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.
Pat says
What about Sweetleaf? On its FAQ states, 'SweetLeaf Stevia® Sweetener contains only two ingredients: natural stevia leaf extract and inulin, a soluble vegetable fiber. Inulin is a naturally occurring prebiotic that nourishes the body’s good intestinal flora, supporting good digestive health and immune function. That’s it!' They claim it's chemical free. If I have to buy stevia, is this one ok?
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Alex says
This is awesome! Thanks for sharing.
silkytp says
I've read this article several times, and went to FoodBabe's website. What EXACTLY are her credentials for determining what is safe and what is not? Does she have a degree? Did she go to college? Has she ever been proven to be able to understand and interpret what she reads?
What I read here and what I read on her website is an amalgam of OPINIONS. There is no conclusive scientific evidence that what she proposes as safe or unsafe as true. It's as simple as that.
Not unlike Jenny McCarthy, she is simply stating opinions and drawing conclusions without data, especially in this article. Somehow a "complex manufacturing process" is bad - how do you think we get clean drinking water?
Nope, this is like a religion - find your believers and feed them your ideas...they will follow.
Frank says
Dextrose in Stevia in the Raw is a balance ingredient, Dextrose is also a natural product so nothing about IN THE RAW is a lie. Dextrose is such a small amount per serving it's still diabetic safe. Stevia in the raw has helped my diet eliminate soft drinks and hasn't hindered my weightloss one bit. I'm sold the dextrose is ok.
Melissa says
I got stevia from Simply Stevia and found some pretty interesting recipes there. http://www.simplystevia.com The thing I found most interesting is the different flavors they had. I would suggest trying some of those out.
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eCharleen says
Thank you so much for your informative and well-research article. We just bought Stevia in the Raw today, going against my gut. We'll just keep going with the honey and pure maple syrup.
God bless..
Lottie says
Hi, thanks for a great article. I was suspicious of the processing of stevia and other sugar substitutes, and by nature was very skeptical of the ones added to soda drinks although my partner loves them. I will spread the word!
One thing though - silica is found naturally in herbs such as horses tail (mares tail) and is good for the skin and hair. So as long as it is a natural one, organic and food grade it should be ok i do believe :)
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Keala says
Hello!
Thank you for your informative information about stevia.
In my research I also came across this information about coconut palm sugar and I felt that you would want to know about this too.
http://www.tropicaltraditions.com/coconut_palm_sugar.htm
While it is frustrating to keep learning of more unsustainable products it does help us return to that perspective of eating the whole foods straight from the earth.
Thank you!
Keala
Jeff says
You should try/research KAL pure stevia extract. There are no alcohols or artificial ingredients of any kind as far as I can tell. Not only that but it is ridiculously economical. A 3.5oz container of the powder lasts me a year or more and I use it approximately 3 times per week to make sweet tea and add to coffee. Sometimes i even use it more than that. The price is going up but a 3.5 oz container costs about $20 and lasts me a year. The conversion is 1/4 teaspoon to the cup of sugar. Anything more and the stevia becomes overwhelming. Just my two cents and I am very additive conscious with my food.
Kathy Thompson says
I'm wondering what you think of Sweet Leaf stevia powder... several years ago I called them and they said their stevia was juiced then blown dry at 105 degrees, making it a raw food with nutritive value. Recently I noticed something interesting. I had a bottle in stored items from when I moved. The date on it was 2009. I have purchased and used it since then, and happened to notice that the serving size on the 2009 bottle was 1/8 t and my 2013 bottle said 1/4 t. Strangely, both bottles listed the same total volume and the same number of servings. This is frankly an impossibility. I've also noticed it doesn't dissolve nearly as well as it used to. I called the company with questions, but only talked to a young woman claiming great confusion.
Any idea what's up with Sweet Leaf?
Rebecca Ruggles says
I would also like to know more about sweet leaf products... are they safe? GMO-free? organic?
