Stevia: is it safe, and how to use it in chai and desi sweets
Stevia is called the "natural" sweetener because it comes from the leaves of a plant. It has no calories and does not raise blood sugar, which makes it popular with people who have diabetes or want to cut sugar. Here is what you should know before you buy it.
Quick answer
- Stevia comes from the Stevia rebaudiana plant. The sweet parts, called steviol glycosides, are 200 to 300 times sweeter than sugar.
- Purified stevia extract is approved as safe by the WHO/FAO expert committee, the US FDA, EFSA and India's FSSAI, with a daily limit of 4 mg per kg of body weight (as steviol).
- It has zero calories and almost no effect on blood sugar, so it is useful for people with diabetes.
- Many stevia products are mixed with other things like erythritol, dextrose or maltodextrin. Read the label.
What is stevia?
Stevia is a small green plant from South America. People in Paraguay and Brazil have used its leaves to sweeten drinks for hundreds of years. Today, it is grown in many countries, including India and Pakistan.
The leaves contain sweet compounds called steviol glycosides, mainly stevioside and rebaudioside A ("Reb A"). Companies extract and purify these to make stevia powders, tablets and drops. Because they are so sweet, a tiny pinch replaces a full teaspoon of sugar.
Is stevia safe?
Yes, purified stevia extracts (95 percent steviol glycosides or more) are approved as safe by major food safety bodies:
- The WHO/FAO Joint Expert Committee on Food Additives (JECFA) set an acceptable daily intake of 4 mg of steviol per kg of body weight per day.
- The US FDA classes high-purity stevia extracts as "generally recognised as safe".
- The European Food Safety Authority (EFSA) and India's FSSAI also allow them in foods and drinks.
For a 70 kg adult, that limit is about 280 mg of steviol a day. In real life, this is roughly 30 to 40 small sachets of a pure stevia sweetener, far more than anyone uses. Most people use only a few servings a day.
Whole stevia leaves and crude extracts are a different story. They have not been tested in the same way, and the US FDA has not approved them as a food additive. If you grow stevia at home, using a leaf in your tea now and then is common, but there is less safety data for regular use.
Stevia and blood sugar
Stevia has no calories and does not contain sugar. Studies show it has little or no effect on blood sugar or insulin levels. This makes it a good choice for people with prediabetes, type 2 diabetes or insulin resistance who want to enjoy sweet chai or desserts.
But check the label. Some stevia powders are mostly dextrose or maltodextrin (both are forms of sugar) with a little stevia added for sweetness. These can raise blood sugar. Look for products where stevia or steviol glycosides are the first ingredient, or that are mixed with erythritol instead.
Does stevia help with weight loss?
Swapping sugar for stevia cuts calories. If you take 3 cups of chai a day with 2 teaspoons of sugar each, switching to stevia saves about 100 calories a day, which is about 36,000 calories a year. See chai with sugar for the full maths.
However, in 2023 the WHO advised against relying on any non-sugar sweetener, including stevia, for long-term weight control, because long-term studies did not show clear benefits. Use stevia as a helpful tool, not as the whole plan. Real weight loss still comes from total calories. Read how to lose weight eating normal desi food.
Possible side effects
- Bitter or liquorice aftertaste, especially if you use too much. Use less, or try a blend.
- Bloating or loose stools, usually from the sugar alcohols (erythritol, sorbitol) mixed into many stevia products, not from stevia itself.
- Allergy: rare. People allergic to plants in the daisy family (like chamomile or marigold) may want to be careful.
- Medicines: if you take medicine for diabetes or blood pressure, stevia is generally fine in normal amounts, but tell your doctor, as very large amounts may add to the effect.
How to use stevia in desi food
| Use | How much to replace 1 tsp sugar | Tips |
|---|---|---|
| Chai and coffee | 1 to 2 drops, or a small pinch of powder | Add at the end, after boiling, for the best taste |
| Lassi and shakes | A pinch of powder | Mix well. A little cardamom hides any aftertaste |
| Kheer, firni, custard | Follow the packet | Sugar also gives thickness, so the texture may be thinner. Cook a little longer |
| Halwa and baking | Use a "baking blend" | Pure stevia does not brown or caramelise. Many people use half sugar and half stevia |
| Nimbu pani | 1 to 2 drops | Works very well in cold drinks |
Start with less than you think. It is easy to add more, but too much stevia tastes bitter.
What to look for when buying
- "Steviol glycosides" or "Reb A" high on the ingredient list
- No dextrose or maltodextrin, if you have diabetes
- Drops vs powder: drops are pure and easy to measure. Powders are easier for cooking
- Price: stevia is more expensive than sugar, but a small bottle of drops lasts a long time
Who should be careful?
- Children: it is better to reduce sweet tastes overall than to replace sugar with sweeteners.
- Pregnant and breastfeeding women: purified stevia in normal amounts is considered safe, but avoid whole leaf products.
- People with kidney or liver disease: ask your doctor first.
For a comparison with other options, see alternative sweeteners explained.
Common questions
Is stevia better than sugar for diabetics?
Yes. Pure stevia has no calories and almost no effect on blood sugar, so it is a better choice than sugar, gur or honey for people with diabetes. Check that the product is not mixed with dextrose or maltodextrin.
Is stevia better than sucralose?
Both are approved as safe and neither raises blood sugar. Stevia comes from a plant, which some people prefer. Sucralose has a taste closer to sugar. Choose the one you like and use small amounts.
Can I use stevia every day?
Yes. Normal daily use is well below the safe limit.
Does stevia break a fast?
Stevia has no calories, so many people use it during intermittent fasting. For religious fasts like Ramadan, nothing is eaten or drunk during fasting hours.
Sources
- Joint FAO/WHO Expert Committee on Food Additives (JECFA). Evaluation of certain food additives: steviol glycosides. WHO Technical Report Series 952, 2009, and later updates.
- U.S. Food and Drug Administration. Has stevia been approved by FDA to be used as a sweetener? www.fda.gov
- EFSA Panel on Food Additives and Nutrient Sources. Scientific opinion on the safety of steviol glycosides for the proposed uses as a food additive. EFSA Journal, 2010;8(4):1537. doi.org/10.2903/j.efsa.2010.1537
- Anton SD, Martin CK, Han H, et al. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite, 2010;55:37-43. doi.org/10.1016/j.appet.2010.03.009
- World Health Organization. Use of non-sugar sweeteners: WHO guideline. Geneva, 2023. www.who.int/publications/i/item/9789240073616
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