What the Heck Is Stevia? Part 2
Last issue, we covered the history of stevia and the four different versions of it that you can find today, including the mechanically-processed-not-so-natural- “stevia” that is Truvia (avoid this brand!).
But for less-refined stevia, the question remains: is it actually healthy? Or like any other calorie-free sweetener out there, is it detrimental to health?
Well, when I dug into the research, I was pleasantly surprised. Research in both animals and humans suggests this sweetener could actually be beneficial to health, particularly in regards to its beneficial effects on blood sugar.
In one Spanish study, researchers gave stevia extract to mice for four weeks and found that it did not significantly affect their blood sugar. The also tested it in humans and determined it has a low glycemic index, meaning that it doesn’t cause a high spike in blood sugar.[1]
At least three other animal studies have confirmed that stevia can help keep blood sugar levels healthy.
Then, I found another human study where researchers gave participants either stevia, aspartame, or table sugar (sucrose) and fed them a meal. The folks who got the stevia had less of an after-meal blood sugar and insulin spike, which helps reduce the risk of developing diabetes.
Even more impressive, stevia had a similar effect in people already diagnosed with Type 2 diabetes.[2]
One important thing to note is that many of the studies showing positive results used only one glycoside from stevia: stevioside. So if you’re interested in using stevia for its blood sugar benefits, be sure to use a pure stevia powder or extract, not refined rebaudioside A.
Stevia is reported to also have antioxidant and anti-inflammatory properties and is considered nonacidic, so it shouldn’t contribute to cavities.[3]
And just a few months ago, researchers scanned all of the available literature and food allergy reports since 2008 to determine if stevia is a potential food allergen, since it is a member of the same family as ragweed. They found that neither food manufacturers nor food allergy networks have reported any significant number of adverse reactions to stevia.[4]
Overall, stevia appears to be a safe and potentially advantageous sweetener to use, but that’s with one caveat: Avoid the highly refined stuff, including Truvia.
Between processed food manufacturers and pharmaceutical companies, time has proved again and again that when we mess with something from nature, our bodies react badly.
And while I do believe stevia is better than sugar (and certainly better than artificial sweeteners), I still advise to use it as a treat and in moderation.
You can get 100% natural, dried powdered stevia online from Mountain Rose Herbs. Some say the pure stuff has a bitter aftertaste, but I’m going to give it a try. As soon as my order comes in, I’ll be sure to report back.
If you want a stevia extract product that’s not likely to be as bitter, look for SweetLeaf brand. Its ingredients include only organic stevia extract and inulin, a natural fiber that may help feed good gut bacteria. Sweetleaf brand doesn’t use any solvents or enzymes to extract the sweet glycosides from their stevia.
If you have trouble with inulin (it makes some people bloat), try Stevita liquid stevia extract. It contains only stevia, distilled water, and grapefruit seed extract (a natural preservative). Vitacost.com is my favorite source for items such as this.
To living well,
Jasmine LeMaster
[1] Safety assessment of stevia rebaudiana bertoni grown in southeastern Mexico as food sweetener. Nutr Hosp. 2014 Sep 1;30(3):594-601.
[2] Potential Roles of Stevia rebaudiana Bertoni in Abrogating Insulin Resistance and Diabetes: A Review. Evidence-Based Complementary and Alternative Medicine Volume 2013
[3] An in vitro and in vivo comparison of the effect of Stevia rebaudiana extracts on different caries-related variables: a randomized controlled trial pilot study. Caries Res. 2014;48(1):19-23.
[4] Steviol glycoside safety: are highly purified steviol glycoside sweeteners food allergens? Food Chem Toxicol. 2015 Jan;75:71-8.
View More Free Articles
Stop Obsessing Over Diet Trends
Can we stop with the endless diet debates already? Every other week there’s a new headline shouting about which diet is best for weight loss, heart health, or diabetes. Paleo, keto, low-carb, high-protein… it’s exhausting. And now, a new meta-analysis is out comparing the Mediterranean diet, the DASH diet, and something called AHEI (that’s “Alternative...
A New Reason to Ditch Processed Junk
If you’ve ever walked the inside aisles of your local grocery store and thought, “This is all just junk,” your instincts were spot on. A new study published in the journal Thorax just added another red flag to the list of dangers linked to ultra-processed food—a 41 percent higher risk of lung cancer. That’s right....
When Being Winded on Stairs Is Serious (And When It Isn’t)
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean. “Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?” His concern is...
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
Simple Food Swap SLASHES Dementia Risk 28%
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent. And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen. All it takes is one easy swap—something that’s probably already in your refrigerator. Researchers...
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...