Dante Carrillo
Stevia is a natural, non-nutritive sweetener that is significantly sweeter than sugar, meaning a little goes a long way. Derived from the leaves of the Stevia rebaudiana plant, it has been used for hundreds of years in South America for food and medicine. In recent years, it has become a popular sugar substitute for those looking to cut calories and manage their weight. It is also said to be beneficial for those with diabetes, helping to keep blood sugar levels in check. However, some studies have shown that the brain's reaction to sweetness may lead to weight gain and an increased appetite. Stevia is generally considered safe, but it is recommended that those with serious medical conditions seek medical advice before consuming it regularly.
| Characteristics | Values |
|---|---|
| Allowed on Trim You Diet | Yes |
| Calories | Zero-calorie sweetener |
| Substitute for | Sugar |
| Benefits | May help with weight loss, lower risk of obesity and related health conditions, and improve fertility in women with PCOS |
| Side effects | May cause headaches, potential impact on kidneys, heart, and blood vessels, and adverse effects on the gut microbiome |
| FDA approval | Not approved as a food additive by the FDA, but allowed in dietary supplements |
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What You'll Learn
Stevia is a zero-calorie sweetener
Stevia is a non-nutritive sweetener, meaning it has no carbohydrates, calories, or artificial ingredients. It is made by extracting steviol glycosides from the leaves of the stevia plant and purifying them to remove the bitter attributes found in the crude extract. Steviol glycosides are not absorbed in the upper gastrointestinal tract and therefore do not contribute any calories or impact blood glucose levels. Stevia is also intensely sweet, ranging from 200-400 times sweeter than table sugar, so only a small amount is needed to match the sweetness of sugar.
Stevia has been shown to be safe in more than 200 studies, and regulatory agencies like the EFSA, FDA, and JECFA have determined that it is safe for the general population, including pregnant and breastfeeding women. However, it is important to note that the FDA has not approved crude stevia extracts and stevia leaves as a food additive, and they are not allowed to be imported into the United States for use as sweeteners.
Stevia can be found in powder or liquid form in supermarkets and natural food stores, and it is often used as an ingredient in beverages, canned fruits, condiments, and dairy products. It can be a good substitute for sugar for those looking to reduce their calorie intake and manage their weight.
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It is claimed to be good for weight management
Stevia is a natural, non-nutritive or zero-calorie sweetener made from the leaves of the Stevia rebaudiana (Bertoni) plant, an herbal shrub native to South America. It is much sweeter than sugar, meaning a little goes a long way.
Stevia is often touted as a good sugar substitute for those looking to lose weight or lower their risk of obesity and related health conditions. This is because it can reduce the calories in foods and drinks without sacrificing sweetness. Major U.S. soda companies now sell diet cola soft drinks sweetened with stevia, and it is also used in other low-calorie or sugar-free products such as light juices, flavoured waters, canned fruits, condiments, and dairy products.
However, some studies have shown that sweetness can trigger the brain to want to eat more, which can lead to weight gain. More studies are needed to confirm the weight loss benefits of stevia.
It is important to note that whole stevia leaves and crude stevia extracts are not approved as food additives by the FDA due to a lack of toxicological information. Therefore, it is recommended to get your doctor's approval before using stevia regularly, especially if you have a serious medical condition.
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It may help with diabetes and blood pressure
Stevia is a non-nutritive or zero-calorie sweetener made from steviol glycosides. It can be a good substitute for sugar because it adds few or no calories to your diet.
Stevia can be helpful for people with diabetes. This is because it can help maintain normal blood glucose levels, allowing people with diabetes to enjoy sweet treats from time to time. Pure stevia has no effect on blood glucose. However, some added chemicals like maltodextrin and dextrose in stevia products can raise your blood glucose level. Therefore, it is important to read the labels on your stevia products to ensure they do not contain additives that may negatively affect your blood sugar.
Some studies have found that stevia consumption may lead to a reduction in blood glucose levels, particularly in individuals with a higher BMI, diabetes, and hypertension. However, more studies are needed to confirm these findings.
