This is a guest post from Vani Hari (a.k.a. The Food Babe) and New York Times Best Selling author. You can read more about her take on the food industry in her second book, Feeding You Lies!
Sugar is one of the most dangerous ingredients on the market. It's addictive, added to almost every processed food, and will make you overweight, depressed and sick if you eat too much. In fact, Americans eat close to 130 pounds of the stuff per person per year (4 times more than the recommended daily allowance), likely because it is so addictive.
That's why it's exciting to know there are alternative sweeteners made in nature, like "stevia," that don't wreak havoc on your health - or do they? That's what I went on a quest to find out. Here's what happened...
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What Is Stevia?
For those of you that are hearing about stevia for the first time, it is a plant that is typically grown in South America, and while its extract is 200 times sweeter than sugar, it does not raise blood insulin levels. That's what makes it so popular.
However in 1991 the FDA refused to approve this substance for use due to pressure from makers of artificial sweeteners like Sweet n' Low and Equal (a one billion dollar industry). But in 2008, the FDA approved the use of rebaudioside compounds that were derived from the stevia plant by Coca-Cola (Cargill) and PepsiCo - hmmm doesn't that sound suspicious?
Not until a major food company got involved did stevia become legal, and only after it had been highly processed using a patentable chemical-laden process...so processed that Truvia (Coca-Cola's branded product) goes through about 40 steps to process the extract from the leaf, relying on chemicals like acetone, methanol, ethanol, acetonitrile, and isopropanol. Some of these chemicals are known carcinogens (substances that cause cancer), and none of those ingredients sound like real food, do they?
The whole leaf stevia that you can grow in your backyard (and has been used for centuries in countries like Brazil and Paraguay) remains a non-approved food additive by the FDA.
However, rebaudioside A (the stevia extract) that was approved by the FDA has not been used for centuries and long term human health impacts have not been studied and are still unknown. The sweetener/sugar industry wields powerful influence over what is ultimately approved at the FDA, and this is just another example where they are influencing decisions that don't make sense.
How can a chemically derived extract be deemed safe in processed food and a plant from mother nature not?
What Kind Of Stevia To Avoid
The 40-step patented process used to make Truvia should make you want to steer clear of this stevia product alone, but there are two other concerning ingredients added (not only to Truvia but other stevia products as well).
First, erythritol is a naturally occurring sugar that is sometimes found in fruit, but food manufacturers don't actually use the natural stuff. Instead they start with genetically engineered corn and then go through a complex fermentation process to come up with chemically pure erythritol. Check out the manufacturing process below:
"Natural flavors" is another ingredient added to powdered and liquid stevia products, likely due to the fact that once the stevia leaf is processed it can develop a metallic taste. Manufactured natural flavor is contributing to what David Kessler (former head of the FDA) calls a “food carnival” in your mouth. This makes it difficult to stop eating or drinking because the flavors they have synthesized will trick your mind into wanting more and more.
When companies use manufactured flavor, they are literally “hijacking” your taste buds one-by-one; that's why I recommend putting products that contain "natural flavors" back on the shelf.
"Stevia in the Raw" sounds pure and natural, but when you look at the ingredients the first thing on the label is "dextrose" - so it's certainly not just stevia in the raw. And Pepsi Co's "Pure Via," also pictured above, isn't exactly pure either with this ingredient being first on the label, too. Dextrose is a sweetener that's also derived from genetically engineered corn and has a long complicated manufacturing process, just like erythritol.
Even certified organic stevia can have sneaky ingredients added, like this one above which has more organic agave inulin than the stevia extract itself. Agave inulin is a highly processed fiber derivative from the blue agave plant.
Also on the ingredient list is an item you are probably familiar with from those little packets sometimes found in boxed goods - silica (pictured). It is added to improve the flow of powdery substances and is the same ingredient that helps strengthen concrete and creates glass bottles and windowpanes. It may cause irritation of the digestive tract (if eaten) and irritation of the respiratory tract (if accidentally inhaled).
