Often touted as a “natural”
alternative to sugar--without the calories and carbs--the plant-based sweetener
stevia has become so popular that it’s poised to become a $1 billion-dollar
seller by 2014, according to food market analysts.
Derived from a plant of the same name, stevia is rapidly replacing artificial sweeteners in consumer products. Stevia has been hailed as the “holy grail” of sweeteners, because it’s both natural and virtually calorie free, offering dieters and diabetics a more appealing option than often-controversial chemicals like saccharin and aspartame.
Since stevia--sold under such brand names as Truvia, SweetLeaf, and PureVia--is made from a plant, it certainly sounds healthy. But skeptics, including the Center for Science in the Public Interest, have questioned the trendy sweetener’s safety.
What Is Stevia?
The leaves of the Stevia rebaudiana plant, a small shrub native to certain regions of South America, have been used as both a sweetener and a medicine since ancient times. Stevia is botanically related to artichokes and sunflowers, as well as medicinal herbs such as echinacea and yarrow.
In the 1970s, amid fears that artificial sweeteners might be carcinogenic, Japanese scientists developed a process to extract the sweetest compounds from the leaves. Often referred to as “the sweet herb of Paraguay,” stevia extract (also called Rebaudioside A) is 250 times sweeter than sugar, and research shows that it’s just as satiating.
Stevia extract is sold as a liquid or crystals. Because the extract is so highly concentrated, it should be used very sparingly, cautions Amen. “Otherwise, it can have a bitter, licorice-like aftertaste.”
Some companies market flavored stevia extract, such as lemon, cinnamon, vanilla, chocolate or root beer versions, which can be mixed with sparkling water to make a refreshing, calorie-free alternative to diet soda. Stevia is also used to sweeten Sprite Green, some flavors of Vitamin Water and some flavors of Odwalla juices, among other products.
Is Stevia Natural?
Technically, says Amen, “stevia extract is not totally ‘natural’ since it’s derived from dried leaves using a water-extraction process, then is refined using ethanol, methanol, and crystallization.”
However, unlike the process used with the artificial sweetener aspartame, adds Amen, “stevia extract undergoes ultrafiltration to remove those alcohols. The result is a safer, less processed sweetener.”
What Are the Safety Concerns?
Stevia extract is generally recognized as safe by the Food and Drug Administration, but whole-leave stevia or crude Stevia extracts have not yet been approved for use as a food additive. The FDA has concern over potential effects on reproductive, cardiovascular and renal systems, based on animal studies conducted decades ago.
The FDA previously banned stevia as anything other than a dietary supplement, stating that the available information didn’t establish its safety. In 2009, the FDA approved stevia extract it for use as a sweetener, after a rigorous review of scientific evidence. Stevia was approved by the European Union in 2011.
“So far, stevia appears to be the safest sweetener,” says Amen. “There are no negative recent studies, and some evidence that stevia can be helpful in stabilizing blood sugar.”
The American Diabetes Association reports that stevia doesn’t have any significant effect on blood sugar and can be “a good option for [diabetics] who are trying to cut calories and still enjoy a sweet taste.” Stevia is also much safer for your teeth than sugar, which feeds oral bacteria and contributes to cavities.
Does Stevia Help You Lose Weight?
While stevia can be helpful for cutting calories, it should be used in moderation, cautions Amen. “You need to be conscious of how much you’re using, to avoid keeping sugar addiction alive.”
To slim down, Amen advises a diet consisting of 70 percent plant foods--such as fruits, vegetables, nuts, seeds and healthy oils (like olive oil)--and 30 percent lean protein, such as fish and chicken.
A Mediterranean diet that’s rich in these foods--and even includes red wine--dramatically reduces risk for heart attacks, strokes, and death from heart disease, compared to a low-fat diet, according to a major new study published in New England Journal of Medicine.
And with sugary beverages being linked to 25,000 deaths a year in the U.S. alone, from diabetes, cardiovascular disease and cancer, according to a new Harvard study, stevia sure looks like a tasty alternative.
However, there is no evidence that it’s a magic bullet for weight loss, compared to other no-calorie sweeteners, the Mayo Clinic reports. In addition, some people may develop mild side effects, such as nausea or feeling overly full.
Can Stevia Improve Health?
The natural herbal sweetener’s compounds may provide health benefits, though further research needs to be done. However, low levels of the sweetener appeared to increase levels of HDL, or ‘good’ cholesterol, in male rats.
Another animal study showed that “stevioside treatment was associated with improved insulin signaling and antioxidant defense…leading to inhibition of atherosclerotic plaque development and inducing plaque stabilization.” In other words, it seemed to help prevent heart disease, at least in mice.