In addition, some studies have shown that stevia may help with weight loss and lower the risk of obesity and related health conditions. However, other studies have shown weight gain due to how the brain reacts to sweetness, stimulating signs to eat more.
People with chronic low blood pressure and those who take blood pressure-lowering medications should speak to a doctor before adding stevia to their diet. This is because stevia may lower blood pressure, although there is no evidence that it lowers blood pressure to dangerous levels.
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It is considered safe during pregnancy
Stevia is a non-nutritive or zero-calorie sweetener made from steviol glycosides. It is frequently used as a sugar substitute in soft drinks, juices, baked goods, frozen desserts, sugar-free gelatins, puddings, and beverages.
Stevia is generally considered safe to consume during pregnancy. The FDA has given stevia a GRAS (generally recognized as safe) rating. However, it is important to note that the FDA has not approved crude stevia extracts and whole stevia leaves as a food additive due to concerns about their effects on blood sugar, the kidneys, and the cardiovascular and reproductive systems. As such, companies are not allowed to import them into the United States for use as sweeteners.
When consumed in moderation, nutritive sweeteners are generally considered safe during pregnancy, provided they do not contribute to excessive weight gain. However, women with carbohydrate intolerance, such as gestational diabetes, diabetes mellitus, or insulin resistance, should limit their use. It is always recommended to consult with a healthcare provider about the use of artificial sweeteners during pregnancy, as individual circumstances may vary.
While stevia is generally recognized as safe, it is important to be aware of potential allergies or sensitivities. Some people may experience headaches after consuming stevia, which could be a symptom of an allergy or a reaction to the brand of stevia used. Additionally, excessive caffeine consumption during pregnancy has been linked to miscarriages, lowered birth weight, and other complications. Therefore, it is important to monitor caffeine intake when using stevia-sweetened products.
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It is not without side effects
While stevia is generally considered safe for human consumption, it is not without side effects. Firstly, stevia is a diuretic, meaning it increases the speed at which the body expels water and electrolytes. People with chronic low blood pressure and those taking blood pressure-lowering medications should exercise caution when consuming stevia due to its potential to lower blood pressure.
Additionally, stevia can lower blood sugar levels, which may be beneficial for people with diabetes, but it is important to consult a doctor before adding stevia to one's diet as it can also interact with certain medications. Furthermore, while stevia is a natural, zero-calorie sweetener, it is much sweeter than sugar, and using too much can result in a bitter aftertaste.
Some studies have also suggested that stevia may contribute to weight gain due to how the brain reacts to sweetness, triggering a desire to eat more. However, other studies have found that stevia can help manage weight by reducing sugar cravings and lowering calorie intake. The impact of stevia on an individual's health may depend on the amount consumed and the time of day it is consumed.
Moreover, there is limited research on the effects of stevia on the gut microbiome, with some studies indicating potential benefits and others suggesting possible imbalances. While a 2024 study found that stevia is unlikely to harm gut health, it did not rule out common side effects like nausea or bloating.
Finally, there is some concern that stevia may interfere with hormone production, particularly in the case of endocrine disruption. However, more research is needed to confirm this, as existing studies have primarily been conducted on laboratory animals.
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Frequently asked questions
Stevia is a non-nutritive or zero-calorie sweetener made of steviol glycosides. It is derived from the leaves of the Stevia rebaudiana (Bertoni) plant, an herbal shrub native to South America.
Stevia is allowed on the Trim You diet. It is a good substitute for sugar because it adds few or no calories to your diet. It is also a good option for people with diabetes, as it can help keep blood sugar levels in check.
Some people may have an allergy to stevia, as with any food. One symptom of a food allergy could be a dull but persistent headache. However, there is no evidence that stevia lowers blood pressure to dangerous levels. People with chronic low blood pressure and those who take blood-pressure-lowering medications should speak to a doctor before adding stevia to their diet.
Currently, there is not enough evidence that whole-leaf stevia or crude stevia extract will not harm a pregnancy. It is recommended to consult a doctor before consuming stevia during pregnancy.
