Stevia

What is stevia?

Stevia is a natural calorie-free sweetener that has been used for centuries in South America and later also in Japan. Stevia is also known as stevoside and steviol glycoside. It is suitable for diabetics and people on low-carbohydrate and/or low-calorie diets.

Where does stevia come from?

Stevia is extracted from the Stevia rebaudina plant, also known as the "sweet herb" or "honey herb". This plant is found in tropical and subtropical regions of the world.

Benefits of stevia for fat loss

Low calorie sweeteners are used to reduce weight and body fat and stevia is no exception. One study showed that subjects felt the same level of satiety when using stevia as they did with regular sugar. In addition, stevia causes virtually no insulin response. This means that the consumption of sugar and the associated calorie intake can be reduced by using stevia instead of sugar. This is beneficial for those who want to lose weight or fat.

Benefits of stevia for diabetics

Although research in this area is still in its infancy, there is some evidence that supplementing with stevia may increase glucose tolerance and lower blood sugar levels. As a result, stevia may one day prove helpful in the treatment and control of type 2 diabetes.

Disadvantages and safety

One potential disadvantage of stevia is that some extracts have a bitter aftertaste. There are various possible explanations for this, but usually this aftertaste is attributed to compounds naturally occurring in the stevia plant.

As with sweeteners, some people have concerns about the safety and health benefits of stevia. There are studies that have shown that stevia may have mutagenic properties in some cases. However, these studies are often disputed and stevia is considered safe in many countries. Japan is the country with the most frequent use of stevia and stevia has been used there for decades instead of artificial sweeteners such as aspartame. So far there have been no reports of adverse side effects as a result of long-term use of stevia.

Recommended intake

Stevia is used as a substitute for sugar or artificial sweeteners.

Stevia products

Stevia can be found in two forms. The first is a powder made from the leaves of the plant and is 8 times sweeter than sugar. The second is an extract that is 300 times sweeter than sugar. In addition to the name stevia, the term "rebaudioside A" is also sometimes used. Stevia is used as a sweetener in some bodybuilding supplements such as protein powders, weight gainers and antioxidant supplements.

References

1. Anton et al (2010), Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite, 55: 37-43
2. Goyal et al (2010), Stevia (Stevia rebaudiana) a bio-sweetener: a review. International Journal of Food Sciences and Nutrition, 61: 1-10