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
“Osteoporosis Proof” Your Bones with a Breakfast Staple
Everything from ad campaigns to our doctors’ praise has given milk an unbeatable bone-building halo. For years, it’s been drummed into us. Milk is the ultimate key to strong bones. But IS dairy as good as it gets when it comes to protecting our bones? Don’t get me wrong—I AM a fat of full-fat dairy....
Delicious Drink SLASHES Bowel Cancer Risk
There’s nothing quite like the feeling of beating cancer. You’re on top of the world. After all, you’ve literally escaped death, and you have the endorphins surging through your body to prove it. But after that initial high, worry can start to sneak in because remission comes with a new risk—recurrence. With bowel cancer, the...
The Tiny Green Secret to a SHARPER Brain
We all want to keep our brains functioning at their absolute best for as long as possible. In fact, I bet you’re already doing some of the usual brain-supporting things like taking supplements, exercising regularly, getting enough sleep, and trying to keep stress levels in check. However, you can add one more thing to your...
Is Your Bathroom Hiding a Dirty Secret?
Let’s talk about your bathroom. You probably spend a good chunk of your day there, from your morning routine to your evening wind-down. But how clean do you really keep it? Maybe you’re a neat freak, scrubbing every surface until it sparkles. Or perhaps you’re more of a “clean enough” type, giving things a quick...
Key Facts to Consider BEFORE Trying Marijuana
Lately, I’ve had a lot of people ask me if marijuana is safe, and my answer always is, “It depends…” You may have lived through the wild days of the 60s and 70s and even experimented with a little weed back then. But the marijuana of today is NOT the same mellow grass you remember....
MAILBAG: Decoding Chest Pain and Breathlessness During Activity
“I’ve been having chest pain and shortness of breath when I’m active. Could this be a sign of a heart problem? What tests should I undergo to determine if there’s an issue?” -Paul Hi Paul, Regardless of past heart history, I always advise folks to seek medical help immediately if they experience concerning symptoms, including...
The Surprising Key to SURVIVING a Stroke
Imagine you’re going about your day when, suddenly, your world turns upside down. Your vision blurs, your speech slurs, and you feel a weakness in your arm. You’re having a stroke. It’s a terrifying experience that far too many of us have faced. And if you’re lucky enough to survive, the fear of another stroke...
The Deadly Truth About Sleep Apnea REVEALED
Where do you put sleep on your priorities list? It should rank pretty high for everyone, but if you have obstructive sleep apnea (OSA), it’s time to make it one of your TOP priorities. After all, the alarming results of the latest OSA research make it clear that quality sleep is truly a matter of...
Mistakes that Make Seasonal Allergies WORSE
If you suffer from seasonal allergies, you know how miserable they can make you feel. Common irritants, such as mold spores, dust mites, pet dander, air pollution, and strong odors, can make your symptoms go from bad to worse. You can avoid some of these triggers, and you have no control over others. Either way,...
The Hidden Dangers of Fried Foods
It’s no wonder French fries are so popular. They’re crispy, salty, and oh-so-satisfying. As a matter of fact, as I wrote the words “crispy” and “salty” just now, my mouth watered. I’m only human, after all. But brace yourself—because what I’m about to share will make you think twice before diving into your next serving...