Stevia, Monk Fruit and Other Sugar Alternatives for Better Health

Healthy Eating Habits

Stevia is a Safer Sweetener

Effects of Stevia on People with Diabetes

Studies indicate that stevia sweeteners contain no calories or carbohydrates. Stevia does not impact blood sugar or insulin levels.² As a result, people with diabetes can enjoy more food options while still following a healthy eating plan.³

In another study, stevia was found to reduce glucagon levels after meals.⁴ Glucagon regulates glucose levels and drops when blood glucose climbs.

Blood Pressure and Stevia

A 2003 study found that stevia may help lower blood pressure, possibly due to its cardiotonic properties, which support healthy blood pressure and heart rhythm.⁵ However, more recent research has shown mixed results, with some studies finding no significant effect. More research is needed to determine whether stevia truly benefits blood pressure.

Weight Control

Added sugars make up about 16% of the average American’s daily calories, which is linked to weight gain and poor blood sugar control. Using stevia as a sugar substitute can help lower calorie intake while still allowing you to enjoy sweet flavors as part of a balanced diet.

Safety

Early concerns suggested that stevia might be harmful to the kidneys. However, more recent research—including studies on rodents—indicates that stevia supplements could actually help protect kidney health and lessen the effects of diabetes. One study even found that stevia may significantly improve certain biochemical markers in people with chronic kidney disease (CKD).⁶

Safety studies marked stevia extract as free of side effects.⁷

Current research also suggests that it is safe to consume the recommended amount of this sugar substitute or less while pregnant.⁸ Confer with your pediatrician about this.

Some stevia products include sugar alcohols, which can cause bloating, stomach cramps, nausea, or diarrhea in people who are sensitive to them. If you have a sensitivity, look for stevia products that don’t contain sugar alcohols—just check the label before purchasing.

Current research shows that highly purified stevia is safe to consume when used in moderation. Most people can enjoy stevia without worrying about side effects.

Stevia Side Effects: What the Research Shows

Over the years, some studies have raised concerns about potential side effects of stevia, but most of this research was conducted on animals. Many of these findings have since been challenged or disproven, and current evidence suggests that stevia is safe for human consumption when used appropriately.

Who Should Avoid Stevia?

Certain people should be cautious with stevia. Because stevia can lower blood sugar and blood pressure, or act as a diuretic, it may not be suitable for everyone. People taking medications for diabetes, high blood pressure, or those on diuretics should talk to their doctor before using stevia, as it may interact with these treatments.⁹

Even if you choose not to use stevia, try using honey, date sugar, monk fruit, agave, molasses, coconut, erythritol, xylitol, and/or maple syrup. In moderate amounts, they offer a much healthier alternative to foods containing any chemical artificial sweeteners, corn syrup, fructose, or sucrose.

Monk Fruit Extract

Monk fruit extract is a zero-calorie sweetener with a low glycemic index, making it a good option for those watching their blood sugar. It is rich in antioxidants, particularly mogrosides, which may help reduce inflammation^{10 11} and have anti-cancer properties.

Monk fruit is widely considered safe and has not been linked to any negative side effects. The FDA has classified it as generally recognized as safe (GRAS) for everyone, including pregnant women and children.

When buying monk fruit extract, be sure to read the ingredient label, as some products contain added ingredients or fillers.

Erythritol

Erythritol is a sugar alcohol that occurs naturally in some fruits, but the kind sold in stores is typically produced through an industrial process. It does not raise blood sugar, insulin, cholesterol, or triglyceride levels.^{12 13} Erythritol – new lab study suggests that erythritol could damage cells lining the brain blood vessels. It may increase the risk of strokes, though more research needs to be done to confirm this.¹⁴ However, consuming large amounts—especially alongside other sugars like fructose—can lead to digestive issues such as gas and diarrhea.

Xylitol

Xylitol is a sugar alcohol that tastes about as sweet as regular sugar. It is known for supporting dental health by lowering the risk of cavities and tooth decay.¹⁵ Some animal studies also suggest it may boost bone density, potentially helping to prevent osteoporosis.¹⁶ Like other sugar alcohols, consuming too much xylitol can cause digestive issues such as gas and diarrhea.¹⁷ If you plan on feeding your dog peanut butter or any food that might contain xylitol, check the label. Xylitol is highly toxic to dogs.¹⁸

Learn more about our healthy diet recommendations.