the rest of the time, I try to lean in to savory foods and really enjoy sea salted foods etc.
Rebecca says
I disagree with everything in this article. I’ve been using stevia for almost 5 years and my blood work is always excellent. Please don’t use scare tactics on people. There are far more harmful products out there, one of them being plain sugar.
Kevin U. says
People like you disgust me. You’re the type of person who says “I’ve been driving drunk my whole life and never hurt anybody so it’s ok”. You ignore the research and stand on your soap box spewing your venom on the truth.
You want scare tactics? I am stevia injured. For years my doctor and I have been trying to find out what is wrong with me. Increasing stomach issues, muscle pain, exhaustion, and nerve and migraine pain. I eventually lost vision in my left eye and while my doctor said it all looked like neuropathy I wasn’t diabetic and my blood and insulin levels were fine. We never would have figured it out but one late night I drank a Zevia on an empty stomach and my nerves went to hell. My body felt like it was on fire.
Now I am zero stevia and am still dealing with many issues which seem to be permanent. The neuropathy has backed off a little but I am still sore, tired, partially blind and I do not get much sleep. We are working on trying to fix my gut issues which the stevia has also affected.
In my research I have found that most stevia is cheap and comes from one of the major food giants and 99% of it is processed in China with chemicals that are not removed after this process. China just slaps a label on it and people trust them. There are zero regulations and we all know how trustworthy food coming out of China is. Look at the erythritol scandal where they were manufacturing it from “corn sludge” and now no one wants to consume due to the blood and heart problems it causes.
If you want to play russian roulette with Chinese stevia feel free, but don’t accuse the people exposing this garbage saying they are using “scare tactics” because you come off as some corporate poster for the stevia companies. This stuff is poison and has ruined my life.
Kay says
I agree am going to a GI in two weeks, was in the er, only thing I did was add stevia in the raw for weeks, started symptoms and they slowly increased, stopped the stevia and some of them stopped, the other stuff is soreness and having to rule out everything.
Bonnie Wills says
Kevin U,
Your story is gut wrenching, and I have drunk Zevi and thoroughly enjoyed it, albeit wondering about the intensity of the flavor (extreme sweetness).
Is there no other explanation for your health issues other than stevia? How much of it were you consuming?
I am so sorry to hear about this❤️
Marina Michaels says
I’m late to the party. Thank you SO MUCH for your article! I’ve been advising people since stevia first became popular to avoid it, but I had no evidence aside from my own sense of taste. I’m a super taster and taste things others don’t. Just like aspartame, stevia tastes sweet and also nastily bitter to me.
Long ago, I was at a party and asked for something non-alcoholic. The host gave me a tall glass of ginger ale. I hardly ever drink soda, but accepted it out of politeness. It was the nastiest tasting ginger ale I’d ever tasted. I thought it was the brand and checked the ingredients. I hadn’t ever heard of aspartame. Driving home, I grew clammy and cold and my heart started racing. I barely made it home. I decided to never consume anything with aspartame in it.
Now, of course, science has caught up and we know aspartame turns into formaldehyde in our bodies. A mortician told a reliable FaceBook friend that she, the mortician, can always tell when someone had drunk diet drinks because “all of their tendons and the part of the muscle connected to the tendon looked like beef jerky. She said they were basically already partially embalmed!”
Megan says
Wow, thank you for sharing, Marina!
Eden says
Correct me if I’m wrong but are you referring to the processed stevia or the natural green leaf powered stevia? I’m aware the processed ones are not good for one’s health but apparently the natural green leaf stevia is supposed to have many health benefits. It’s said to lower blood glucose levels etc.
I am extremely sensitive to many kinds of sugars inc fruit but I haven’t found any issues with stevia leaf. I’ve also heard about the confusion caused by sweetness but again I seem to be fine with pure stevia leaf. Anyway I think it’s important for readers to know what type of stevia you & the studies are referring to? (It’s not been made clear in some of those studies)
Megan says
Hi Eden, yes, that’s true that the studies use processed stevia. I think that green leaf stevia used in small amounts amidst a balanced diet is probably fine, but it, too, could be overdone, as can our need for sweet. So I believe it comes with its own warning. You’re right that it would be helpful, and I need to add that the tests were done with processed stevia if that’s not already stated obviously enough.
Ace says
The study you refer to on mice used absolutely ridiculous dosages. I don’t know how they can say they adjusted for organisms when they used a dose that is easily 20-30x more than what a human would likely consume in a day by weight. Anything at doses like that will be toxic, and all of the studies on humans have shown the exact opposite of the effects you state it has here. Completely unfounded fear mongering.
Nina Mc says
yes- i agree- fear mongering click baity article- author ought to be ashamed…
Megan says
I am publishing this comment even though it is not kind or accurate, as I did Ace’s, just for the sake of the conversation. But there is no click bait here. I used to use stevia, and now I wouldn’t touch it. I hope others can make informed choices as well. Replacements for sugar are oftentimes worse than natural sugars, which should be used in moderation. This is good Ancestral wisdom.
Sharon Ryan says
Been eating pure stevia that i grow for 50 years. My grandfather grew it before me. No one in my family had died of any of these complications. Going to keep using it. I make cookies with almond flour and stevia for my diabetic friends. Their sugar does not spike. Barely moves at all.
Megan says
Home grown stevia is certainly a better choice than the stevia that was tested in the studies thus far. Thanks for sharing, Sharon.
Michelle says
Hi Megan,
For quite a few months now, I have been using flavouring in my water that contains stevia leaf extract. For roughly the same amount of time I have been suffering with reoccurring UTI’s. I’m starting to wonder if it has something to do with it.
