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The Sweet Truth About Stevia: Separating Fact from Fiction

The Sugar Epidemic: Why We Need a Solution

We all love a sweet treat every now and then, but the harsh reality is that our sugar intake has spiraled out of control. According to the American Heart Association, the average American consumes a staggering 77 grams of sugar per day, translating to a whopping 60 pounds of added sugar per year! This is where sugar substitutes like stevia come into play.

What is Stevia, Anyway?

Stevia, also known as Stevia rebaudiana, is a plant-based sweetener that’s 200 times sweeter than table sugar. The products you buy at the grocery store contain a highly refined extract called rebaudioside A (Reb-A), which is typically combined with other sweeteners like erythritol or dextrose.

How Much Stevia is Too Much Stevia?

Remember, a little stevia goes a long way! The Joint Expert Committee on Food Additives has set an Acceptable Daily Intake (ADI) of stevia extracts at 12 milligrams per kilogram of body weight, which translates to about 10 packets of stevia for a 150-pound person.

Is Stevia Bad for You?

Current research suggests that certain forms of stevia are safe for consumption. Reb-A stevia leaf extracts, commonly found in grocery stores, are generally recognized as safe (GRAS) by the FDA. However, it’s essential to read labels carefully to avoid artificial sweeteners and “natural flavors” that may be highly processed.

Stevia Side Effects: What to Look Out For

While stevia glycosides like Reb-A are considered safe, they can still cause some side effects, including:

• Gut issues: Stevia can be combined with other sweeteners that may cause tummy troubles. However, stevia itself may boost the growth of beneficial bacteria in the gut.
• Lower blood sugar: Stevia may have a positive effect on blood sugar levels, but this could be a concern for individuals with certain health conditions.
• Lower blood pressure: Stevia has been shown to lower blood pressure, which could be beneficial or detrimental depending on individual health status.

Can Stevia Cause Cancer?

There’s no evidence to suggest that stevia causes cancer, and research suggests it may even have anticancer properties. However, more studies are needed to fully understand its effects.

Stevia During Pregnancy: Is it Safe?

Limited research is available on whole-leaf stevia during pregnancy, but Reb-A stevia has been evaluated and is considered safe in moderation.

The Benefits of Stevia

Stevia brings several benefits to the table, including:

• Lowering blood sugar and blood pressure
• Reducing inflammation and cholesterol levels
• Helping with glucose control
• Reducing sugar intake and the risk of heart disease, weight gain, and cavities

How to Use Stevia

Stevia can be used in beverages and on foods, just like sugar. However, it’s much sweeter, so use it sparingly:

• 1 pinch of stevia powder = 1 teaspoon of sugar
• 2 to 4 drops of stevia liquid = 1 teaspoon of sugar
• 1/4 teaspoon of stevia powder = 1 tablespoon of sugar
• 6 to 9 drops of stevia liquid = 1 tablespoon of sugar

When baking with stevia, follow the instructions on your product or use a baking-specific stevia.

The Final Verdict

While more research is needed to fully understand the pros and cons of stevia, current evidence suggests that most stevia extracts are safe to consume and have limited complications. If you experience any side effects, stop using stevia and consult your healthcare provider.