Is Truvia Bad for You? Truth Revealed!

  Reviewed
 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

is truvia bad for you

People’s awareness of fitness and health is at an all-time high. More and more individuals these days prioritize keeping their health in check by being conscious of their everyday calorie intake. This is the reason that the popularity of sweeteners in the market is on the upswing, especially natural sugar substitutes that can satisfy sweet cravings without increasing calorie intake.

One such natural sweetener is Truvia, which is made of refined stevia. It’s amazing that stevia-derived products are said to not impact blood glucose levels. This makes Truvia and other such sweeteners a perfect choice for diabetics and others who wish to manage their blood sugar or calories.

But the biggest question is, “is Truvia bad for you or good?” Here we’re going to reveal the truth!

Truvia: What Is It?

Truvia is a sugar substitute made with a blend of stevia leaf extract, erythritol (sugar alcohol), and natural flavors. This product was introduced in the year 2008 by the food and agriculture company, Cargill Inc., along with The Coca-Cola Company.

Truvia is marketed as a natural plant-based sweetener, as it’s derived from the stevia plant. This zero-calorie sweetener is the second most popular sugar substitute in the US.

Truvia is a blend of:

  1. Erythritol: Erythritol is a sugar alcohol
  2. Stevia Leaf Extract: Truvia contains a tiny amount of Rebaudioside A from the stevia plant. This is a sweet compound from the stevia leaves listed as Rebiana on the label of the product.
  3. Natural Flavors: The natural flavoring used in the product isn’t disclosed on the label.

It’s imperative to note that there’s a difference between Truvia and Stevia. Although Truvia is said to be a stevia-based sugar substitute, it only contains a small amount of purified rebaudioside A. This means this product doesn’t contain any other beneficial components of the stevia plant.

To simply put it, Stevia plants contain two sweet components- Stevioside and Rebaudioside A. Stevioside is the one that’s associated with reducing blood pressure and blood sugar levels.

Nutrition Facts

Below is the nutritional information per one teaspoon serving of Truvia, as per the United States Department of Agriculture (USDA).

Calories:0  
Fat:0g  
Sodium:0mg  
Carbohydrates:  3g  
Added sugars:0g  
Fiber:  0g  
Protein:0g

Taste

The rebaudioside A (a steviol glycoside) taken from the leaves of the Stevia plant is around 200+ times sweeter than normal sugar.

woman tasting sweet icing on a cupcake

And if you ever wondered ‘what is erythritol in Truvia’, then this is where it comes into the picture. In order to balance out the extra sweetness and mask the aftertaste, erythritol is used in the product.

Generally, natural Stevia products are known to have a bitter aftertaste due to the use of stevioside. Because of the use of rebaudioside in place of stevioside, Truvia tastes better without any unwanted aftertaste. It also contains other natural flavors that aren’t disclosed by the brand on the label.

As far as sweetness is concerned, the sweetness of one packet of Truvia is equivalent to around 2 teaspoons of normal sugar.

Uses

Much like other sugar alternatives, Truvia can be used in your daily cup of coffee or in baked goods. The sachets are good to be used in drinks, cereals, or fruits as an alternative to normal table sugar. On the other hand, the company also sells other big variants that can be used for cooking and baking.

In addition, there’s also a brown-sugar alternative available that can be used in several recipes.

Health Benefits

Truvia hasn’t been studied extensively enough to conclude its health benefits. However, the health benefits linked to its key ingredients, erythritol, and stevia, are as follows:

  • Erythritol is associated with some anti-hyperglycemic and anti-diabetic effects. In a study, it was found that erythritol is a good substitute for sugar in diabetes patients as it doesn’t affect glucose or insulin levels.
  • It’s also good for prediabetic patients as they need to keep their blood sugar levels in check.
  • It’s also found that using erythritol as a substitute for other normal sugar-containing foods can even improve dental health. This can reduce the risk of dental cavities in both children and adults.
  • Some studies also link erythritol with anti-oxidant effects. It’s also said to contain some endothelium protective properties. This suggests that erythritol may raise the malabsorption of fruit sugar.

Safety

The average daily intake of erythritol is estimated to be approximately 1.24 g. It’s said that erythritol is digested well by humans with no side effects. But, some research suggests occasional adverse effects of sweeteners on gut health. It’s due to the impact of polyols on the gut microbiome over time. Even when consumed in moderation, polyols can induce shifts in the bacteria of the gut in healthy individuals.

sweetener on a spoon

Thus, in patients dealing with inflammatory bowel disease, the laxative effects of polyols should be considered.