Stevia may be helpful for high blood pressure as well. A two-year study of 147 adults with mild hypertension showed that stevioside not only improved their blood pressure compared to the placebo group, but had no significant side effects.
Derived from a plant of the same name, stevia is rapidly replacing artificial sweeteners in consumer products. Stevia has been hailed as the “holy grail” of sweeteners, because it’s both natural and virtually calorie free, offering dieters and diabetics a more appealing option than often-controversial chemicals like saccharin and aspartame.
Since stevia--sold under such brand names as Truvia, SweetLeaf, and PureVia--is made from a plant, it certainly sounds healthy. But skeptics, including the Center for Science in the Public Interest, have questioned the trendy sweetener’s safety.
What Is Stevia?
The leaves of the Stevia rebaudiana plant, a small shrub native to certain regions of South America, have been used as both a sweetener and a medicine since ancient times. Stevia is botanically related to artichokes and sunflowers, as well as medicinal herbs such as echinacea and yarrow.
In the 1970s, amid fears that artificial sweeteners might be carcinogenic, Japanese scientists developed a process to extract the sweetest compounds from the leaves. Often referred to as “the sweet herb of Paraguay,” stevia extract (also called Rebaudioside A) is 250 times sweeter than sugar, and research shows that it’s just as satiating.
Stevia extract is sold as a liquid or crystals. Because the extract is so highly concentrated, it should be used very sparingly, cautions Amen. “Otherwise, it can have a bitter, licorice-like aftertaste.”
Some companies market flavored stevia extract, such as lemon, cinnamon, vanilla, chocolate or root beer versions, which can be mixed with sparkling water to make a refreshing, calorie-free alternative to diet soda. Stevia is also used to sweeten Sprite Green, some flavors of Vitamin Water and some flavors of Odwalla juices, among other products.
Is Stevia Natural?
Technically, says Amen, “stevia extract is not totally ‘natural’ since it’s derived from dried leaves using a water-extraction process, then is refined using ethanol, methanol, and crystallization.”
However, unlike the process used with the artificial sweetener aspartame, adds Amen, “stevia extract undergoes ultrafiltration to remove those alcohols. The result is a safer, less processed sweetener.”
What Are the Safety Concerns?
Stevia extract is generally recognized as safe by the Food and Drug Administration, but whole-leave stevia or crude Stevia extracts have not yet been approved for use as a food additive. The FDA has concern over potential effects on reproductive, cardiovascular and renal systems, based on animal studies conducted decades ago.
The FDA previously banned stevia as anything other than a dietary supplement, stating that the available information didn’t establish its safety. In 2009, the FDA approved stevia extract it for use as a sweetener, after a rigorous review of scientific evidence. Stevia was approved by the European Union in 2011.
“So far, stevia appears to be the safest sweetener,” says Amen. “There are no negative recent studies, and some evidence that stevia can be helpful in stabilizing blood sugar.”
The American Diabetes Association reports that stevia doesn’t have any significant effect on blood sugar and can be “a good option for [diabetics] who are trying to cut calories and still enjoy a sweet taste.” Stevia is also much safer for your teeth than sugar, which feeds oral bacteria and contributes to cavities.
Does Stevia Help You Lose Weight?
While stevia can be helpful for cutting calories, it should be used in moderation, cautions Amen. “You need to be conscious of how much you’re using, to avoid keeping sugar addiction alive.”
To slim down, Amen advises a diet consisting of 70 percent plant foods--such as fruits, vegetables, nuts, seeds and healthy oils (like olive oil)--and 30 percent lean protein, such as fish and chicken.
A Mediterranean diet that’s rich in these foods--and even includes red wine--dramatically reduces risk for heart attacks, strokes, and death from heart disease, compared to a low-fat diet, according to a major new study published in New England Journal of Medicine.
And with sugary beverages being linked to 25,000 deaths a year in the U.S. alone, from diabetes, cardiovascular disease and cancer, according to a new Harvard study, stevia sure looks like a tasty alternative.
However, there is no evidence that it’s a magic bullet for weight loss, compared to other no-calorie sweeteners, the Mayo Clinic reports. In addition, some people may develop mild side effects, such as nausea or feeling overly full.
Can Stevia Improve Health?
The natural herbal sweetener’s compounds may provide health benefits, though further research needs to be done. However, low levels of the sweetener appeared to increase levels of HDL, or ‘good’ cholesterol, in male rats.
Another animal study showed that “stevioside treatment was associated with improved insulin signaling and antioxidant defense…leading to inhibition of atherosclerotic plaque development and inducing plaque stabilization.” In other words, it seemed to help prevent heart disease, at least in mice.
Stevia may be helpful for high blood pressure as well. A two-year study of 147 adults with mild hypertension showed that stevioside not only improved their blood pressure compared to the placebo group, but had no significant side effects.
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