Megan says
Good question, Michelle. It sure makes sense. There are many reports of stevia causing bladder irritation as well as hormone disruption. Disrupting the balance of bacteria is also a side effect. All of this would certainly point to UTIs, so I’m glad you’re making the connection.
Colin Taylor says
Booooo ok so at the end of the day it’s just better overall and for long term to get used to eating/ drinking things with little to no sweetener if possible. Sometimes the truth hurts but it is what it is. After this article I will ween myself off my fav sweetener in the coming days/ weeks. I have found a tea that requires no sweetener now I just have to get used to blunt coffee. Ever morning I have 1 extra large half decaf coffee with about 12 drops of stevia. Yep you read that correctly lol actually 12-15 but moving forward I will cut down to 6 then just a treat on weekends and then zero over the next 4-6 weeks. I haven’t noticed any ill effects from this high dose of stevia but sometimes we don’t notice the ill effects until after we stop using. Anyways thanks for the article! Much appreciated!
Megan says
You’re welcome, Colin. Thanks for sharing. Your method of weaning yourself off sounds good. Best wishes!
Tamara says
Wow, a good article. I actually discovered that I react to Stevia back in 2019, I was drinking a meal replacement shake for breakfast every day after years of not eati g breakfast and started to get headaches that would last for weeks, painful bloating and gas. Finally after many tests my Dr. concluded that there was nothing wrong. So I started testing by elimiating items from my diet to see of I could find the cause and all my symptoms went away when I stopped the shakes!! I switched to an unsweetened protien powder and was fine again!! Then in 2024 I accidentally just started using a pack of protein powder my husband had around without reading the label and within a week all my symptoms were back! I have actually recently met another person who gets a similar reaction to Stevia so it was nice to see I was not alone, and now I read all labels very carefully again as it is creeping in to more products.
Megan says
Thanks for sharing that, Tamara, so helpful to hear each other’s stories. So glad you figured it out! 🙂
Nate says
I (53m) have been drinking TrueLemonade (stevia sweetened) by the gallon for years. I am healthy, but have been on high blood pressure and cholesterol medicine for years. I believe in controlling weight through reduced calorie consumption and have improved my recipes year after year. I work from home so have wonderful control of diet. I do not restrict types of food, but mainly consume ground turkey and tofu scrambles. Last week, I was ready for a blood test this year that was all green, but found myself to have high triglycerides, VLDLs, Glucose and low hemocrit … I was stunned. The only thing more I could imagine doing is eating ONLY vegetables and crossfit more than the twice a week I do now. It has to be the stevia …. and I can drink 3 liters a day, I assure you. I’m NOT a sweet fan, but I thought I found something tasty and safe … only thing I can imagine now is the move to water and some kombucha?? Ugh ….
Megan says
So sorry, Nate. I know that’s hard to remove such a refreshing drink that’s come to help you feel satisfied. It sounds like you’ve made a good connection, though. Even sugar substitutes raise triglycerides. One thing you could add to your diet is more soluble fiber, which can be helpful. This could be beans if they agree with you. Oatmeal is also a wonderful and nourishing food. You might (?) find this Anti-Inflammatory Foods List helpful: https://eatbeautiful.net/anti-inflammatory-foods-list-pdf-free-printable/ Best!
Jenn says
Have you read this study? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8600158/ seems like there’s contradicting info, but this study was done in 2021, and says that it was good for liver, kidney, diabetes, etc… curious your thoughts.
Megan says
Hi Jenn, there are certainly many studies that look at the benefits of stevia, and that can be confusing. In your shoes, I’d read both and decide which you believe to be better studies and more telling as to the truth. I do believe stevia causes health problems, for some minor, and for some major, but I don’t think it’s wise to use it regularly.
Kelly says
Do you recommend a ultra pure stevia product with no aftertaste &/or another natural sugar free sweeteners for occasional use for diabetics?.
Megan says
Hi Kelly, such a hard place to be in with diabetes and wanting sweets; sorry for that! As long as you’re only occasionally using one of the less damaging sweeteners, those are your best option. Yes, an ultra pure stevia would fit into that category, in my opinion. And then weaning oneself off of sweets for the most part will really help. It took me 3 years, but you can get yourself to a place where you don’t want or crave sweets anymore. Then, it’s best to just stay away; as our tongues so easily re-adapt to loving sweets, avoidance is the best avenue.
Kelly says
What brands do you recommend for occasional use?.
Megan says
Honestly, I would not use any, but I would consider using the green leaf grown in gardens or dried and ground into the powder occasionally. I don’t plan to do this, but it seems the most gentle and certainly the most natural. Another option is the Reb-A, which is what I used to use: https://amzn.to/3Ume08i , but I would be very cautious. I can’t really recommend it anymore. I understand your question, though, and want to be helpful. 😉
Kelly says
Thanks for replying & the info.
Megan says
You’re welcome. 🙂
Arleen says
I have noticed that when a small amount of Stevia is mixed with a small amount of water and is left to dry, it hardens like a rock. It sticks to whatever it in on and is very hard to get off. If it does that outside the body I have wondered what it does inside the body.
Megan says
Wow, I have seen that, too, but I have never thought further about it until now. Good point…! It would great to have more testing from a variety of angles, this being one of them.
Na says
I shared this on Facebook and a few moments later got a pop up message from them that my shared post was removed for violating their rules and that other measures will be taken against me if I continue to post similar content in the future.
Megan says
Hi Na, thanks for sharing your experience here and for trying to share on FB. It is such a shame. This has happened to my business account on FB as well, but in a different way. I used to have thriving responses to anything I shared, but whenever I shared anything health related, they would give it a terrible reach, even though the topics should have gotten a bigger response and audience. Eventually they punished all my posts, so now they give me no reach, even when I am sharing a recipe. We live in very sad times of censorship, and I expect it will only get worse.