Stevia For Weight Loss: Benefits, Disadvantages And Precautions

Stevia, scientifically known as Stevia rebaudiana, emerges as a popular alternative sweetener for individuals striving to manage their weight effectively. Belonging to the Chrysanthemum family, Stevia rebaudiana offers a natural source of sweetness without the added calories and carbohydrates in traditional sugar. Unlike sugar, which contributes to weight gain and various health issues, stevia for weight loss provides sweetness without the accompanying spike in blood sugar levels. This is why knowing the clear difference between stevia and weight loss and the benefits and disadvantages makes the difference. 

Though stevia is good for weight loss, it's essential to discern between the plant and the refined extracts commonly available in stores. Many commercial stevia products, such as Truvia and Stevia in the Raw, predominantly feature a highly processed form of stevia extract called rebaudioside A (Reb-A), which is 200 times sweeter than your regular table sugar. Despite its potency, some brands augment their stevia products with natural flavours, a practice regulated by the U.S. FDA or the Food and Drug Administration to ensure the absence of artificial additives or synthetics in the final product. 

While stevia has promising benefits for weight loss and sugar management, drawbacks must be acknowledged, and precautions must be taken. This blog explores the benefits of stevia for weight loss and reasons to avoid it for specific populations while discussing its disadvantages for your health and giving precaution tips. So, continue reading to discover more about stevia sugar for weight loss.  

Table Of Contents 

1. Does Stevia Help You Lose Weight? 

2. What Are The Disadvantages Of Stevia? 

3. Is It OK To Have Stevia Every Day? 

4. Why I Stopped Using Stevia? Side Effects To Watch Out For 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

8. References 

Does Stevia Help You Lose Weight? 

As far as stevia dosing and safety concerns go, regulatory agencies like the SCF (Scientific Committee on Food), the FDA, and the EFSA (European Food Safety Authority) have recommended daily intake of up to 1.8mg per pound of body weight, which is nearly 4mg per kg of steviol glycosides. 

Refined stevia extracts, such as steviol glycosides, are recognised as safe to use by the Food and Drug Administration (FDA), like Reb A. It implies that they can be used in food products and marketed. However, due to a lack of confirmation, the FDA has not approved using stevia extracts in raw and whole-leaf food products. 

Since stevia is a zero-calorie sweetener, let’s explore the benefits of stevia for weight loss when taken in the correct dosage and adhering to safety guidelines: 

1. Helps In Lowering Calories 

Stevia is an effective tool in weight management because it helps reduce overall calorie intake. Unlike sugar, stevia is a zero-calorie sweetener that provides sweetness to foods and beverages without contributing additional calories. People can enjoy their favourite treats with significantly fewer calories by replacing sugar with stevia in a calorie-restrictive diet plan, including recipes, drinks, and snacks. 

Calorie reduction can support weight loss goals by creating a calorie deficit, where the body burns more calories than it usually consumes, ultimately leading to weight loss over time. Incorporating stevia into a balanced diet can help individuals enjoy sweet flavours without the guilt of added calories, facilitating healthier eating habits and aiding in weight management efforts. 

2. Helps Reduce Cravings 

One key benefit of stevia for weight loss is its ability to help reduce cravings for high-calorie, sugary foods. Stevia provides a natural sweetness that satisfies the palate without contributing to the spikes in blood sugar levels associated with sugar consumption. By incorporating stevia into meals, snacks, and beverages, individuals can enjoy sweet-tasting foods without the fear of triggering intense cravings for unhealthy treats. 

This can be especially beneficial for people trying to adhere to a calorie-controlled diet or overcome cravings for sugary snacks. Indeed, stevia offers a satisfying alternative that supports weight loss efforts without sacrificing taste or enjoyment. 

3. Promotes Feeling Of Satiety 

Despite its zero-calorie nature, stevia promotes a feeling of satiety or fullness after consumption. Research suggests that stevia may interact with taste receptors in the mouth and gastrointestinal tract, triggering signals to the brain that the body has consumed something sweet and satisfying. The sensation of fullness can help prevent overeating and snacking between meals, ultimately supporting weight loss goals by reducing overall calorie intake. 

