How Stevia Impacts Your Body: A Zero-Calorie Sweetener Guide

None of the sugar substitutes—aspartame, sucralose and saccharin—take the cake quite like stevia. The naturally occurring sugar substitute comes from the Stevia rebaudiana plant. It has zero calories, making it a solid option for those looking to cut calories without sacrificing flavor. Stevia is also renowned for not raising blood sugar levels.

But are the benefits as sweet as they seem? Keep reading to learn about this zero-calorie sweetener’s impact on the body and how it’s skyrocketed into a billion-dollar industry.^[1]

What is Stevia?

Stevia is a plant-based sweetener that’s made from the Stevia rebaudiana plant. The plant is native to South America. For centuries, it was used to sweeten food and drinks.^[2]

Once word got out about this “miracle sweetener,” food and beverage manufacturers wasted no time adding it to products promoting healthier lifestyles. This includes diet soda, flavored water and “sugar-free” baked goods. At Bulletproof, we love this natural sweetener’s taste and health benefits. We use it as a better-for-you sugar alternative in some products, such as our Vitamins A+D+K Gummies and Energy Collagen Protein.

How Stevia Works in the Body

Stevia metabolizes differently than sugar. Sugar is a carbohydrate that gets broken down into glucose, the body’s preferred source of energy. Insulin then acts like a “key” to allow glucose to provide energy to the cells. When blood sugar spikes become the norm, this could result in insulin resistance.^[3]

Stevia, on the other hand, shines for not affecting blood sugar. When stevia is consumed, the main compound (steviol glycosides) travels to the colon and liver and transforms into steviol glucuronide.^[4] After it’s absorbed and metabolized, steviol glucuronide is released through the urine.

Stevia and Blood Sugar

Stevia is a potential game changer for those with diabetes or blood sugar issues.

A 2024 meta-analysis of 26 studies found that stevia may reduce blood glucose levels.^[5] The results were particularly noticeable in participants with a higher body mass index and those with diabetes and high blood pressure. Stevia made no noticeable differences in insulin or A1C levels.

Stevia’s Impact on Weight Management

Stevia’s impact on body weight has been a mixed bag. Some studies found that stevia helps with weight reduction, while others found that it contributes to weight gain. In one study, healthy adults were split into two groups: daily stevia group and non-stevia group. The goal was to test the effects of daily stevia consumption on blood sugar, body weight and energy intake.^[6]

At the end of 12 weeks, researchers found that the non-stevia group gained significantly more weight than the daily stevia group. More studies need to be done to confirm stevia’s role in weight management.

Is Stevia Safe?

Yes, stevia is safe to consume. The U.S. Food and Drug Administration and several other global health authorities have approved its use as a low- and no-calorie sugar substitute.^[7]

However, this only applies to high-quality pure extracts. Raw stevia, such as the leaves, roots and stems, aren’t FDA-approved.

Stevia side effects are rare, but they can happen. Watch out for:

• Nausea
• Low blood sugar
• Low blood pressure
• Bloating
• Diarrhea

Stevia and Gut Health

Sugar consumption is already linked to poor gut health. But what about stevia? A 2024 study put this sugar substitute to its paces. They split healthy adults aged 18-40 into two groups: a stevia group who consumed stevia twice daily and a control group who didn’t change their diet. Both groups refrained from taking probiotic supplements.^[8]

At the end of 12 weeks, the stevia group had no changes to the gut microbiome in the stevia group. Researchers concluded that long-term stevia use doesn’t negatively impact gut health. More studies need to be done to confirm these results.

Benefits of Stevia vs Sugar

The similarities between sugar and stevia go beyond sweetness. When consumed in moderation, both have health benefits.

Sugar benefits

• A quick source of energy
• Promotes mood-boosting chemicals in the brain
• It helps baked goods from drying out
• Promotes a recipe’s shelf life

Stevia benefits

• It doesn’t impact blood sugar
• Zero calories
• May support weight reduction goals
• Heat-stable in high temperatures

Baking with Stevia

Stevia is worth its salt in the kitchen. The sugar substitute is stable in high temperatures and can stand in for sugar for all your tasty creations. But baking with sugar substitutes isn’t a cakewalk, either. Since stevia is 200-350 times sweeter than sugar, bear in mind that a small amount goes a long way.^[9] Sugar-to-stevia ratios vary per brand, so always read the package instructions.

Stevia can’t match sugar’s role in making baked goods moist and soft. For this reason, you must account for lost volume by incorporating stevia with bulking ingredients. Some ideas include applesauce, pumpkin purée or maple syrup.

Stevia in Drinks

Drop by drop, stevia has become the go-to sugar alternative for beverage manufacturers. Scour your local grocery store and you’ll see it prominently listed as a main ingredient in various sugar-free products. This ranges from sparkling water to cocktails to juice. You can also make healthier versions of your favorite drinks at home with liquid stevia drops.

Stevia is a zero-calorie sweetener that comes from the Stevia rebaudiana plant. After getting its start in South America, the global food industry transformed stevia into a billion-dollar industry.

Stevia’s impact on the body is healthier than sugar. It’s low in calories and doesn’t raise blood glucose levels. This makes it a good option for those with diabetes or for those watching their weight. It’s also safe to consume and FDA-approved.

Stevia is a favorite stand-in for sugar when baking or sweetening your favorite drinks. Just be sure to follow package instructions for the best sugar-to-stevia ratio.