What is stevia?
Stevia is a natural sweetener extracted from the plant Stevia rebaudiana. The common names for the plant include candyleaf, sugarleaf and sweetleaf. Stevia has no calories and is 200 times sweeter than refined sugar.
Stevia contains zero calories, so it is a popular choice for people looking to shed those extra calories and reduce their sugar intake.
Stevia is a native of South America, and people have been consuming the leaves of stevia as a source of sweetener for many years. Stevia has been a popular sweetener in Japan since the 1970s. However, stevia gained popularity in the United States only a decade ago.
Stevia is commonly used in various products for its intensely sweet taste. Some of the common names for stevia that can be seen on ingredient labels are:
- High-purity stevia
- Stevia
- Stevia extract
- Steviol glycosides
- Rebiana
- Stevioside
- Stevia leaf extract
- Rebaudioside A (Reb A)
How is stevia made?
Stevia leaves will be processed before it reaches your coffee, tea or desserts. The artificial sweeteners will be completely refined and processed in laboratories.
Stevia leaves will be harvested, dried and soaked in hot water. The liquid will then be filtered to get the extract from the stevia leaves. The extract that is collected is called steviol glycosides.
The extract will be blended with additives like maltodextrin and dextrose to cut the intense sweetness. So that stevia can be easily incorporated into the desired foods.
Forms of stevia
Stevia is available in different forms depending on the processing method, and the ingredients added.
Some of the stevias that are available in markets are true blends of stevia. These forms are one of the heavily processed stevias. This type of stevia is made with rebaudioside A (Reb A)— a type of refined stevia extract that is added along with other sweeteners like erythritol and maltodextrin.
The processing of stevia involves soaking the leaves in hot and passing them through a filter with alcohol. This will help isolate Reb A, and then the extract is dried, crystallised and combined with sweeteners and fillers.
Green stevia is the least processed, which is made by grinding and drying whole stevia leaves. However, FDA-approved stevia is the stevioside. Green stevia will require additional research on its safe usage.
What are stevia's potential benefits for diabetes?
Stevia is gaining popularity in its usage, and many people have started using it in their coffee, teas and other sweet dishes. Especially people with type 2 diabetes require an alternative to sugar. Stevia can be a good alternative. They contain zero calories and do not cause a sharp spike in blood glucose levels.
However, clinical trials on humans demonstrate a mixed result. Some reports stated that blood glucose response was low after consuming stevia, and other reports demonstrated that there was no change in the blood glucose response.
Stevia vs Sugar: How Do They Compare Nutritionally?
Stevia is less in calories when compared to sugar. Stevia can be a good alternative when compared to sugar. Unlike sugar, stevia does not cause a sudden spike in blood glucose levels.
According to NCBI, sugar and other forms of sugar like high-fructose corn syrup have been linked to obesity, inflammation and other chronic diseases like diabetes and heart diseases.
So, it is advised to limit the consumption of sugar intake. Recommended sugar intake for adults is less than 10% of total calories from free sugars per day.
According to USDA, the comparison between 1 packet of stevia and 100 grams of granulated sugar contains the following nutrients.
| Nutrient | Nutritional value | |
| Stevia | Sugar | |
| Calories | 0 | 16 |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| Carbohydrates | 1 g | 0 g |
| Sugars | 1 g | 4 g |
Does Stevia Work to Boost Your Health?
Stevia contains health benefits when compared to sugar and some of which are listed below.
Stevia for weight loss
Owing to its zero-calorie content, it is ideal for people who want to lose weight or manage weight. However, research does not support weight loss. In addition, you may tend to overeat, thinking that you have consumed zero calories.
A human trial was conducted with a group of people. A group of people drank a beverage sweetened by aspartame, sucrose, monk fruit and stevia and then asked to eat lunch. The research demonstrated that people who drank zero-calorie beverages, regardless of the type, ate more when compared to people who drank sugar (sucrose) beverages.
The calorie intake was equal in both groups who consumed sugar beverages and zero-calorie beverages. The calorie intake was compensated with food for people who consumed zero-calorie beverages.
A randomised trial was conducted with stevia in 2017, and the result demonstrated no change in body weight. There were only mixed results, and no research suggests that consuming stevia or other zero-calorie sweeteners leads to weight loss or causes a weight change.
Stevia for people with diabetes
People with diabetes can use stevia to add sugar to their beverages and other dishes. The American Diabetes Association (ADA) and the American Heart Association (AHA) stated that stevia could benefit people with diabetes.
A study was conducted in 2018, and the effect of stevia-sweetened coconut jelly was tested on participants. After 30-120 minutes of consumption, the blood glucose levels started to reduce.
Stevia can be added to both cold and hot beverages. It is also suitable for baking and can be sprinkled over oatmeal. However, stevia should be consumed in limited quantities for people with diabetes.
Possible side effects of stevia
Stevia is generally safe to consume for most people and will not cause any major side effects until it is consumed in a limited quantity. Stevia contains sugar alcohols that can cause the following side effects in some people.
- Stomach pain
- Cramping
- Bloating
- Nausea
- Vomiting
- Digestive issues.
According to the “National Library of Medicine”, stevia can lead to consuming more calories.
According to the research paper published in PubMed Central, stevia can interfere with the concentration of gut flora, which plays a major role in immunity and digestion. The change in concentration can negatively impact body weight and good cholesterol levels.
Stevia is safe if consumed in moderation, and if you experience any negative side effects, stop using stevia. Consult your doctor if the side effects are severe.
Conclusion
Stevia is a plant-based natural sweetener. It is safe to consume if consumed in moderation. It can be a healthy alternative to sugar. However, no research evidence supports the consumption of stevia aids weight loss.
Stevia can be a great sugar alternative for people with diabetes. It does not lead to a sudden sugar spike in the blood. However, more research is on the safe dosage of whole leaf and raw products of stevia.
FAQ's
What forms does stevia come in?
1. Granulated
2. Liquid
3. Individual packets and sticks
4. Cubes
5. Tablets
