From the Guidelines
Stevia is generally considered the safer alternative to aspartame for use as a sugar substitute. Stevia is derived from the leaves of the Stevia rebaudiana plant and has been used as a sweetener for centuries in South America. It contains compounds called steviol glycosides that provide sweetness without calories. Stevia has been extensively studied and is recognized as safe by major regulatory agencies worldwide, as noted in a study published in Pediatrics in 2019 1. In contrast, aspartame has been the subject of ongoing safety concerns, with some studies suggesting potential links to headaches, digestive issues, and other health problems. While the FDA and other regulatory bodies maintain that aspartame is safe at current approved levels, recent research has raised questions about its long-term effects, including a study published in Diabetes Care in 2024 1 that highlighted the potential risks of aspartame.
Some key points to consider when choosing between stevia and aspartame include:
- Stevia is a natural sweetener with a long history of use, whereas aspartame is an artificial sweetener
- Stevia has been recognized as safe by major regulatory agencies, whereas aspartame has been linked to potential health problems
- Both sweeteners are much sweeter than sugar, so only small amounts are needed when substituting for sugar in recipes or beverages
- Stevia may be a better option for those looking to reduce sugar intake, as it offers a more natural alternative with fewer reported side effects, as noted in a study published in Advances in Nutrition in 2020 1
When purchasing stevia products, it is recommended to look for pure stevia extract rather than blends that may contain other sweeteners or fillers. Additionally, health care professionals can regularly assess individual use of nonnutritive sweeteners based on the acceptable daily intake and recommend moderation, as noted in a study published in Diabetes Care in 2025 1. Overall, stevia appears to be a safer and more natural alternative to aspartame for use as a sugar substitute.
From the Research
Comparison of Stevia and Aspartame
- Stevia and aspartame are two popular sugar substitutes used in various dietary products.
- According to a study published in 2016 2, both stevia and aspartame have received a generally recognized as safe status from the United States Food and Drug Administration, but there is inconclusive evidence to support their benefits and some studies suggest they may have adverse effects.
Safety Concerns
- Aspartame has been linked to an increased risk of weight gain, impaired blood glucose tolerance, and other health problems in individuals with Type II Diabetes 3.
- A review of literature on aspartame consumption suggests that it may exacerbate Type II Diabetes and add to the global burden of disease 3.
- Aspartame has also been shown to have a potential nephrotoxic effect, leading to kidney injury and increased production of free radicals in renal tissues 4.
Stevia as a Safer Alternative
- Stevia, on the other hand, has been suggested as a safer alternative to aspartame, with some studies indicating that it may have antihyperlipidemic properties and help manage blood pressure 5.
- A study comparing the effects of aspartame-, monk fruit-, stevia-, and sucrose-sweetened beverages on postprandial glucose, insulin, and energy intake found that stevia had minimal influences on total daily energy intake, postprandial glucose, and insulin compared to a sucrose-sweetened beverage 6.
Key Findings
- The current evidence suggests that stevia may be a safer alternative to aspartame, but more research is needed to fully understand the effects of both sugar substitutes on human health 2, 3, 4, 5, 6.
- Consumers should be aware of the potential risks associated with aspartame and other artificial sweeteners, and consider stevia as a natural alternative 2, 4.