Stevia: Is it a Novelty to Use this Novel Sweetener?

Stevia Has Zero Carbohydrates & minimal Calories

The colorful chrysanthemums, yellow sunflowers, and the beautiful daisies are a pretty sight to behold. Can you believe that Stevia, a sugar substitute made from the stevia plant belongs to the same family (Asteraceae) as these beauties? Stevia rebaudiana is another unique member of the chrysanthemum family that offers trememndous difference in taste when grown at our home in contrast to the ones bought at the store. A native of South America, stevia is a small shrub that has been used for hundreds of years as a natural sweetener without any calories.
 
Produced from the leaves of the stevia plant, this sugar substitute is 100-300 times sweeter than table sugar but without the added worries about calories, carbohydrates, or other ingredients as it contains none of these. Doesn’t it sound inviting to immediately switch over to this magic potion? For some, it might be. But the hard truth is that not all individuals might like the taste of stevia as they find it bitter. Even more, some find it tasting similar to menthol. If you would like to understand whether or not you like the taste of stevia, it is better to use a small portion of it in your beverage or cereal before filling your kitchen cabinets with this sugar substitute.
 
Composition of Stevia
 
There are eight glycosides extracted from the plant namely Dulcoside A, Steviolbioside, Rebaudioside A, C, D, E, and F, and Stevioside. While commercial products are made from all of these, Rebaudioside A (Reb-A) is potentially the main ingredient in a majority of those manufactured. The Food and Drug Administration (FDA) recognizes Reb-A as safe for use in foods and beverages and it is 200-300 times sweeter than sucrose.
 
At the same time, whole leaf or crude stevia hasn’t been approved by the FDA for use in food products as their safety and authenticity hasn’t been proved until now. There are even concerns regarding their effect on kidney, cardiovascular, and reproductive health besides posing concerns on blood sugar control.
 
Research Data on Stevia & It’s Effect on Health
 
There have been numerous research done on stevia providing us with various results and conclusions. One study clearly proved that including stevia in beverages could be a good alternative for normal sugar in those with diabetes as it has no effect on blood sugar levels, lipid, HbA1c, and insulin levels. Studies have shown that diabetic people recommended to follow a strict diet can use stevia as an alternative sweetening agent to normal sugar. It’s also been seen that stevia leaves could be used as a sweetener in beverages and food products for those who have a sweet tooth. The plant is not only useful for controlling glycemic levels but also shows positive effects on treating skin diseases and has anti-inflammatory, anti-bacterial, diuretic, and antiseptic property.
 
In recent times, we’ve also had results positively backing up the use of stevia for reduced energy and sugar intake thereby preventing rise in obesity. We have studies showing the impact of stevia on gut microbiota as well. Some studies show that stevia is harmful for gut microbiota health while there are some that portray the benefits of adding stevia. But, we need more studies and research to understand the long-term outcomes of stevia on human health.
 
Advantages of Stevia
 
The name Stevia is instantly associated with zero calories. But besides this, there are many other benefits of this category of sugar substitute called the novel sweetener. Stevia has been used for decades in South America and Asia as a sweetening agent in beverages such as teas and coffees. Commercial products including flavored water and beverages contain stevia. There are some studies that show their benefits in patients with diabetes helping them control their blood sugar levels. Also, as it has antioxidant properties, it has been proposed to reduce the risk of cancer.
 
Another major advantage associated with stevia is its contribution to effective weight loss. As it has no sugar and very few calories, stevia has been a personal favorite not only for those with glycemic instability but also for many health-conscious individuals who want to reduce/maintain their weight. One study showed that consuming stevia increased the HDL cholesterol levels while lowering LDL and triglyceride levels.
 
Side Effects of Stevia
 
The FDA has approved only the use of stevioside (the purified form of stevia). So, if you find any products in the grocery shelf labeled with whole-leaf stevia or crude stevia extract, it is better to avoid them altogether. That’s mainly because there are concerns regarding raw stevia’s effect on the kidneys, cardiovascular system, and reproductive system. It might even react with medications for blood pressure or lead to low blood pressure levels. Also, some individuals complain of dizziness, bloating, numbness, and muscle pain after using Stevia.
 
Sometimes, stevia is used in combination with sugar alcohols and this might cause digestive problems such as bloating and diarrhea in some individuals. Above all, not all are fans of this bitter-tasting sweetener. Coming with a very mild bitter taste, this non-nutritive sweetener’s addition doesn’t give pleasure to all those who use it in beverages and dishes. So, before choosing to go with stevia, try tasting some beverages and decide whether or not this sweetener should be your choice.
 
Presently, stevia is widely used in the preparation of smoothies, cereals, hot beverages, yogurt, and baked goods. But baking using this sweetener might be tricky as it does not leave you with the desired texture. Hence, it’s been recommended that you either add 50% of stevia choosing an alternative sweetening agent instead. This way, it is easier to come up with the desired texture and taste.
 
The Bottomline
 
Regardless of the research results, millions of people worldwide have been using stevia as a sweetening agent for years together. Though a non-nutritive sweetener that’s low in calories, there are no serious evaluations or concrete long-term research results giving a go ahead sign to use stevia regularly. Moreover, it is always better to minimize sugar intake and consume sweet delicacies in moderation to stay healthy and control glycemic levels. It is better to get in touch with a dietitian/nutritionist who might be able to guide you in planning a well-balanced diet for diabetes and also recommend whether or not sugar substitutes should find a place in your daily diet.