What Is Stevia Made From? This is a common question for those seeking a natural, zero-calorie sweetener. At WHAT.EDU.VN, we’re here to provide you with clear, accurate information about stevia, its origins, and its benefits, helping you make informed choices. Discover how stevia is derived, its uses, and why it’s a popular sugar alternative.
1. Introduction to Stevia: A Natural Sweetener
Stevia sweeteners offer a way to enjoy sweetness without the added calories or impact on blood sugar levels. Derived from the Stevia rebaudiana plant, these sweeteners are increasingly popular as sugar substitutes. This article dives deep into the making of stevia, its safety, and its potential benefits. Are you looking for a way to reduce your sugar intake? Do you have questions about natural sweeteners? If so, visit WHAT.EDU.VN and ask our experts today! Learn about low-calorie sweeteners, non-nutritive sweeteners, and high-intensity sweeteners.
2. The Stevia Plant: Origin and Characteristics
2.1. Native to South America
Stevia rebaudiana (Bertoni) is an herbal shrub native to South America, where it has been used for centuries for its sweetening and medicinal properties. The plant’s leaves contain compounds that are intensely sweet, making it a valuable alternative to sugar.
2.2. Traditional Uses
For hundreds of years, the stevia plant has been used for food and medicinal purposes. Its leaves and crude extracts have been sold as dietary supplements, showcasing its long-standing presence in traditional practices.
3. The Production Process: How Stevia Sweeteners Are Made
3.1. Extracting Steviol Glycosides
Stevia sweeteners are produced by extracting steviol glycosides from the leaves of the stevia plant. These glycosides are the compounds responsible for the plant’s sweetness. The extraction process involves steeping the dried leaves in water, similar to making tea.
3.2. Purification Process
The crude extract undergoes purification to remove bitter attributes. This process ensures that the final product is a high-quality sweetener with a clean, sweet taste. The purification steps may include filtration and separation techniques.
3.3. Key Steviol Glycosides
Steviol glycosides share a common basic backbone called steviol. Key compounds include:
- Stevioside: One of the most abundant steviol glycosides in the stevia plant.
- Rebaudiosides: Including rebaudioside A (reb A), which is commonly used in stevia sweeteners. Other forms like reb M are also gaining popularity.
3.4. Bioconversion and Fermentation
Some steviol glycosides, like reb M, are produced through bioconversion and fermentation. These processes enhance the taste and reduce bitterness, allowing for larger-scale production of better-tasting stevia sweeteners.
4. What Are Stevia Sweeteners? Understanding the Basics
4.1. No-Calorie Sweeteners
Stevia sweeteners are classified as no-calorie sweeteners, providing sweetness without contributing to calorie intake. This makes them an attractive option for those looking to manage their weight or reduce their sugar consumption.
4.2. Intensity of Sweetness
Stevia sweeteners are intensely sweet, ranging from 200 to 350 times sweeter than sugar. Due to this high intensity, only small amounts are needed to achieve the desired level of sweetness.
4.3. Versatile Applications
Food and beverage manufacturers use stevia sweeteners in a wide range of products, including:
- Beverages: Diet sodas, light or low-sugar juices, flavored waters
- Canned Fruits
- Condiments
- Dairy Products: Ice cream, flavored milk, yogurt
- Baked Goods
- Cereals
- Chocolate and Confections
- Syrups
4.4. Heat Stability
Stevia sweeteners are stable at high temperatures, making them suitable for use in baked goods. This heat stability allows for a wide range of culinary applications.
4.5. Tabletop Sweeteners
Stevia sweeteners are also available in tabletop sweeteners like Truvia, Pure Via, Stevia In The Raw, SPLENDA Naturals Stevia Sweetener, SweetLeaf, and Enliten. These products are sold under various brand names and store-brand names.
5. The Journey After Consumption: How Stevia Sweeteners Are Processed
5.1. No Absorption in the Upper Gastrointestinal Tract
Steviol glycosides are not absorbed in the upper gastrointestinal tract, meaning they do not contribute calories or impact blood glucose levels. This is a key benefit for individuals managing diabetes or watching their weight.