While it is non-toxic and probably won't kill you in small quantities, it's definitely not a real food ingredient I would cook with or that I want to be putting in my body.
How To Choose The Right Kind Of Stevia
Luckily there are ways to enjoy this sweet leaf closer to it's natural state... because let's be honest, the no-calorie artificial sweeteners out there are really dreadful, and no one should consume them (check this post for the low down on those). So here's what you can do:
- Buy a stevia plant for your garden (luckily it's totally legal!) or purchase the pure dried leaves online - you can grind up them up using a spice grinder (or use a mortar and pestle) for your own powdered stevia.
- When choosing products already sweetened with stevia, look for “whole leaf stevia” on the ingredient label. For example my favorite protein powder is made with “whole stevia leaf” instead of rebaudioside a or stevia extract.
- Add fresh or dried leaves directly to tea or drinks for natural sweetness (note the straight stevia leaves are only 30-40 times sweeter than sugar, vs. 200 times using the extract).
- Make your own liquid stevia extract (see graphic below for recipe).
- If you are not up for getting a stevia plant of your own or making your own extract, remember to look for a stevia extract that is 100% pure without added ingredients (Trader Joe's has a version in a small bottle).
And when all else fails, choose a suitable alternative and forget stevia altogether.
Lisa uses honey and pure maple syrup, and I personally prefer coconut palm sugar, since it is low glycemic (making it more diabetic friendly) and one of the most natural unprocessed forms of sugar available. It is naturally high in amino acids – has 10,000 times more potassium, 20 times more magnesium and 20 times more iron than conventional sugar. I use it all the time in my baking, from pound cake to muffins to a recent delicious cookie that is low in sugar - check out all those recipes here!
Comments have been closed on this article, which was written by Vani Hari. If you have a question or comment you can reach her at http://FoodBabe.com.
Toni says
I heart that coconut sugar is good for you but to make it the plant/tree has to die. If we keep harvesting it, the price of coconut oil and water will get outrageous in price. Do you know if there is truth to that?
Louisa Petley says
Thank you for the article on stevia, I found it very interesting, and I won't be buying it again! I was intrigued about coconut palm sugar after you mentioned it so I did some research... I felt I ha to comment with my findings, it's not good... The gi rating of coconut palm sugar is in question. One article saying its mostly fructose, and another saying its mostly sucrose - well how do we know who is telling the truth? Finally I came across an article by a health food company addressing the issue of 'why we don't sell coconut palm sugar' really worried me - its a highly unsustainable product! Because of people suddenly buying lots of this stuff, there's been a spike in the market. Lots of coconut growers have switched over to coconut palm sugar production, as its more lucrative. However, once a tree has been used to make coconut palm sugar, the production of the actual coconuts goes down by 50% after just 6 months. The demand for this product may wipe out coconuts altogether or at least mean that only rich people will be able to afford coconut products. Please please don't encourage people to use this stuff, the health benefits are not necessarily true, and it seems that the glycemic rating of regular palm sugar is just the same. If you want to add more potassium to your diet, eat some potassium rich food and get more benefits! It is arguably better to eat regular unrefined sugar in moderation than to go for palm sugar as its got the same amount of carbohydrate etc! I love coconut and was excited to try coconut palm sugar but now I definitely won't be buying any...
Kari says
I am using Stevita - liquid extract. it says on label 'freshly pressed from the leaves, not reconstituted' and lists distilled water & grapefruit seed extract as the only other ingredients. Thoughts on this?
Jackie Madacki says
I use KAL pure stevia. It is a white powder, but there are absolutely no other ingredients in it. No other sweeteners, and no silicone. And it tastes better than any other stevia I have tried. I would not use Truvia or any other kind you can buy in the supermarket.
Kristina Moreland says
This is great! Thanks!!
