Stevia: dangers, blood sugar, and why the plant is banned

Stevia has a contradictory reputation: a "natural" sweetener for some, a banned and suspicious product for others. Both claims contain some truth, and that's precisely what causes confusion. Here's what European regulations actually say, what authorities have evaluated regarding safety, and what to remember when buying a sugar-free drink or sauce.

Why is stevia said to be banned?

Because it's half true, and the nuance is rarely explained.

Stevia leaf (Stevia rebaudiana), and the crude extracts derived from it, are not authorized as a food ingredient in the European Union. Therefore, you will not legally find dried stevia leaves sold as a sweetener in France.

Steviol glycosides, however, are authorized. These are the sweet molecules extracted from the leaf and then purified to at least 95%. They bear the additive number E960, and these are what you find in "stevia-based" products.

In other words: it's not the molecule that poses a problem, it's the raw material, whose composition varies and has not been fully evaluated. When a label announces "sweetened with stevia," the actual sweetener is a purified extract, not a crushed plant.

How much can be consumed?

European authorities have set an acceptable daily intake of 4 mg per kilogram of body weight per day, expressed as steviol equivalents. For a person weighing 70 kg, this represents 280 mg per day.

This is much broader than it seems. Steviol glycosides are 200 to 300 times sweeter than sugar: a few tens of milligrams are enough to sweeten an entire drink. In practice, an adult who consumes sugar-free products normally remains well below this limit. European exposure studies have only identified possible exceedances in young children who are very heavy consumers of sweetened beverages.

Stevia and blood sugar: what can be legally said?

This is one of the rare areas where a claim is actually authorized in Europe, and it's doubly interesting:

The consumption of foods containing intense sweeteners instead of sugar induces a lower post-meal blood glucose rise than conventional sweetened foods. And these same products contribute to the maintenance of tooth mineralization, whereas sugar attacks it.

These are two validated claims, which is rare. They say a simple thing: as a sugar substitute, stevia does what is expected of it. They do not say that it makes you lose weight, nor that it cures anything.

On this last point, an honest clarification is necessary: in 2023, the World Health Organization published a guideline advising against the use of sugar-free sweeteners for weight control, due to a lack of demonstrated long-term benefit. This is a conditional recommendation, based on low-certainty evidence, and it does not question the safety of the product. It primarily reminds us that a sugar-free soda alone does not cause weight loss.

Is stevia carcinogenic?

No, and the origin of the rumor deserves to be explained.

In the 1980s and 1990s, studies on steviol — the common backbone of these molecules — raised a question of genotoxicity in some in vitro tests. These results were re-examined in detail during the European evaluation, which concluded that steviol glycosides are neither genotoxic nor carcinogenic at the exposure levels considered. It was this conclusion that allowed their authorization.

The same observation applies to the liver: no signal of liver damage was noted at customary doses.

The real disadvantages of stevia

They are not health-related; they are gustatory and digestive.

Aftertaste. Steviol glycosides leave a licorice or slightly bitter note at the end of the palate, more pronounced at high concentrations. Manufacturers correct this by blending several glycosides, or by combining stevia with other sweeteners. This is the primary reason why you might like one brand and not another.

Digestive problems wrongly attributed to it. Bloating and laxative effects almost always come from the carrier, not from stevia: to be measurable, a sweetener 300 times more powerful than sugar must be diluted, often in erythritol or another polyol. It is these polyols, present in large quantities, that ferment in the intestine. Read the ingredient list: if erythritol is listed first, that's the culprit.

Cooking. Steviol glycosides tolerate heat well, but they do not provide volume, color, or texture. A pastry where 100g of sugar is replaced by the equivalent in stevia does not rise in the same way: the mass must be compensated for.

How much stevia to replace sugar?

It all depends on the product you have in hand, and that's where many people go wrong.

A pure extract requires a few tens of milligrams to replace 100g of sugar – impossible to measure without a precision scale. That's why almost all consumer products are blends, designed to be measured spoon for spoon like sugar. Look for the "sweetening power" or "sugar equivalent" mention on the packaging: only that will give you the actual ratio.

In the aisles, Bolero drink uses stevia as its main sweetener, and Sinob Flasty allows you to flavor yogurt or cottage cheese without adding sugar. The rest of the sugar-free range — zero sauces, jams, syrups — is grouped with flavorings and sweeteners.

Frequently Asked Questions

Why is stevia banned?

The stevia leaf and its crude extracts are not authorized as a food ingredient in Europe. However, steviol glycosides purified to at least 95% are, under the number E960. This distinction explains the confusion.

Does stevia cause weight gain?

No, it does not provide calories. However, replacing sugar with a sweetener is not enough to lose weight: it's the overall caloric balance that matters, and the WHO reminded in 2023 that no long-term benefit for weight has been demonstrated.

Does stevia raise blood sugar?

No. In fact, this is one of the rare points on which a claim is authorized in Europe: by replacing sugar, intense sweeteners induce a lower post-meal blood glucose rise.

Is stevia carcinogenic?

No. Suspicions came from old in vitro tests on steviol. The European evaluation concluded that there was no genotoxicity or carcinogenicity at the exposure levels considered.

Is stevia dangerous for the liver?

No signal of liver damage has been noted at customary doses, within the acceptable daily intake limit of 4 mg per kg per day.

How much stevia per day?

The acceptable daily intake is 4 mg per kilogram of body weight, in steviol equivalents, or approximately 280 mg for 70 kg. With a sweetening power 200 to 300 times that of sugar, normal consumption remains well below this limit.

Why does stevia have a licorice taste?

This is inherent to steviol glycosides and varies depending on the glycoside used and the concentration. Recent formulations blend several glycosides to mitigate this note.

Does stevia cause stomach upset?

Rarely by itself. Digestive problems most often come from the diluting carrier — erythritol or other polyol — present in much larger quantities. Check the order of ingredients on the label.

Is stevia suitable for diabetics?

It does not raise blood sugar, making it a relevant sugar substitute. However, adapting a diet for diabetes is the responsibility of a doctor or dietitian, not a store page.

Can you cook with stevia?

Yes, it is heat resistant. But it does not provide mass, caramelization, or coloring: in baking, the lost volume must be compensated for, otherwise the texture changes.

Sugar-free products near Montpellier?

Our store is in Vendargues, about ten minutes from Montpellier. The sugar-free section is where taste decides everything: two zero sauces can be completely different depending on the sweetener used. Stopping by the counter allows you to compare labels and avoid buying three jars you won't finish. We also ship throughout France and Europe.

Sources: EFSA for the evaluation of steviol glycosides, the acceptable daily intake, and authorized claims on intense sweeteners; ANSES for food exposure data. This information does not replace medical advice. Food supplements and dietary products are part of a varied and balanced diet and a healthy lifestyle.