Stevia: what it is, whether it is safe and how to use it

What is stevia and what are steviol glycosides?

Stevia is the common name for the plant Stevia rebaudiana. Its leaves contain very sweet compounds called steviol glycosides. To use them as a food additive, preparations with regulated characteristics are made. The plant name on the package does not tell you what proportion of these compounds it contains.

In the European Union, authorised steviol glycosides are listed in the E 960a–E 960d group. The 2025 regulation added E 960b, produced by fermentation, and lists the different production methods covered by the group [2]. Authorisation of these additives does not mean that ground leaves are authorised for every recipe [3].

What does EFSA say about their safety?

In 2024, the European Food Safety Authority (EFSA) reviewed a proposal to increase the acceptable daily intake of steviol glycosides and concluded there was not enough justification to do so. It remains at 4 mg of steviol equivalents per kg of body weight per day (4,000 µg/kg/day) [1]. This is a reference for daily exposure over a lifetime, not an amount that needs to be consumed.

The same reference per kg of body weight applies to children; EFSA did not set a different age-based limit in that opinion [1]. In its conservative scenario based on maximum uses, it estimated that some young children could exceed the reference [1]. This cannot be translated into a universal teaspoon measure: commercial blends contain different proportions of glycosides.

The safety assessment answers a specific question. Whether these sweeteners help with weight loss or improve a health condition requires different evidence. If you use several products containing this sweetener, remember that exposure comes from all of them, including drinks and tabletop products.

Are dried stevia leaves authorised as food in the EU?

Dried leaves and the E 960 additive have different regulatory status. In 2023, an official consultation concluded that a non-concentrated water infusion of the leaves is not considered a novel food when used as an infusion consumed as such or in non-alcoholic drinks based on it [3]. The conclusion is limited to those preparations.

It does not mean that dried leaves are authorised for addition to any food. If a product offers ground leaves for baking, check its stated use and the information from the food authority.

Does stevia help with weight loss or blood glucose control?

Replacing sugar with a sweetener can reduce the added sugar in a recipe. The result depends on the whole food and the overall diet. In the WHO review, trials found lower weight in the short term when sweetener use was accompanied by energy restriction. There was no clear consensus on long-term weight loss or maintenance [5].

The WHO’s 2023 recommendation is conditional: it advises against using non-sugar sweeteners as a strategy for weight control or preventing chronic disease [4]. It is not a statement that authorised stevia is toxic. The recommendation does not apply to people with diagnosed diabetes [4].

In the trials reviewed, non-sugar sweeteners generally had little effect on glucose metabolism; this does not show that they treat diabetes [5]. If you monitor your blood glucose, also check the carbohydrates in the whole product. To understand another part of that choice, see our guide to the glycaemic index. If you take insulin or medicines that can cause blood glucose to drop too low, discuss significant dietary changes with your healthcare team. The ADA highlights the risk of low blood glucose with these treatments [7].

How is it used in cooking and baking?

In a drink, start with less sweetness than usual and taste it before adding more. Products vary greatly in concentration, and some leave a distinctive aftertaste. Equivalences printed on the package apply to that specific blend; they cannot be transferred to another one.

In baking, sugar also provides volume, moisture and colour. A small amount of sweetener can add sweetness, but it does not by itself replace those functions. For a cake, first try a recipe developed for the product you have chosen and check the texture. Adapting a cold dessert or yoghurt is usually simpler.

If you want to sweeten a recipe with food, use ripe fruit in the recipe and take its flavour and texture into account. There is a separate article about using dates in home baking. If you prefer a cold drink, our guide to flavoured water covers the options. None of these preparations turns a dessert into a complete meal.

How do I read a label that says “with stevia”?

Start with the ingredients list. European regulations list ingredients in descending order by weight [6]. Look for “steviol glycosides” and check whether sugar, syrups, erythritol or other polyols are also listed. The front of the package does not give you the full formula.

Then compare the nutrition table per 100 g or 100 ml, especially “carbohydrate” and “of which sugars” [6]. Erythritol is a polyol; under the legal energy calculation, it has a different factor from sugar [6]. The amount of polyols may be declared separately in the table. A blend can taste sweet and also contain other ingredients.

If the label says “no added sugars”, interpret the claim in context. Our food labelling guide explains these terms in more detail. Here, it is enough to check the ingredients and total sugars before deciding.

What about sweet taste and children?

If you want to get used to less-sweet drinks or desserts, you can gradually reduce the sweetness and see what you enjoy. The WHO recommendation on non-sugar sweeteners also covers children without diabetes [4].

EFSA’s acceptable daily intake is calculated per kilogram of body weight. The same amount of steviol equivalents uses up a larger share of the allowance in a lighter child [1]. Children do not need to get used to consuming sweeteners. Water, whole fruit and less-sweet preparations are everyday options.

What questions do we hear in consultations?

“If it says stevia, can I stop checking the label?” The composition of the whole product still matters. First check the ingredients, then compare the nutrition table with a similar product.

“Can I use the same amount as sugar?” There is no equivalence that works for every format. Some blends contain ingredients that add bulk, while others are concentrated. Follow the package’s cooking instructions for that preparation.

“Will it help me lose weight?” Changing one ingredient does not determine the result. We can look with you at whether you want to reduce sugar, adjust sweetness or review your overall eating plan, without turning a product into a promise.