Sue says
Would like to know your thoughts on Coconut Palm Sugar after you read this. Thanks! http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Branimir Suba says
I was using the processed brand name stevia extracts and just felt something was wrong. you can buy plain powdered stevia leaf online. where the only ingredient is "stevia leaf"
Robert says
Great article and good writing, but please learn the difference between "its" and "it's".
Jason Leake with 100 Days of Real Food says
Thanks for pointing that out...as editor I should have caught that! It's been fixed.
Robert says
Still left one in the "How To Choose The Right Kind Of Stevia" section ("Luckily there are ways to enjoy this sweet leaf closer to it’s natural state…" should be "its natural state"), but I appreciate the effort. :-)
Gina B says
Seriously Robert, you took the time to point out a typo? Maybe you should read your reply again? The use of the word "but" makes your statement of appreciation appear negative. The proper use would be "however I appreciate the effort" which makes your reply come across as positive. SMH!
Robert says
Yes, Gina, I did, to be helpful. I'm not interested in being a cheerleader. I'm interested in sharing this article with other people who would find this information useful, but most people I know wouldn't consider its details trustworthy if it's marred by multiple, simple grammar/punctuation mistakes.
By the way, you're using the word "typo" incorrectly. One mistake might be a typo, but there were originally at least 3 incorrect uses of 'its/it's" before Jason was kind enough to correct them.
Jane says
Really Robert? Get a life. This website informs people on how to live a healthier lifestyle. It's not grammar school.
Robert says
I have a life, Jane. I unlike you ignorant cows, mine includes delighting in the English language instead of celebrating mediocrity and stupidity.
Chris says
"I unlike you ignorant cows"? That didn't even make a little bit of sense. Looks like nothing you say is credible now either.
Dre says
Robert, since you are so concerned about grammar, your statement: I unlike you ignorant cows, mine includes delighting in the English language instead of celebrating mediocrity and stupidity, would be more accurate as follows: I, unlike you ignorant cows, delight in the English language. So, get it right or hang up your righteous grammar hat.
RoberRobert says
Keep reading before offering your worthless opinion, you moron. I said WEEKS ago that my phone blew that post, and that the corrected one follows. Way to keep up.
Robert says
I have a life, Jane, and unlike yours, mine includes delighting in the English language instead of wallowing in ignorance and contributing to its demise.
Lisa says
Robert,
You are kind of a douche.
Robert says
Yeah, those of us who don't settle for the mediocre crap embraced by the simple-minded are used to their even simpler-minded insults. You can imagine how much your opinion matters, I'm sure. I would hope, anyway.
Lisa says
Yes, Robert, you are correct. Calling someone an ignorant cow surely does fall into the category of a simple-minded insult. We may also consider that you are double posting your insulting blabber twice, in two different wordings, which could indeed constitute mediocracy. By the way, Food Babe happens to speak English as her second language, as those who follow her blog would know. Maybe you should just lay off, and go post your nonsense elsewhere. It seems to me that you would rather delight in the fine art of douche-baggery rather than that of the English language. Please feel free to note any corrections to my post you deem fit. Or you could just go away.
Robert says
The first post was from my phone, which quite frankly blew it. I should've known better than to post from my actual computer. Apologies for any confusion there.
None of my douche-baggery is aimed at the blogger, nor even at her husband who was kind enough to make some corrections in response to my initial post. It's aimed at you and your whole mediocre bunch who seem perfectly willing to accept the downward spiral of our once-great nation through what's becoming the worst public education system on the planet, and who, by defending it, accelerate it. Go enjoy some more NBC 'reality' programming with the rest of the mindless; it'll all be over soon anyway. Well done.
Lisa says
Well, Robert, FYI, I do believe that the public education system is not what it could or should be, which is why I choose to homeschool my child. I make my own laundry soap, dish soap, home cleaning products, try not to use chemical-laden items, and try to eat organically/locally. We do not have cable, therefore, we don't watch tv. We are a creative bunch who would rather spend our time sewing, knitting, reading, and learning about ways to stay healthy in our toxic world. I am sure that many of the folks who follow this blog have similar lifestyles as this. Pretty mediocre, huh?