D says
Thank you so much!!! I could not figure out why My "bake-able blend stevia" was not sweet. Because its NOT stevia!!! Thank you so much
Esther says
Thank you so much for this post. I added Truvia to my herbal tea last night and woke up feeling terrible. I am sensitive to sugar and am always searching for a safe sweetener (fruit is not working for me right now). I had suspected for some time that the erythritol in stevia products was making me feel ill (I only have it very rarely and each time it has the same effect), but after reading your post I now know why. I will search out a pure form of Stevia and try it. Thanks again!
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Iaax Page says
Awesome post, I have been looking for a substitute of sugar and everyone is talking about Truvia, and stevia. However, I need to understand the implications of this products since I know companies process so much our food that it becomes something else. Something dreadful.
I have been looking for ways to cook organic strawberry jam, I don't want to add other fruits to the jam like some vegans (I am not a vegan just want to keep clear from sugar) I will give Stevia a try but also, I think I will go local and try Mexican Piloncillo. I bet it will make an awesome strawberry jam.
Linda Potter says
Usually buy whole stevia. Concerned when I looked at stevia labels. Intrincally steer away from refined products. Looking for stevia tea accidentally hit on side effects of stevia. Found your article which answered a lot of questions and a website that has me veryinterested because I am trying to change my lifestyle and eat more healthy. I use some raw honey because it has helped my allergies and have used some whole stevia. Otherwise I am trying to stay away from sweetners altogether. I do like stevia tea mixed with other tead at times.
caroline says
i wanted to start using stevia but concerned about the effect on my high blood pressure becasue I had heard that it can raise blood pressure. My doctor told me that the bigger issue is it lowering blood pressure - someone on medication for HBP may end up having it lowered too much with medicine & stevia. However, she recommended I not use it as I am severely allergic to ragweed and the stevia plant is in the same family as ragweed. I've seen some websites mention this but not all, however so far I have not taken the chance.
Vida says
I use Xylitol, it is way better tasting and good for dental health too! Who knew!
http://www.vitacost.com/xlear-xylosweet
Catherine says
Great article. I have been using Stevia products for years and it is indeed frustrating to learn that products are not always what they appear. I use the Whole Foods brand liquid and for now I'll keep doing so. In the big scheme of things the added sugar alcohols are sort of a "little rock" for me and I try to focus on the "big rocks". Thanks for all you do!
Jason says
Any word on those ZEVIA sodas? They say they are organic ingredients.
Chris Heermans, BSN, R.N. says
In Texas, Dr. Jairo Olivares with Texas Oncology: 972-272-3417. He may know of a like minded oncologist. See a good nutritionist. Do not touch sugar! Need to get more alkaline most likely. So many things happening here! Also know that grains are probably not a good thing as well as anything meats, etc. outside of pastured organic grass fed beef--small portions occasionally only----wild caught fish and org. chickens. Not doing yourself any favors with dairy--don"t need it. Eat tons of green veggies, never microwaved. Really, an excellent nurtitionist is who you need to see. Exercise is monstrous too!Have to oxygenate your body daily as Ca cells die in the presence of oxygen. Prayers for you, friend!
Jackie Walsh says
I am so upset about the Stevia information. I thought I was doing the right thing by buying it. I also purchased Florida Crystals Organic Cance Sugar. Is that also bad? Last year I had uterine cancer, and I am trying so hard to eat well. The chemicals and additives in our foods is killing us all, and I am scared to eat ANYTHING anymore! Please, someone, tell me what I can do to save myself. The cancer may be back, and I want to rid myself of toxins and heal myself without the use of horrible chemo and radiation. I don't believe in that. It has killed several members of my family and many of my friends. Someone - please help me!
Juanita says
Hi Jackie...try sweet leaf, it is pure stevia leaf, no additives and comes in individual packets. I just realized the brand I had been purchasing had dextrose added to the stevia... Probably better than sugar though.
I wish you well in your battle to remain healthy.