5.2. Breakdown in the Colon
When steviol glycosides reach the colon, gut microbes break them down, cleaving off the glucose molecules. These glucose molecules are then used by the microbes as an energy source.
5.3. Metabolism and Excretion
The remaining steviol backbone is absorbed via the portal vein, metabolized by the liver, and excreted in urine. This metabolic process ensures that stevia sweeteners are efficiently processed and eliminated from the body.
6. Is Stevia Safe? Addressing Safety Concerns
6.1. Generally Recognized As Safe (GRAS)
High-purity steviol glycosides have been granted Generally Recognized As Safe (GRAS) status by the U.S. Food and Drug Administration (FDA). GRAS status requires expert consensus that a food ingredient is safe for its intended use.
6.2. FDA Approval
In 2008, the FDA made its first GRAS determination on a stevia sweetener, rebaudioside A, purified from Stevia rebaudiana (Bertoni). This marked a significant milestone in the acceptance and use of stevia sweeteners.
6.3. Whole Stevia Leaves and Crude Extracts
It’s important to note that whole stevia leaves and crude stevia leaf extracts are not approved food additives by the FDA due to insufficient toxicological information. However, their use in dietary supplements is not subject to FDA food additive regulations.
6.4. Global Health Authorities
Leading global health authorities, including:
- European Food Safety Authority (EFSA)
- Joint FAO/WHO Expert Committee on Food Additives (JECFA)
- Japan’s Ministry of Health, Labour and Welfare
- Food Standards Australia New Zealand
- Health Canada
have concluded that high-purity steviol glycosides are safe for consumption within the acceptable daily intake (ADI) level.
6.5. Permitted Use in Numerous Countries
Based on the conclusions of these global authorities, stevia sweeteners are currently permitted for use in more than 60 countries, underscoring their widespread acceptance and safety.
A close-up of the stevia plant, highlighting its green leaves, which are the source of stevia sweeteners, as discussed in the article.
7. Acceptable Daily Intake (ADI): Understanding Safe Consumption Levels
7.1. Group ADI for Stevia Sweeteners
The JECFA has established a group ADI for stevia sweeteners of four milligrams (mg) per kilogram (kg) of body weight per day of steviol equivalents. This is equivalent to 12 mg/kg of body weight per day of rebaudioside A and 10 mg/kg of body weight per day of stevioside.
7.2. FDA Reference to JECFA’s ADI
The FDA refers to the ADI established by the JECFA for certain high-purity steviol glycosides purified from the leaves of Stevia rebaudiana (Bertoni).
7.3. Conservative Safety Margin
The ADI represents an amount 100 times less than the quantity of stevia sweeteners found to achieve a no-observed-adverse-effect-level (NOAEL) in toxicology studies. This conservative approach ensures a high margin of safety.
7.4. Intake Estimates
Estimates of daily intake of stevia sweeteners are below the ADI in the U.S. and globally. A 2018 scientific review confirmed that studies conducted since 2008 raise no concerns for exceeding the ADI of major low- and no-calorie sweeteners, including stevia sweeteners, in the general population.
8. What is an ADI? Defining Safe Intake
8.1. Average Daily Intake
The acceptable daily intake (ADI) is the average daily intake over a lifetime that is expected to be safe for human consumption based on significant research.
8.2. Determining the NOAEL
The ADI is derived by determining the no-observed-adverse-effect-level (NOAEL), which is the highest intake level found to have no adverse effects in lifetime studies in animal models.
8.3. Safety Margin of 100
The NOAEL is divided by 100 to set the ADI, adding a margin of safety that helps ensure that human intakes will be safe. This conservative approach provides reassurance about the safety of stevia sweeteners.
9. What is GRAS? Ensuring Food Safety
9.1. Two Categories of Food Ingredients
Food ingredients permitted for use in the U.S. fall into one of two categories:
- Food additives (require review prior to approval from the FDA)
- Generally Recognized as Safe (GRAS) ingredients
9.2. High Food Safety Standards
Whether GRAS or a food additive, food ingredients must be safe and meet the same high food safety standards.