Just a refresher, all of this conversation over you being just a little bit too picky about an apostrophe? Maybe you should try some meditation and yoga. You seem like a pretty angry fellow. Lighten up. Hope you have a fantastic weekend!!
January says
Agreed Robert is a total douche! Thank you for the great info!
Robert says
I'm just so devastated by the bad reviews of you ignorant little people, you just have no idea. Seriously. You don't. Hope you all get bone cancer! :-)
jo says
I agree with you, Robert. It's the latest fad to insult anyone interested in grammar and punctuation. This is part of the dumbing down of Amerika. The texting mania hasn't helped.
Have you noticed that subtitle captions on TV use the term "gonna" instead of "going to". Even on UK movies!! LOL
Cheers!
Robert says
Absolutely, Jo. It's pathetic. And while this blog post only had a few common errors, the mindless sentiments of "Who cares, it's just the English language!" throughout the responses by these sheep further demonstrates the problem. Very sad, especially when it's the only language 95% of them will ever know, even though they consider bilingual Mexican Americans 2nd rate citizens. But that's what you get when you combine rampant pride with unadulterated stupidity.
Lynne says
Hi! I am very interesting in your recommendation for someone who is pre-diabetic. My hubby has been using Stevia as it seemed to be the safest alternative for sweetening his coffee but now you are making me question that. We thought we were making the right choice staying away from the aspartame and others. Switching to stevia has helped him enormously over sugar and he is no longer showing issues with his levels. Thank you!
andre says
I read the coconut sugar is high on carbs and Cal.
http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Emily says
Anytime you use a sugar, it's going to be high in carbs- that's what carbs are. One gram of carbs is roughly 4 calories, the math is easy.
Jeffrey Sumber says
I'm crying into my coffee right now...I have been religiously squirting NuNaturals Vanilla Alcohol Free Stevia into my coffee for YEARS now...Please tell me this one is ok!!!!
Noelle Mena says
It is!! NuNaturals is amazing and has NO additives. They are my favorite brand.
Tammy says
Thank you for your thorough analysis! As a result of your research and what I have learned about steveia from websites like WebMD I have decided to not use stevia in my diet. I encourage anyone taking prescription medication research stevia further. I had no idea that stevia is actually used in some prescription medications(e.g. some blood pressure medications!), is contraindicated while taking some prescription medications and has some medically significant side effects to consider!
Again, Thank you!
Sarah says
Wow, good to know! I use that stuff all the time. Thankfully, I'm on a 21 day sugar detox right now, I think it'll do wonders!
Anne says
Interesting, I'm researching stevia for an article at the moment myself, but primarily focusing on the research that has found some of an anti-fertility effect, particularly in female mice.
http://www.mypcos.info/1/q-a/does-stevia-affect-fertility/
The amount and type of solvents you describe in TruVia's process is very concerning. Thanks for sharing the information.
Vonda says
I threw out my bag of Stevia as soon as I read this! I do use the drops, is that OK?
Also, have you checked out this new product that I heard about at our Health Food Store call: Sweeten Me? Can you tell me about it and if it's bad or good?
Deb says
Man, you get food companies involved in marketing and selling a marvelous plant as is, directly from Mother Nature... and they just change it and ruin it. As always.
