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Stevia, scientifically known as Stevia rebaudiana, is a sweetener that is 200 to 300 times sweeter than sugar. Since it has zero to minimal calories, it is a popular choice as a sugar substitute among people seeking to lose weight.
Stevia leaves are the least processed form when it is dried and ground to be kept until ready for use. The leaves can also be processed by drying, followed by water extraction and purification to obtain its sweet components, namely stevoside and rebaudioside A (reb A), that are widely studied for their health benefits as a sugar substitute.
Health Benefits of Stevia Extract as a Sugar Substitute
Diabetes Management
As stevia has minimal to zero calories, it is helpful for diabetics who are conscious about calorie intake while on their weight loss journey. In fact, losing as little as 10 % of body weight can decrease or even reverse type 2 diabetes.
An investigation studied the effect of different sugar substitutes as sweeteners. Studies involved recruiting obese adults, monitoring blood glucose after consuming either stevia, aspartame or sucrose before meals. Results showed that stevia resulted in lowered blood glucose and insulin levels after meals. The subjects loaded with stevia before meal also felt full and satisfied after their meals despite lower calorie intake, thus stopping them from eating more during mealtime.
Weight Control
A staggering 16 % of total calorie in the American diet came from consumption of sugar intake, which could have contributed to obesity among Americans. Hence, stevia serves as the go-to option for those who want to maintain a well-balanced diet without sacrificing taste.
Safety Studies on Stevia Extracts
You can cultivate Stevia plant easily in your garden for own consumption. Although food scientists consider stevia leaves harmless, there is a lack of research to prove its safety. Hence, it is best for pregnant ladies to avoid consuming it.
Meanwhile, the Food and Drug Administration (FDA) lists stevia extract as generally recognises as safe (GRAS). FDA has marked it as free of side effects as a sugar substitute, as long as the usage is in moderation.
Downside to Consider Before Taking Stevia
Stevia products may contain sugar alcohols, such as sorbitol and xylitol. Therefore, people with sensitivity to sugar alcohol may suffer from gastrointestinal discomfort, such as diarrhoea, bloating, abdominal cramps and nausea. Always take stevia in moderation. Avoid stevia if the side effects become unbearable.
On top of that, studies have documented that zero-calories sweeteners could disturb the balance of gut bacteria. The direct implications of disrupted gut microflora caused by stevia remains unknown. Nevertheless, the speculation is that stevia may have negative impact on digestion and immunity. It may also affect body mass, triglycerides, and high-density lipoproteins, which could potentially lead to cardiovascular diseases.
It is common knowledge that stevia has a low calorie count, which is helpful in managing weight loss. However, another study reported that while people who consumed stevia had lower sugar intake, their energy consumption still remained the same. In other words, there might be higher consumption of energy during the next meal to replace the reduction in energy intake. Therefore, it remains unclear whether stevia does have substantial weight loss benefit in the long run.
Conclusion
Stevia is a sugar substitute that is generally recognised as safe for those desiring to lose weight and reduce sugar intake. In any case, take stevia in moderation, along with balanced diet and regular exercise to maximise its benefits.
by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