9.3. Conditions for GRAS Status
To be considered GRAS, an ingredient must meet one of the following conditions:
- A history of safe use has been established, and a significant number of people consumed the ingredient prior to the enactment of the Food Drug and Cosmetic Act of 1958.
- Scientific data and information about the safety and use of the ingredient are widely known and publicly available in scientific articles, position papers, etc., with consensus among scientific experts that the ingredient is safe for its intended use.
10. Stevia Sweeteners and Children: A Safe Option?
10.1. Stevia Metabolism in Children
Stevia metabolism is the same in healthy children as it is in healthy adults. This means that children process stevia sweeteners in the same way as adults.
10.2. FDA and JECFA Conclusions
The FDA and JECFA have concluded that high-purity stevia sweeteners are safe for children to consume within the ADI.
10.3. Benefits for Children
Stevia sweeteners can add sweetness to a child’s foods and beverages without contributing calories or added sugars. They are also non-cariogenic, meaning they do not increase the risk of dental caries.
10.4. Increased Use in Products
With a focus on reducing consumption of added sugars, the number of food and beverage products containing low-calorie sweeteners has increased. Observational research shows an increase in the percentage of people reporting daily consumption of products containing low-calorie sweeteners.
10.5. Modeling Study on Children with Type 1 Diabetes
A modeling study estimated intakes of stevia sweeteners in children with type 1 diabetes, who may be at a higher risk of exceeding the ADI due to a need to reduce consumption of added sugars. The researchers concluded that there is little chance for these children to exceed the ADI for stevia sweeteners.
10.6. American Heart Association (AHA) Recommendations
The American Heart Association (AHA) advises against children regularly consuming beverages containing low-calorie sweeteners, instead recommending water and other unsweetened beverages such as plain milk. An exception is made for children with diabetes, whose blood glucose management may be benefitted by consuming low-calorie-sweetened beverages in place of sugar-sweetened varieties.
10.7. American Academy of Pediatrics (AAP) Policy Statement
The 2019 policy statement from the American Academy of Pediatrics (AAP) does not provide advice on children under two years of age consuming foods or beverages that contain low-calorie sweeteners. However, it acknowledges potential benefits of low-calorie sweeteners for children, including reducing calorie intake, incidence of dental caries, and glycemic response among children with type 1 and type 2 diabetes.
10.8. Dietary Guidelines for Americans (DGA)
The 2020—2025 Dietary Guidelines for Americans (DGA) do not recommend the consumption of low-calorie sweeteners or added sugars by children younger than two years of age. This recommendation is intended to avoid infants and toddlers developing a preference for overly sweet foods during this formative phase.
11. Stevia Sweeteners and Pregnancy: What You Need to Know
11.1. Research on Pregnant and Lactating Women
While no published research has examined possible effects of purified steviol glycosides on pregnant and lactating women, several landmark studies in animals have demonstrated no adverse reproductive or developmental effects on mothers or their offspring, even when animals were exposed to levels more than 100 times the ADI.
11.2. Regulatory Agency Determinations
After reviewing the safety evidence, regulatory agencies like the EFSA, FDA, and JECFA have determined that stevia sweeteners are safe for the general population, including pregnant and breastfeeding women, when consumed within the limits of the ADI.
11.3. Nutritional Needs During Pregnancy
All women who are pregnant or nursing need the necessary nutrients and calories for their baby’s optimal growth and development, while taking care not to exceed their needs.
12. Stevia Sweeteners and Diabetes: A Safe Alternative?
12.1. Recommended for People with Diabetes
Foods and beverages made with stevia sweeteners are frequently recommended to people with diabetes as an alternative to sugar-sweetened foods and beverages and as a way to help these individuals satisfy their desire for sweet taste while managing carbohydrate intake.
12.2. No Impact on Blood Glucose Levels
Extensive research shows that stevia sweeteners do not raise blood glucose levels or otherwise affect blood glucose management in humans.