Jackie A says
I really want to start trying to eat a healthier diet especially for my ASD son who also has adhd and Tourette's. The biggest problem I have is that I really just cannot STAND maple syrup. I find it disgusting and the kids don't like it either. I'm trying to find an alternative especially for pancakes and also for coffee. Can't imagine giving up coffee and although the kids do like honey, I am not a fan. I'm not so sure the coconut stuff would work for the coffee either, it sounds kind of gross. I'm not generally so picky, it just happens that I don't really care for those three things. I cut out sugar quite a while ago and always use Splenda in my coffee. I know it's supposed to be really bad for you but haven't been able to find an alternative that I can stomach. Any ideas? Is it possible to make my own syrup for pancakes? And what else could I use for my coffee? Thanks
Annette says
This is an interesting discussion. I use dried whole leaf stevia or powdered whole leaf stevia in my tea. I am trying to wean myself off sweetening my tea at all.
I was curious about coconut palm sugar since I had not heard of that before. The link I am including speaks about the dangers of coconut palm growers giving up whole coconut production in favor of the quick profits from coconut sugar production.
All the coconut products we love, flour, oil, dried, etc. come from the whole coconut which will not grow after you suck the sap from the tree and the flowers. Consequently, this makes all other coconut products more difficult to come by and therefore more expensive. Worth judging for yourself how much you need that coconut sugar when there are already healthy alternatives easily available.
http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Rebecca says
Really enjoyed the research and thoroughness of this post. I’m curious, what do you think about Sweet Leaf/Sweet Drops brand? That’s what I use and I’ve always considered it healthy. The ingredients are, Inulin souluble vegetable fiber, stevia leaf extract. Packet says it's chemical-free, allergen-free, gluten free, non-gmo. I use it to sweeten stuff for my kids so I hope it's not on the "bad" list?
Regina says
Thanks so much for this enlightening concise article. I'll get a stevia for my herb garden!!
Shara says
For several years I have been using Sweet Leaf stevia in place of all sugar. It is much sweeter than sugar, so a little goes a long way. Plus, it does not contain any artificial ingredients, chemicals, or those nasty fake sweeteners. I love my Sweet Leaf!
Michaela says
Wish I could get into stevia, but I just can't. It tastes weird. Even 100% extracts have a bitter taste that my palate rejects.
chocolatechip69 says
I saw a few commenters mentioning Kal stevia brand and I have to agree that it is indeed pure stevia extract in a powder form without any additives. I've been buying it for the past few years and one small bottle lasts for months and months. The scoops very tiny, but you would be amazed at just how sweet that small amount can make your food/drink.
The texture is a bit sticky which tells me they didn't add anything to create an appearance of "real sugar".
Lori says
Coconut sugar and agave sweetener have too much fructose, instead of being used as energy fructose is sent straight to the liver and stored as fat that's why it's great for diabetics and doesn't show in blood tests.........
Karen Vogler says
We use KAL brand of stevia yet I am trying to reduce my consumption. Some health experts indicate that the sweet taste tricks the body into reacting the same as it would to sugar.
Erin OBryan says
Coconut palm sugar does this have a coconut flavor? I've not seen this before and cannot stand coconut flavor.
Crystal says
No coconut flavor that Ive noticed and Ive been using it for years. Not very sweet, so depending on your taste you might feel like youre using a lot. Its less sweet than turbinado or raw sugar. I mix it with maple sugar and turbinado
Sarah says
Nice article, but you don't really answer the original question -- is Stevia good or bad for you? It seems like there's not yet enough research to answer this. I do appreciate you pointing out the different types of products available, though.
Chuck says
And the moral of the story is: Chances are, if the FDA has approved it, it's probably poisonous. I rememeber back when all the health food stores I'd go into would have the stevia products with the sweeteners and it was illegal (shhhh, don't tell anybody) As bad as any sugar in you blood stream is, it's better than any of the supposedly healthy substitutes. Just consume raw honey or maple syrup in small doses once in a while. As long as you keep your overall carb intake to below 25% of your calories and those calories are a reasonable quantity, you'll be alright.
Jeremy says
Great article but I would ask that you be more specific when you say sugar. What you are talking about is refined sugar, concentrated pure sucrose. This is very important information. For example, two large apples contain more "sugar" than a 12oz can of soda. That said those sugars in the compared food and beverage are not the same thing. The apples contain fiber, minerals and unaltered sugars such as fructose.