Therese says
Jackie, check out wheatbelly.com and mariamindbodyhealth.com
They are both in line with what Chris is saying about no grains, wheat, dairy and especially sugar. Although this was a complete 100% change for me, I have never felt better in my entire life and I just turned 64. Peace and Prayers.
Mallory says
My mom has been buying !00% pure stevia extract in liquid form for about 10 years now from our local health food store. And I couldn't agree more with this article in terms of questioning Stevia from Pepsi Co. & Coke -- why does big business have to ruin everything?
I wouldn't rule out using Stevia altogether though, which was implied by using honey and maple syrup -- both have higher glycemic levels than Stevia does. I wish the article had encouraged more or shared more on where to find 100% pure stevia (usually liquid form) at places like health food stores, whole foods, etc.
Molly says
Thank you so much for your efforts on stevia info. You are fantastic.
jen says
Silica is different than silica gel dessicant. Silica is actually important for humans and our food supply is extremely depleted of the silica it contained before modern farming ruined the soil. Most of us are deficient. Silica as a food additive is likely in the form of diatomaceous earth which is great for the digestive tract killing parasites and Candida and also lowering cholesterol. However it is unlikely that the amount of silica in sweeteners is enough to outweigh the negatives of these products.
Penny Russell says
Dear Ms. Hari, Is the Stevia plant available at nurseries, or grown from a seed, also available at nurseries?
When baking you use pure honey?
Thank you for the information.
From reading so much regarding food this week, I'm afraid to eat !
I certainly look at ingredients and where the food is from now.
sincerely,
Penny Russell
Danella says
Hi! I grow my own stevia and use it for sweetening teas, but have had a hard time finding recipes for baking with stevia. Do you know any websites or books that feature recipes with real stevia, not stevia sweeteners?
Danella says
Hi Penny! I'm not sure which area you live in, but the nursery One Green World sells stevia starts. I've had my plant for about three years and it's still thriving! I prune it back hard and bring it inside in the winter.
Janay says
Ive read that xylitol is produced from tree bark and corn husks: using the same chemical extraction process.
Doesn't that make it as bad as stevia? Or regular sugar?
Rob Colburn says
Have you found any descent powdered alternatives? I suppose that pulverizing a plant leaf will require and selling it on store shelves will require some kind of preservative, and additives to offset the effect/taste of the preservative. For me, it would nice to find an alternative to sugar that doesn't benefit the corn industry.
Ms Elizabeth Irene Hickman says
http://www.tropicaltraditions.com/coconut_palm_sugar.htm?gclid=CIzO3Lvy7rcCFSjZQgodwjAAqQ
"Coconuts or Coconut Sugar - A Coconut Tree Cannot Produce Both!
As retailers in the U.S. and elsewhere also cash in on this new demand, sadly, the other side of the story is not being told. What no one is warning consumers about is that coconut palm trees cannot produce both coconuts and coconut palm sugar! When the sap used to make coconut palm sugar is collected from the coconut palm tree, from the flower bud that will eventually form a coconut, that tree can no longer produce coconuts! Think about that for a minute. No coconuts = no coconut oil, no dried coconut, no coconut flour. Is coconut sugar worth giving up these other valued products that come from the coconut?? Some claim that if a coconut palm tree is producing coconut sugar, which means that it cannot produce coconuts at the same time, that it can still be converted back to producing coconuts at a later time. However, in Marianita's experience in growing up in a coconut producing community, she has never seen this happen, and we have not seen any studies that have been conducted published anywhere to back up this claim."
Sherry England says
I am a little confused:: this article was about stevia correct?
Katy says
I use the brand Now Better Stevia and the ingredients listed are:
"Certified organic stevia extract powder (stevia rebaudiana) (leaf)"
What are your thoughts on this?
Sherry England says
I have been using NuNaturals Brand Stevia. What are your thoughts on this?
Fios says
Great article! What is your opinion of Pyure Organic Stevia?
http://www.pyuresweet.com/retail-products/pyure-organic-stevia-sweetener/