The Stevia Debate: Natural Sweetener or Metabolic Disruptor?

By Alexia Pallotta
Clinical Naturopath | Founder of Base Company

Stevia is marketed as a health-conscious alternative to sugar - plant-based, calorie-free, and blood sugar-friendly. Found in everything from “healthy” drinks to protein powders, it promises sweetness without the consequences. But the question goes deeper: what is it doing to your body over time?

Let’s explore what stevia is, how it compares to sugar, and whether it truly supports the body’s natural physiology, or gently disrupts it beneath the surface.

What is Stevia?

Stevia comes from the leaves of Stevia rebaudiana, a shrub native to South America. Its active compounds, steviol glycosides, are intensely sweet yet calorie-free. Sounds ideal, but what we consume isn’t the raw leaf. It’s a refined extract, often combined with erythritol or other additives.

That separation from its whole-plant form raises a bigger question: how does something intensely sweet, but non-nutritive, affect the body when used often? And if it doesn’t offer nourishment, why do we turn to it instead of sugar?

Stevia vs Sugar

Swapping sugar for stevia feels like a win, especially when trying to reduce sugar, manage blood glucose, or avoid energy crashes. Stevia doesn’t spike insulin or add calories, making it appealing for those with metabolic concerns.

Stevia may feel like the safer choice, but it doesn’t equal balance. It’s worth asking what it’s doing to our signalling pathways, digestion, and long-term metabolic health.

Long-Term Effects to Consider

Let’s break it down simply. Here’s what some of the science suggests could happen when stevia is used regularly:

1. Gut Microbiome Changes

Stevia may affect the balance of your gut bacteria, potentially lowering some helpful strains (Ruiz-Ojeda et al., 2019). But not all research agrees. Some newer studies show stevia might actually support diversity in the gut or have anti-inflammatory effects (Kasti et al., 2022). A 2022 study in Cell even showed these effects can vary person to person based on their unique microbiome (Suez et al., 2022).

2. Mixed Messages to the Brain + Body

Sweet taste usually means energy is coming. Stevia tastes sweet but provides no calories, which might confuse your body’s natural hunger and energy signals over time. Some studies show it doesn’t increase hunger (Anton et al., 2010), but we’re still learning what long-term use does to hormones like GLP-1 (Brown et al., 2009).

3. Blood Sugar Balance

Stevia doesn’t spike your blood sugar like sugar does. Some extracts may even support insulin-producing cells under stress (Bugliani et al., 2022). But it’s not a cure-all. Its effects on long-term metabolic health are still being studied.

4. Hormones and Fertility

Animal studies at very high doses suggest stevia might impact reproductive hormones (Melis, 1999). While this doesn’t mean it will have the same effect in humans, it’s something to keep in mind if you're working on hormone health.

5. Still Fuels the Sweet Habit

Because it’s “natural,” stevia can feel like a free pass, but it still lights up the brain’s reward system. Research shows that non-nutritive sweeteners, including stevia, can activate sweet taste receptors and neurological reward pathways similarly to sugar (Magnuson et al., 2016). This means your body may continue to crave sweet things even without the calories, making it harder to reduce your reliance on sweetness over time.

Does It Work With the Body?

Naturopathy prioritises biological alignment. We want the body’s systems - gut, hormones, metabolism - in communication, not confusion.

Stevia may sidestep some issues sugar causes. But it doesn’t restore harmony.

• It doesn’t nourish or energise
• It may disrupt hormone or gut signalling
• It can sustain, not reduce, sweet cravings

Rather than swap one sweetener for another, consider reducing reliance on sweet altogether:

• Balance meals with protein, healthy fats, and fibre
• Use wholefood sweeteners (dates, banana, coconut, honey) mindfully
• Embrace bitter, sour, and savoury flavours
• Address cravings through nervous system and adrenal support

Stevia can be a bridge - but not a daily go-to.

The Real Takeaway

Stevia isn’t toxic, and for some, it may be helpful. But it’s not a long-term solution. It’s a tool, not a foundation. This isn’t about good vs bad. It’s about asking deeper questions. Are we truly supporting the body - or just sidestepping symptoms? Are we choosing sweetness because we’re nourished and balanced, or because we’re depleted and craving a quick fix?

When we stop reaching for substitutes and start tuning in, we create space for real nourishment. The kind that grounds you, energises you, and helps your body do what it’s designed to do. Stepping away from constant sweetness invites deeper connection to your body’s needs—and creates space for balance to return naturally.

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Please consult a qualified health professional before making changes to your diet, especially if you have an existing medical condition or are taking medication.

References

Anton, S. D., Martin, C. K., Han, H., Coulon, S., Cefalu, W. T., Geiselman, P., & Williamson, D. A. (2010). Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite, 55(1), 37–43. https://doi.org/10.1016/j.appet.2010.03.009

Brown, R. J., Walter, M., & Rother, K. I. (2009). Ingestion of diet soda before a glucose load augments glucagon-like peptide-1 secretion. Diabetes Care, 32(12), 2184–2186. https://doi.org/10.2337/dc09-1185

Bugliani, M., Tavarini, S., Grano, F., et al. (2022). Protective effects of Stevia rebaudiana extracts on beta cells in lipotoxic conditions. Acta Diabetologica, 59(1), 113–126. https://doi.org/10.1007/s00592-021-01793-9

Johnson, L., Markova, T., & Schmidt, H. (2025). The effect of stevia on appetite: A systematic review and meta-analysis. Obesity Reviews, 26(1), e13902. https://doi.org/10.1111/obr.13902

Kasti, A. N., Nikolaki, M. D., Synodinou, K. D., et al. (2022). The effects of stevia consumption on gut bacteria: Friend or foe? Microorganisms, 10(4), 744. https://doi.org/10.3390/microorganisms10040744

Magnuson, B. A., Carakostas, M. C., Moore, N. H., Poulos, S. P., & Renwick, A. G. (2016). Biological fate of low-calorie sweeteners. Nutrition Reviews, 74(11), 670–689. https://doi.org/10.1093/nutrit/nuw032

Melis, M. S. (1999). Chronic administration of Stevia rebaudiana in rats: Renal effects. Journal of Ethnopharmacology, 67(1), 85–90. https://doi.org/10.1016/S0378-8741(99)00013-0

Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2019). Effects of sweeteners on the gut microbiota: A review of experimental studies and clinical trials. Advances in Nutrition, 10(Suppl_1), S31–S48. https://doi.org/10.1093/advances/nmy037

Suez, J., Cohen, Y., Valdés-Mas, R., et al. (2022). Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell, 185(18), 3307–3328.e19. https://doi.org/10.1016/j.cell.2022.07.016

Zafrilla, P., Masoodi, H., Cerdá, B., García-Viguera, C., & Villaño, D. (2021). Biological effects of stevia, sucralose and sucrose in citrus-maqui juices on overweight subjects. Food & Function, 12(18), 8535–8543. https://doi.org/10.1039/d1fo01160