Can stevia make me gain weight?

Can stevia make me gain weight?

Stevia is better for weight loss, compared to sugar and other artificial sweeteners, as it has no calories, or any dangerous adverse effect! But, you should avoid it, as any sweetener, natural or artificial, may lead to obesity!

How many calories do stevia have?

Stevia is good for weight loss, as it has zero calories. On the contrary, 100g of sugar has about 380 calories.[1] Therefore, stevia is a better sweetener than sugar for weight loss. But, both sweeteners contain no nutrients. Even stevia is highly processed food. You better avoid it, whatsoever.

Can I lose weight, if eat stevia instead of sugar?

Yes, if you follow the same diet, and start consuming stevia, instead of sugar, you can lose weight.

For instance, a can of soft drink may contain 120 calories, and 30g of sugar! If you used to drink 2 cans a day, you consumed 240 extra calories from sugar. Certainly, soft drinks can make you gain weight. Switching to diet soda, or soda with stevia could save you these extra calories. You could lose up to 2 lbs of body weight in a month, just by consuming stevia, instead of sugar!

According to studies, we consume up to 10% fewer calories a day when switching from sugar to stevia or any other sweetener with no calories.[2]

Moreover, overweight people seem to benefit the most from consuming stevia, instead of sugar. Overweight people significantly improved their Body Mass Index by replacing sugar with stevia, or any other calorie-free artificial sweetener. On the contrary, people with normal weight didn’t lose weight.

Above all, stevia can improve body composition and help you lose weight, as it has zero calories. Additionally, stevia may help you lose weight, as it seems to prevent the development of insulin resistance, and also decrease glucose levels in the blood, inflammation, blood pressure, and LDL-cholesterol.[3]

Furthermore, replacing sugar with stevia may reduce the risk of type-2 diabetes, and cardiovascular disease.

Do stevia help you lose weight, due to decreased appetite?

There’s a myth that stevia has a filling effect. That isn’t true. Stevia doesn’t affect satiety.

As a rule of thumb, try to eat foods high in water, fiber, and protein, in order, to feel full for longer. These foods tend to be low in calories, too. For instance, you should eat popcorn, cabbage, almonds, pistachios, hazelnuts, and even potatoes to lose weight. They have a huge filling effect and regulate appetite.

Consuming foods that regulate appetite helps you eat fewer calories in a day. Most noteworthy, you don’t feel hungry all the time. So, you lose weight easy!

Why shouldn’t you depend on stevia for weight loss?

Stevia seems to be a better alternative to sugar, as it has no calories. But, stevia is a sweetener. You better avoid all sweeteners for a healthy body weight.

Stevia may make you fat

Although stevia can help you lose weight, you shouldn’t depend on it. After all, stevia is a powerful sweetener. It’s about 300 times sweeter than sugar!

Chronic consumption of stevia, or any other artificial sweetener may inhibit the ability of sweet taste receptors to enjoy the flavor of natural food.[4] Daily consumption of stevia keeps our sweet taste receptors constantly stimulated. So, we can’t enjoy sugar from natural sources, such as fruits. Natural food which helps us lose weight, doesn’t taste great. On the contrary, we seek fatty and sugary foods that make us fat, such as soft drinks or sweets.

Therefore, avoid regular consumption of stevia, or any other artificial sweetener! They may make you consume more calories, causing weight gain.  

Stevia may be addictive

Sugar is addictive, as it releases endorphins, and dopamine, making us feel good. It acts as addictive drugs. But, other sweeteners seem to have the same effect, as well. Stevia and other artificial sweeteners stimulate brain reward signaling, independent of their sweetness! Practically, regular exposure to sweeteners can alter food taste and preferences![4] Therefore, we want to eat higher doses of sweet food every fay. This leads to obesity.

Children are more vulnerable to sweeteners, such as stevia, or sugar. As they tend to consume lots of beverages, parents should be pretty careful about their daily stevia intake.

Stevia is highly processed food

Certainly, stevia is the healthiest sweetener! Other available artificial sweeteners, such as aspartame, saccharin, sucralose and acesulfame may have adverse effects, such increased risk of obesity, alteration of gut microbiota, negative pregnancy outcomes, and even cancer.[3]

On the other hand, we don’t consume any part of the stevia plant. We consume a highly processed product which contains only sweet compounds and no nutrients. Stevia powder doesn’t contain any vitamins. It isn’t good for you.

Stevia is good for the environment

Additionally, stevia is better than sugar for the environment. Stevia requires less land, water, and energy compared to sugar.

For instance, stevia has an 82% reduction in carbon footprint compared with beet sugar and a 64% reduction compared with cane sugar. Moreover, the water footprint for stevia was 92% lower than beet sugar and 95% lower than cane sugar.[2]

How much stevia can I eat every day to lose weight?

A daily dose of 4 mg of stevia per kg body weight (or 1.8 mg per lb) is considered pretty safe.[2] Moreover, stevia is considered to have little to no allergic potential.