Is Stevia Safe? Risks and Benefits of this Natural Sugar Alternative

Stevia, the ‘zero-calorie sweetener’ is blazing the health circles with its weight-loss benefits. The diabetics and weight-loss aspirants happily traded their sugar for these sweet-tasting leaves. But after experts raised the red alarm for artificial sweeteners, many patients question, ‘Is Stevia Safe’?

To answer this question, let’s first understand What is Stevia?

What is stevia?

Stevia is a flowering plant with sweet-tasting leaves. It is a great sugar substitute as the leaves of the stevia plant is about 100-200 times sweeter than sugar. But it has no carbohydrates, calories, or artificial ingredients. 

Stevia contains a huge number of sweet-tasting chemicals known as steviol glycosides. This chemical in particular 200 times sweeter than table sugar. It is also nonglycemic in nature that means it does not affect your blood glucose levels. 

Stevia leaves can be used fresh or dried to sweeten beverages or desserts. Experts say it is best to use Stevia in its pure form. However, commercially processed powdered Stevia is also popular. 

The evolution of stevia

The plant is native to Paraguay and it has been in use since the 16^th century. Traditionally, people used stevia leaves to sweeten beverages and make herbal teas. In course of time, they also noted the therapeutic effects of this natural plant. 

However, the first scientific paper on Stevia was published in the 18^th century. In the early 1970s, Japanese scientists developed the first commercial stevia-derived sweetener. The artificial sweetener stirred a huge buzz across the world. 

Are there really any Benefits of Stevia? 

As I already said, Stevia is low in calories and much sweeter than sugar. It also has a low glycaemic index. That means it may help you with weight loss and diabetes. Thus, it can serve as an alternative to sugar. 

Apart from serving as an alternative sweetener, it also has the following health benefits – 

1. Diabetes

Research shows that natural stevia sweetener does not contain measurable calories. They also exhibit no effect on blood sugar or insulin response. This makes stevia a great choice for diabetics.

A study on the use of Stevia in type 2 diabetic patients reported that Stevia showed significant reductions in blood glucose and glucagon response after a meal. Glucagon is the hormone responsible for regulating hormone levels in the blood. 

Also Read: Paneer Ke Phool in managing diabetes

2. Weight control

Diet plays the most crucial role in managing weight. Studies proved that sugar intake is linked to obesity and cardiovascular diseases. Research shows intake of added sugar can contribute to an average of 16 percent of the total calories in a diet. 

Stevia contains no sugar and no calories. In addition to that Stevia leaves are naturally sweet. Thus, natural Stevia leaves can be a part of your well-balanced diet. It will help reduce energy intake without sacrificing your taste. 

Also Read: Beetroot in weight loss – Nita Ambani’s weight loss secret!

3. Blood Pressure

Research says Stevia can help lower blood pressure. Studies suggested that stevia might have cardiotonic actions that normalize blood pressure and regulate heartbeat. Further studies said that glycosides in stevia can help dilate blood vessels. They further help increase sodium excretion and urine output. 

Apart from these proven benefits of Stevia, emerging research says that Stevia may help reduce the risk of Pancreatic cancer by 23 percent. It contains many sterols and antioxidants that can help in reducing cancer risks.

But Is Stevia safe?

Stevia in the natural form, taken as dried or fresh leaves is completely safe. It will not cause side effects and can be consumed in moderation. Many global regulatory bodies have approved high-purity stevia extract as safe for consumption within recommended levels. 

However, the FDA approved only a purified form of stevia as safe. Most of the scientific research on stevia was conducted on high-purity stevia extracts. Thus, there is no scientific evidence of the safety of artificial stevia extracts. 

Artificial stevia sweeteners may contain sugar alcohol or other preservations. Many people reported bloating, abdominal cramps, nausea, and diarrhoea. Its effect on the kidney and heart is not known. 

When it comes to artificial sweeteners you cannot trust the food labels. Hence, doctors recommend the use of the only pure form of stevia grown at home or on farms.

Also Read: Low-sugar food labels are the biggest lie

How to use Stevia?

Stevia plant can be easily grown in homes and you can use the leaves directly as sweeteners in foods and beverages. Store the fresh natural leaves in a clean, dry humid-free place. You can use this natural sweetener in your yogurt or hot tea.

Diabetics also use stevia in all their sweet beverages or desserts. Some also like it on their oatmeal and cereals. People use Stevia in different ways. However, it is important to take Stevia within recommended limits only.

Final Takeaway!

With the demand for low-calorie food alternatives soaring in the market, Stevia rocketed its way to the health-enthusiast club. It is also a popular choice among diabetics. Because natural Stevia is healthy and safe, it can be a good replacement for sugar.

But the key to remember is ‘natural stevia leaves or powder’. You can easily plant the tree and use its fresh leaves. Don’t use the store brought artificial stevia as they may use preservatives and other additives