Stevia is a calorie-free sweetener extracted from leaves, marketed as a natural alternative to refined sugar. It is much sweeter than sugar and has a non-glycemic response in the body, making it popular for those cutting back on sugar. Research shows stevia is safe in typical doses, with no adverse health effects documented. However, excessive consumption may lead to potential issues, such as gut bacteria converting stevia compounds into harmful byproducts.

Dr. Michael Greger recommends whole-food sweeteners like blackstrap molasses and date sugar as healthier caloric options. For low-calorie options, he suggests erythritol may be safer than stevia. While stevia is safe in moderation, the broader nutrition philosophy encourages reliance on minimally processed, plant-based foods over intense sweeteners. The key is to balance sweetening choices and opt for whole-food options whenever possible.