Stevia On Keto: Weight Gain Or Loss?

Stevia is a non-nutritive sweetener that is 200 to 400 times sweeter than regular sugar. It is popular among those looking to cut back on their sugar intake and maintain or lose weight. However, there is an ongoing debate about whether stevia causes weight gain or not. Some people report that their weight loss stalled after introducing stevia into their diet, while others claim to have lost weight while consuming it.

Research on the topic is inconclusive. A 12-week trial on healthy adults showed that stevia consumers maintained their weight, while the control group gained weight. The stevia group also reported lower total energy intake. On the other hand, a Canadian research paper evaluating almost 40 studies on various sweeteners, including stevia, suggested that their consumption led to increased BMI, weight, and waist circumference.

It is important to note that individual responses to stevia may vary, and other factors, such as overall diet and physical activity, also play a role in weight management. While stevia itself contains no calories, some products may contain additional ingredients that could impact weight.

Stevia's effect on weight gain is inconclusive

The effect of stevia on weight gain is inconclusive. While some people have reported that their weight loss stalled after introducing stevia into their diets, others have not experienced any changes.

Some studies have found that stevia consumption does not affect weight gain. A 12-week trial on healthy adults found that stevia consumption did not lead to weight gain and could even aid in weight maintenance and moderation of energy intake. Another study on Indian adults found that replacing sugar with a stevia-based tabletop sweetener promoted weight loss and a reduction in waist circumference.

However, a Canadian research paper evaluating almost 40 different studies on sweeteners, including stevia, suggested that their consumption led to an increase in BMI, weight, and waist circumference. Some scientists have attributed this to the "health halo effect", where consumers believe they can indulge in larger portion sizes while "saving calories" by using stevia. Artificial sweeteners have also been linked to increased appetite, which could lead to increased calorie consumption and potential weight gain.

It is important to note that individual responses to stevia may vary, and more long-term studies are needed to fully understand the relationship between stevia and weight gain.

Stevia's effect on insulin and blood glucose levels

Stevia is a natural sweetener that is popular among people with diabetes. It is a sugar substitute that contains very few calories. It is derived from the leaves of the Stevia rebaudiana plant and is 200 to 400 times sweeter than regular sugar.

Pure stevia has no effect on blood glucose levels. However, some preparations of stevia have a high glycemic index and can cause a spike in blood sugar. This is due to additives such as maltodextrin and dextrose, which are often added to stevia products to improve their flow and make them easier to measure. These additives can cause an increase in blood glucose levels, so it is important to read the labels on stevia products to check for these ingredients.

Some studies have shown that stevia may have a positive effect on insulin production and blood glucose control. A 2018 study found that stevia-sweetened coconut jelly reduced blood glucose levels 60-120 minutes after consumption, even before the secretion of insulin. Another study showed that stevia consumption led to a reduction in blood sugar levels in people with diabetes, both while fasting and after eating.

However, other studies have found inconclusive or conflicting results regarding the effects of stevia on insulin and blood glucose levels. Some research suggests that stevia may not significantly affect blood glucose levels when consumed alone or with carbohydrates. Additionally, there are concerns that stevia may contribute to weight gain by increasing appetite and leading to increased calorie consumption.

Overall, while stevia is generally recognized as safe and may offer benefits for people with diabetes, more research is needed to fully understand its effects on insulin and blood glucose levels.

The health halo effect

In the context of stevia, the health halo effect may contribute to weight gain if consumers assume that products containing stevia are inherently healthy and, therefore, indulge in larger portion sizes or treats. Additionally, artificial sweeteners like stevia have been linked to increased appetite, which could lead to increased calorie consumption and potential weight gain.

While stevia is often marketed as a healthier alternative to sugar, it is important for consumers to be aware of the potential health halo effect and make informed decisions based on a comprehensive understanding of the product's nutritional information and recommended serving size.

Appetite increase

Some people have reported that their weight loss stalled when they resumed consuming diet soda or other artificial sweeteners. However, this is not the case for everyone, as some people have shared that they have not experienced any weight gain or loss of progress when consuming stevia or other sweeteners.

It is important to note that stevia is not a magic bullet for weight loss. While it is a zero-calorie sweetener, it does not directly cause weight loss. The impact of stevia on weight management depends on individual factors, such as overall diet, physical activity levels, and other lifestyle choices.

In a 12-week randomised open-label trial, participants who consumed stevia daily maintained their weight, while those in the control group experienced a slight weight gain. The stevia group also reported a decrease in energy intake, but this did not translate into significant weight loss.

The relationship between stevia and weight gain is complex and not yet fully understood. While some studies suggest a potential link between stevia and weight gain, more research is needed to confirm these findings.

Digestive health impact

The use of stevia as a sweetener is a controversial topic, with some sources claiming that it can cause digestive issues such as bloating, gas, and diarrhoea. These issues are becoming more common in the general population and are indicative of an intolerance to artificial sweeteners.

However, stevia has also been shown to have potential benefits for digestive health. Some research suggests that stevia may aid in weight maintenance and the moderation of energy intake, which could indirectly improve digestive health by reducing the consumption of foods that cause digestive issues.

Additionally, stevia has been used for oral hygiene, with a six-month trial finding that a daily mouthwash made with stevia significantly reduced plaque and gingivitis in a group of Indian schoolchildren.

Overall, while stevia may cause digestive issues for some individuals, it also has the potential to improve digestive health for others. The impact of stevia on digestive health likely depends on individual factors, and further research is needed to fully understand the relationship between stevia and digestive health.

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