The negative and addictive effects of refining and concentrating sugar is what you are comparing stevia against. So many people think that all sugar is the same and therefore to be avoided or limited when unrefined sugars are essential to many healthy foods. Secondly, this creates misinformed fear towards other natural unrefined sweeteners that can be safely used and contain many beneficial nutrients and minerals.
Overal great article.
Dennis says
I too, would be curious of your findings on the Sweet Leaf brand stevia powder. I used it for about a year in my coffee, before giving up coffee altogether.
Pam says
I find Stevia too sweet and avoided it until a foodie friend recommended liquid Stevia by Kal. I try to keep my sugar intake pretty low so only consume in baked goods or use honey. Are you familiar with it? Also, what are you thoughts about processed honey versus raw honey? I read processed honey is acidic so have been using raw honey.
Lauren says
Thanks for clearing this up- I have been skeptical of Truvia! I'm wondering if you've done any research on Whey Low? Someone gave me a bag & it makes all sorts of claims, just wondering what the "skinny" is!!
Jodi says
Thank you for this post. I am curious to know what you think about Kal Stevia? I hear a lot about this in the fitness world. Love your website!!
Melanie Brown says
Thank you so much for posting this & doing the research on Stevia & Truvia! I have been very conflicted about it and you answered alot of my concerns. I try to stay away from artificial sweeteners of any kind and many of my friends keep telling me to try it. My reservations proved to be accurate based on your research. How is it any better for our bodies if it is chemically altered too. The biggest problem I have found is finding a protein supplement that is "clean" and does not contain Stevia or Truvia. I gave in & tried one - About Time Protein - only to experience horrible stomach cramping a few hours after taking it. I would d/c the protein shakes for a few days & my stomach & colon would settle back down. I really think it is from the Stevia in it. I am not used to it & I think it really bothers my system. Anyhow, I truly appreciate your hard work & dedication. It is so helpful and good to know someone is looking out for our health!
Frankie Bay says
Well we have been using honey for years..its really the best sweetener, but we have also used xylitol...it has changed my boys teeth exams. Certain dentists have for years, given suckers that contain the sweetener because it does whack the bacteria that causes cavities..it is very sweet stuff..a product called xlear is also made for nasal problems and has some effect on inner ear problems....you have to investigate it..since you are the foodbabe..
Julie Hunt says
Really enjoyed the research and thoroughness of this blog. I'm curious, what do you think about Sweet Leaf/Sweet Drops brand? That's what I use and I've always considered it healthy. :-)
renee says
Just throwing this out there. My kids' favorite summer treat is a stevia leaf and a mint leaf rolled together and chewed. Natural breath mint / gum. Sweeter than any candy, and I can consider it a green veggie, right? Especially helpful after the handful of chives they ate from the other side of the garden ;)
Yvonne says
I was wondering on the trader joes big bottle of the stevia powder? I have been using that one for years? in the brown bottle for $7 or so bucks. The only other ingredient is lactose it says on it.
Sarah says
Is there a box of packets you recommend?? I was looking online and saw this on http://www.thenaturalonline.com/wisdom-natural-brands-sweetleaf-100-natural-stevia-sweetener-30-packet-s.html
but they aren't sharing the full list of ingredients. I am also confused if inulin Soluble Vegetable Fiber is a bad thing or not?!
Holly B says
Hey Food Babe! I made the switch to Stevia a few months ago, although I've known about it for probably 10+ years. The one I'm using I've been getting at Sprouts in the supplements section (NOT the sugar section with all the crappy ones), it is in liquid eye dropper form, and the ingredients as listed are:
Stevia Leaf Extract (Stevia rebaudiana) 300mg/ml
Vegetable Glycerin
Deionized Water
The serving size is 5 drops.
Is this stevia legit?