However, erythritol is put into a separate category by some researchers among the other polyols. Also, erythritol is considered an exception in comparison to other polyols that are suggested to be avoided by patients with IBD.

You may also read: Does erythritol cause weight gain?

Pros and Cons

Pros

  1. Truvia provides sweetness with zero calories
  2. The product is vegetarian-friendly and vegan
  3. It’s an organic, gluten-free, and non-GMO product
  4. The texture and taste of Truvia are similar to that of normal sugar

Cons

  1. Expensive than sugar
  2. It might cause gastrointestinal issues in some people

Are Truvia and Stevia Safe To Consume?

The answer is yes. Both Truvia and Stevia are safe to consume, given that both the sweeteners are FDA approved. The key ingredients in these products have been found to be safe to consume.

Both these products have zero calories and cause no side effects. However, more research is needed in order to conclude the complete health impact of such products.

Considering that Truvia is an artificial sweetener that requires heavy processing of stevia leaves, it may not be as healthy as one might consider it.

Are Diabetes Patients Safe To Take Truvia?

If you’re asking “is Truvia good for diabetics”, then yes, Truvia is considered a safe alternative for diabetes patients as it contains no sugar or calories. The erythritol in Truvia, as its key ingredient, isn’t metabolized by our body. Therefore, it has no adverse effects on blood sugar levels or overall health when consumed.

insulin pens on a wooden table

Is Truvia Better Than Sugar?

Truvia is nothing like table sugar – it’s a blend of Stevia extract, erythritol, and natural flavors. Truvia contains as little as 0.24 calories per gram in comparison to normal sugar, which contains 4 calories per gram. Truvia may be a good sugar substitute for weight loss, diabetes patients, or those with metabolic syndrome.

Frequently Asked Questions About Truvia and Stevia

Which Is Healthier Truvia or Stevia?

Truvia or Stevia which one is healthier and the best sugar substitute can’t be put simply as both have their own pros and cons.

Both Truvia and Stevia are sweeteners that come from the Stevia plant and contain zero sugar and calories. Thus, both are good for managing blood sugar levels in diabetic patients, weight management, and reducing the risk of tooth decay.

However, Truvia contains only rebaudioside A from the Stevia plant and not stevioside, which is associated with health benefits such as reducing blood sugar levels. Moreover, Truvia is a product that’s heavily processed and contains additional natural flavors and erythritol.

On the other hand, stevia-based sweeteners are more natural as they are made only with stevia leaf extract. However, the downside of Stevia could be its undesirable aftertaste. Note that some stevia-based sweeteners may also have additional ingredients like fillers, sugar alcohols, or natural flavors. Thus, you should check the label for 100% stevia extract on the label before purchasing.

Is Truvia Actually Healthy?

Truvia has zero sugar and calories, making it arguably a healthy sugar alternative for diabetes patients and anyone looking to manage blood sugar levels or calories. Also, it doesn’t cause any side effects in most people.  

woman holding a white mug and enjoying her drink

What Are the Side Effects of Using Truvia?

More research needs to be done on products like Truvia in order to study their negative impact on the human body. Though some studies that examined the side effects of the ingredients used in Truvia- rebaudioside and erythritol showed no side effects in humans.

As the ingredients aren’t digested by our bodies, the common Truvia side effects may include- nausea, bloating, dizziness, or numbness. Additionally, it’s said that Truvia might alter the body’s natural response to sweets over time. 

Is Truvia Bad for Your Kidneys?

Although the FDA approves stevia leaf extract as safe to be consumed as a natural sweetener, some studies have suggested its adverse effects on the kidneys. Truvia and other such natural sweeteners are relatively new products. As the ingredients used in Truvia haven’t been extensively studied yet, it’s better to consume such products in moderation.

Even though some studies suggest that the ingredients are safe with no side effects, more research is needed to conclude their overall health impact. 

Conclusion

In a nutshell, whether natural sweeteners like Truvia, Stevia, or other such products are good or bad for health can’t be so easily concluded. In order to better understand their adverse impact or health benefits, more research-based proofs are needed. For now, we can only say that using them in moderation is the best possible solution if you want to cut your sugar intake. 

Besides, there are also other sugar alcohols like xylitol-based sweeteners present on the market. Learn more about xylitol and weight gain here.

Lastly, do check out our product Optimal Gut Health Solution which is made to provide holistic support on your fitness journey.

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