By incorporating stevia into meals and snacks, individuals can experience greater satisfaction and control over their appetite, making it easier to adhere to a calorie-controlled diet and achieve weight loss success. 

Also Read: Does Eating Less Help Lose Weight? Myth Or Fact 

4. Helps Reduce Sugar Intake 

Another significant benefit of stevia for weight loss is its ability to help reduce overall sugar intake. Many people consume excessive amounts of added sugars in their diets, which can contribute to weight gain, obesity, and various health problems. Individuals can significantly reduce their sugar intake by substituting sugar with stevia in foods, drinks, and recipes while enjoying sweet flavours.  

Stevia provides sweetness without carbohydrates and added sugar calories. It is a valuable tool for those looking to reduce sugar consumption and support their weight loss efforts. Individuals can lower their sugar intake by making simple swaps with stevia, improving their overall health and well-being. 

5. Balances Weight With Zero-Carbs 

Stevia offers a unique advantage for weight management by providing sweetness without including carbohydrates. Unlike sugar, which contains high levels of carbohydrates that may contribute to blood sugar spikes and weight gain, stevia is a zero-carb sweetener. This makes it an ideal choice for individuals following low-carb diets for weight loss or ketogenic diets, where minimising carbohydrate intake is essential for achieving and maintaining weight loss. 

Also Read: Keto Diet For Beginners: Rules, Foods & Diet Plan 

What Are The Disadvantages Of Stevia? 

Many commercial stevia varieties are often highly processed when mixed with other sweeteners. Considering this, it’s wise to be informed regarding the disadvantages of stevia. Note the major stevia disadvantages for reference: 

Also Read: Ayurvedic Detox At Home For Weight Loss: Tips & Drinks 

Is It OK To Have Stevia Every Day? 

Although often considered safe, indicating zero-calorie sweeteners, many stevia products impact certain people differently. Due to age or underlying health conditions, various groups need to be especially mindful of their regular stevia intake. 

1. Diabetes 

Stevia might be advantageous for individuals with diabetes, but caution is necessary when selecting the type. Some studies suggest that stevia could effectively manage an individual’s blood sugar levels with type 2 diabetes. For instance, a small study involving 12 participants with this condition found that consuming stevia alongside a meal significantly reduced blood sugar levels compared to a control group. Similarly, an 8-week study in diabetic rats indicated that stevia extracts reduced blood sugar and haemoglobin A1C levels by over 5% compared to those on a control diet. 

However, you should be cautious while using stevia blends, as they may contain other sweeteners like dextrose and maltodextrin, which could elevate blood sugar levels. Opting for pure stevia extract or using blended products in moderation can help regulate blood sugar levels in individuals with diabetes. 

Also Read: 20 Foods With A Low-Glycemic Index For Diabetes 

2. Pregnancy 

Limited evidence exists for pregnancy on the safety of stevia. Still, some studies suggest that steviol glycosides, such as Reb A, found in stevia, do not negatively affect fertility or pregnancy outcomes when used moderately. Regulatory agencies deem steviol glycosides safe for adults, including pregnant women. However, research on whole-leaf stevia and raw extracts is scarce. 

Thus, pregnant individuals should opt for FDA-approved products, including steviol glycosides, rather than raw or whole-leaf forms. 

3. Children 

Stevia can reduce added sugar intake, particularly for children. The American Heart Association warns that excessive added sugar consumption in children may elevate heart disease risks by altering triglyceride and cholesterol levels, leading to weight gain. Substituting added sugar with stevia reduces these risks. Steviol glycosides like Reb A are FDA-approved and considered safe. 

However, it's crucial to monitor children's stevia intake carefully. Limiting their consumption of stevia-containing foods and other sweeteners, such as sugar, can prevent adverse effects and promote overall health. 

Also Read: Top 7 Ultra-Processed Foods You Must STOP Eating! - ToneOp 

Why I Stopped Using Stevia? Side Effects To Watch Out For 

Note these tips for reference. They offer practical advice to people who have stopped using stevia as a sweetener and are seeking alternative options to reduce the negative effects experienced.