12.3. Consensus Statements by Experts
Recent consensus statements by experts in nutrition, medicine, physical activity, and public health cite the neutral effects of low-calorie sweeteners on hemoglobin A1C, fasting and post-prandial glucose, and insulin levels. They conclude that the use of low-calorie sweeteners in diabetes self-care may contribute to better glycemic management.
12.4. Global Health Professional Organizations
Global health professional organizations have published their own conclusions on the safety and role of low-calorie sweeteners for people with diabetes.
12.5. American Diabetes Association Standards of Medical Care
The 2022 American Diabetes Association Standards of Medical Care in Diabetes state that, “For some people with diabetes who are accustomed to regularly consuming sugar-sweetened products, nonnutritive sweeteners (containing few or no calories) may be an acceptable substitute for nutritive sweeteners (those containing calories, such as sugar, honey, and agave syrup) when consumed in moderation. Use of nonnutritive sweeteners does not appear to have a significant effect on glycemic management, but they can reduce overall calorie and carbohydrate intake, as long as individuals are not compensating with additional calories from other food sources.”
12.6. Diabetes Canada and Diabetes UK
Similar statements addressing the safety and potential use of low- and no-calorie sweeteners such as stevia sweeteners for people with diabetes are supported by Diabetes Canada and Diabetes UK.
12.7. Observational Studies and Risk for Type 2 Diabetes
Despite these conclusions, some studies raise questions about low-calorie sweeteners and blood glucose management. Some observational studies have demonstrated an association between low-calorie sweetener consumption and risk for type 2 diabetes. However, observational studies do not prove cause and effect.
12.8. Limitations of Observational Studies
Conclusions from observational study designs are at risk for reverse causality and confounding. Many studies do not adjust for obesity status, a direct contributor to developing prediabetes and type 2 diabetes. Given that individuals with overweight and obesity tend to consume more low-calorie-sweetened beverages as compared with lean individuals, this is a critical omission.
13. Can Stevia Help with Weight Loss or Weight Maintenance?
13.1. Role in Weight Management
Substituting foods and beverages sweetened with stevia sweeteners for their full-sugar counterparts can play a role in weight loss and/or weight management.
13.2. National Weight Control Registry (NWCR)
The National Weight Control Registry (NWCR) is the largest longitudinal study of successful weight loss maintainers who have lost at least 30 pounds and kept it off for more than one year. In an online survey of 434 NWCR members, over 50 percent reported that they regularly consumed low-calorie beverages; 78 percent of these members reported that doing so helped control their calorie intake.
13.3. Conflict in Research Findings
Conclusions from observational research studying the impact of low-calorie sweeteners on body weight often conflict with data from randomized controlled trials.
13.4. Observational Studies and Body Weight
Some observational studies have reported an association between use of low-calorie sweeteners and increased body weight and waist circumference in adults. A systematic review and meta-analysis of observational studies published in 2017 found that consumption of low-calorie sweeteners was also associated with increases in body mass index (BMI) and higher incidence of obesity and cardiometabolic disease in adults.
13.5. Randomized Clinical Trials and Weight Loss
Data from randomized clinical trials, considered to be the gold standard for assessing causal effects, support that substituting low-calorie sweetener options for regular-calorie versions leads to modest weight loss.
13.6. Research on Stevia Sweeteners and Weight-Management Benefits
Some research that has been conducted on stevia sweeteners has shown potential weight-management benefits. A 2020 randomized controlled trial of two groups of healthy, normal-weight, non-habitual adult consumers of non-nutritive sweeteners tested the effects of daily consumption of stevia sweeteners for 12 weeks. One group was instructed to add drops of stevia sweetener to their typical drinks. The other group was not provided stevia or instructions for its use. After weeks six and 12, individuals in the stevia group maintained their body weight, whereas individuals in the control group showed a significant increase in body weight.
13.7. Randomized Clinical Trial on Low-Calorie-Sweetened Beverages
In a 2016 randomized clinical trial, over 300 participants were assigned to consume either water or low-calorie-sweetened beverages for one year as part of a program that included 12 weeks of weight loss followed by 40 weeks of weight-maintenance interventions. Those who were assigned to the low-calorie-sweetened beverage group lost 6.21 kg on average as compared with those in the water group, who lost 2.45 kg.
13.8. Systematic Review and Meta-Analyses of Intervention Studies
A 2020 systematic review and meta-analyses of intervention studies concluded that low-calorie sweetener consumption can help reduce body weight by decreasing overall caloric intake. Researchers examined 88 sustained intervention studies that included objective measurements of body weight and BMI and the use of relevant comparators. Compared with sugar consumption, low-calorie sweetener consumption reduced body weight, BMI and total calorie intake.
13.9. Dietary Guidelines Advisory Committee (DGAC) Report
The Scientific Report of the 2020 Dietary Guidelines Advisory Committee (DGAC) included a systematic review of 37 studies (six of which were randomized controlled trials) published between January 2000 and June 2019 on the role of low- and no-calorie-sweetened beverages on adiposity. The DGAC report concluded that low- and no-calorie sweeteners should be considered an option for managing body weight.
13.10. Importance of Multiple Approaches for Weight Management
It is important to note that losing and maintaining body weight requires multiple simultaneous approaches. Making a single change, such as substituting low-calorie-sweetened options for full-calorie, sugar-containing products is just one approach. Lifestyle and behavioral practices like eating healthfully, exercising regularly, getting enough sleep, and maintaining social support networks are all important factors in achieving weight loss and weight-maintenance goals.
14. Can Stevia Sweeteners Make Me Hungrier?
14.1. Palatability and Brain Reward
Highly palatable foods activate brain regions of reward and pleasure. This positive association has been hypothesized to enhance appetite, and, if left unchecked, the resulting increase in food intake may contribute to overweight and obesity.
14.2. Low-Calorie Sweeteners and Reward Pathways
Low-calorie sweeteners can also lead to a stimulation of reward pathways by activating sweet taste receptors, but they are not a source of calories.
14.3. Animal Studies vs. Human Studies
Some animal studies have demonstrated changes in food intake and appetite-related hormones after consuming low-calorie sweeteners. However, similar effects have not been seen in humans.
14.4. Evidence on Appetite and Cravings
To date, there is no strong evidence that low- and no-calorie sweeteners, including stevia sweeteners, enhance appetite or cravings in humans. Some randomized trials have demonstrated the opposite effect—including a decrease in hunger and reduced dessert intake among those who drank low-calorie-sweetened beverages compared with those who drank water.
14.5. Randomized Controlled Trial on Sweetness and Appetite
A 2020 randomized controlled trial examined the influence of sweetness (with or without calories) on appetite and food intake. Researchers found that subjects who consumed water sweetened with stevia experienced reduced feelings of hunger before a meal when compared with those who consumed plain water. They also found that consuming stevia-sweetened water reduced subsequent food intake compared with matching volumes of plain water, water containing maltodextrin or water sweetened with glucose or sucrose.
14.6. Reduction in Hunger After Consuming Stevia-Sweetened Cookies
Additionally, a 2018 randomized controlled trial demonstrated a reduction in hunger after consuming cookies made with stevia sweeteners compared with control cookies.
15. Stevia Sweeteners and the Gut Microbiome: What Does the Research Say?
15.1. Gut Microbiota and Metabolism of Steviol Glycosides
Gut microbiota are integral to the metabolism of steviol glycosides, a process that research has shown to have a limited effect on the composition of the human gut microbiome itself, as observed in a 2003 in vitro study.
15.2. Lack of Human Clinical Trials
Randomized clinical trials have not yet been conducted in humans, and to date there is no evidence that stevia sweeteners meaningfully impact the composition or function of the gut microbiome.
15.3. Variabilities in Microbiome Profiles
There are significant differences among microbiome profiles of different people, and research has shown that the gut microbiome can quickly respond to normal changes in the diet. International experts have noted that huge variabilities in microbiome profiles makes it difficult to distinguish normal variation from adverse effects.
15.4. Literature Review on Low-Calorie Sweeteners and Gut Microbiota
A 2019 literature review found no conclusive evidence that low-calorie sweeteners negatively impact gut microbiota.
15.5. Expert Panel Conclusion on Low-Calorie Sweeteners
In 2020, a panel of experts on low-calorie sweeteners came to a similar conclusion that, at this time, data on the effects of low-calorie sweeteners on the human gut microbiota are limited and do not provide adequate evidence that they impact gut health at doses that are relevant to human consumption.
Individual packets of stevia sweetener, illustrating the convenient format in which stevia is available for consumers seeking a natural, no-calorie sugar alternative.
16. Conclusion: The Bottom Line on Stevia Sweeteners
16.1. Place in Healthy Eating Patterns
All types of foods and beverages, including those made with stevia sweeteners, can have a place in a variety of healthy eating patterns.
16.2. GRAS Status and Safety Acknowledgement
Stevia sweeteners have been considered GRAS in the U.S. since 2008, and their safety has been acknowledged by many international health agencies.
16.3. Observational Studies vs. Randomized Controlled Trials
The impact of low-calorie sweeteners on, and association with, chronic conditions like obesity and type 2 diabetes have been studied. Observational studies linking low-calorie sweeteners to risk for type 2 diabetes and weight gain inherently cannot demonstrate a causal relationship and suffer from methodological issues like confounding and reverse causality. In contrast, randomized controlled trials consistently support that low-calorie sweeteners can be useful in nutritional strategies to assist with weight loss and/or weight-maintenance goals.
16.4. Impact on Blood Glucose and Insulin Levels
Stevia sweeteners do not negatively impact blood glucose or insulin levels in randomized controlled trials.
16.5. Gut Microbiome and Stevia Sweeteners
While the role of the gut microbiome in health is still being explored, the available research does not suggest that low- and no-calorie sweeteners such as stevia sweeteners adversely affect the gut microbiome.
16.6. Importance of a Healthful, Active Lifestyle
Adopting a healthful, active lifestyle that is tailored to personal goals and priorities is vital to supporting one’s well-being. Choosing foods and beverages sweetened with low- and no-calorie sweeteners such as stevia sweeteners is one way to reduce consumption of added sugars and keep calories in check—important components in maintaining health and reducing the risk for lifestyle-related diseases.
17. Frequently Asked Questions (FAQ) about Stevia
| Question | Answer |
|---|---|
| Is stevia a natural sweetener? | Yes, stevia is derived from the leaves of the Stevia rebaudiana plant, making it a natural alternative to artificial sweeteners. |
| Can stevia be used in baking? | Yes, stevia is heat-stable and can be used in baking. However, it may affect the texture and volume of baked goods, so adjustments to recipes may be necessary. |
| Does stevia have any calories? | No, stevia is a no-calorie sweetener, making it a popular choice for those looking to reduce their calorie intake. |
| Is stevia safe for people with diabetes? | Yes, stevia does not raise blood glucose levels and is often recommended for people with diabetes as a sugar alternative. |
| Are there any side effects associated with stevia consumption? | Stevia is generally considered safe, but some people may experience digestive issues like bloating or gas, especially with high consumption. |
| How does stevia compare to other sweeteners? | Stevia is a natural, no-calorie sweetener, while other sweeteners can be artificial or contain calories. Its sweetening power is much higher than sugar, so only a small amount is needed. |
| Can pregnant women consume stevia? | Yes, regulatory agencies have determined that stevia is safe for pregnant women when consumed within the ADI. |
| Does stevia affect the gut microbiome? | Current research suggests that stevia has a limited impact on the gut microbiome, and there is no evidence that it significantly affects gut health at relevant consumption levels. |
| Is stevia approved by regulatory agencies? | Yes, high-purity steviol glycosides are approved by the FDA, EFSA, JECFA, and other global health authorities for use in foods and beverages. |
| How is stevia produced? | Stevia is produced by extracting steviol glycosides from the stevia plant’s leaves and purifying them to remove bitter attributes. Some steviol glycosides are also made through bioconversion and fermentation. |
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