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In this series, we explore the good and bad sugars and sweeteners, including popular natural ones, uncover the unexpected outcomes of cutting out sugar, and discover the ultimate way to do so.Stevia has recently become one of the most popular natural sugar substitutes. Sugar is known to raise blood sugar levels, but stevia can actually lower them. In fact, it was even used to treat diabetes in ancient times.
Because of its commercial potential and pharmacological properties, stevia has attracted widespread attention from the food and scientific community. As a result, stevia plantations can now be found in many regions around the world.
A Sweetener With Anti-Diabetic PropertiesModern research has found that stevia exhibits anti-diabetic activity.
Stevia not only increases insulin secretion and activity but also reduces insulin resistance. It also inhibits or reduces the liver's production of glucose, which helps maintain healthy blood sugar levels. Additionally, the stevioside and steviol found in stevia help to regulate the activity of certain enzymes, preventing blood sugar from dropping too low and causing hypoglycemia.
Their hunger and satiety levels were evaluated hourly, and blood tests were conducted. All participants completed three days of food tests.
The results showed that participants who consumed stevia had significantly lower blood sugar levels right after lunch than those who consumed sucrose, and they had no significant fluctuations.
Additionally, after lunch, the insulin levels of participants who consumed stevia were overall lower than those of participants who consumed aspartame or sucrose.
"It would suggest that compared to other types of sweeteners, stevia could be beneficial in helping people keep their glucose levels under control or in a healthy range after eating," study co-author Stephen Anton, a professor in the department of physiology and aging at the University of Florida who has a doctorate in clinical and health psychology, told The Epoch Times. "Compared to sucrose and aspartame, stevia could lead to better post-meal metabolic states."
Moreover, participants who consumed stevia and aspartame had a significantly lower total caloric intake.
Although participants who consumed stevia before meals didn't obtain calories from it, they didn't compensate for the calorie difference by consuming more during lunch or dinner compared with those who consumed high-calorie sucrose. Furthermore, their satiety levels were similar.
The results showed that taking dried stevia leaf powder significantly reduced the fasting and postprandial blood sugar levels of these diabetic patients.
"I see that using stevia as a sugar substitute can bring about a huge change," said Per Bendix Jeppesen, an associate professor in the department of endocrinology and diabetes at Aarhus University in Denmark who is currently studying stevia extract as an anti-diabetic drug and as a healthy sweetener.
"It is a game changer," he told The Epoch Times.
That's because the main component of stevia has positive effects on the human endocrine system, especially for people with diabetes. In addition to studying stevia's effectiveness and extraction techniques, Mr. Jeppesen is involved in related experiments on anti-diabetic drugs.
Modern people tend to engage in too little physical activity, consume too much food, and eat diets that are high in sugar and fat.
Effects on Metabolism, Blood Pressure, and Blood LipidsIn addition to controlling postprandial blood sugar and other anti-diabetic effects, stevia can lower blood pressure and blood lipids.
Steviol glycosides found in stevia can regulate the level of calcium in the blood, which can lead to vasodilation and reduced arterial contraction, both of which contribute to lowering blood pressure, according to the 2023 Molecules study.
Notably, the beneficial effects of steviol glycosides on hypertensive patients were observed approximately one week after the start of the experiment and continued throughout the entire study. Additionally, the group taking steviol glycosides had significantly improved overall quality of life scores, as measured by a survey.
The Nutrients meta-analysis included seven studies and nine randomized controlled trials involving 462 participants. The analysis revealed that compared with taking a placebo, steviol glycosides significantly reduced systolic blood pressure by 6.32 mm Hg and diastolic blood pressure by 3.6 mm Hg. Additionally, there were nonsignificant reductions in body mass index, fasting blood sugar, and total cholesterol.
Anti-Inflammatory and Antioxidant PropertiesStevia contains more than 100 compounds, many of which benefit our health. In addition to natural sweeteners and various trace elements, stevia contains terpenes, sterols, tannins, volatile acids, flavonoids, vitamins, enzymes, organic acids, and polysaccharides, all of which have biological activity.
According to the Molecules study, steviol glycosides have been found to suppress and control factors that trigger cell inflammation. They also play a protective role in the liver by preventing inflammation and have been shown to enhance the body's innate immune system.
Minimal Side EffectsAccording to a paper published in the Experimental and Clinical Sciences (EXCLI) Journal, Paraguayans have been consuming stevia continuously for more than 1,500 years with almost no adverse effects reported. Additionally, a review study indicates that most reports on stevia consumption don't suggest any adverse events.
In other countries like Japan, Australia, and Brazil, stevia leaf-derived products are approved for use as sweeteners in food. They are used in a variety of foods, including teas.
Mr. Jeppesen stated that these agencies took more than 10 years to conduct rigorous evaluations before listing stevia as a food additive. However, stevia extracts has been widely used as a sweetener in Japan since the 1980s.
How to Choose Stevia SweetenerDespite stevia's benefits, not all stevia products available for sale are high quality.
Some products have been found to contain artificial sweeteners sodium saccharin and sodium cyclamate. In addition, crude stevia extracts may have a higher allergenic potential than high-purity stevia sweeteners containing at least 95 percent of steviol glycosides.
Because stevia is so sweet, most stevia products found in supermarkets are blended formulas. Steviol glycosides generally account for only about 1 percent of powdered products, while the remaining ingredients are usually sugar alcohols such as erythritol and xylitol. Certain products may also contain a combination of steviol glycosides and cane sugar or raw sugar.
Liquid-based stevia products mainly contain water and may also contain some preservatives such as alcohol. Colorless and transparent products are formulated using steviol glycosides as raw materials; products that are green in color are more likely to be directly extracted from the stevia plant.
Mr. Jeppesen recommended choosing products that combine soluble fiber and steviol glycosides for a calorie-free sweet taste and additional fiber intake. Also, the application and preparation methods of these products are similar to those of sugar, making them a practical alternative for use in cooking.
Some stevia products have a metallic or bitter taste from the stevioside compound.
Tips for Growing Stevia Plants at HomeHow can stevia plants be grown at home?
Stevia is a hardy plant that will thrive under the right conditions. Provided with adequate light and well-draining, lightweight soil, stevia plants will produce more leaves with higher levels of steviol glycosides.
Adjusting watering levels and applying organic fertilizers based on temperature and humidity is also essential. Stevia is not cold tolerant, so it should be moved indoors during winter or have a thick layer of straw mulch added to its roots for insulation.
Next: Following in stevia's footsteps, another natural sweetener has gained widespread attention. It could help manage blood sugar and lipid levels, exhibits potential antiviral effects against COVID-19, and even demonstrates anti-cancer properties.
Read the entire "The Ultimate Guide to Kicking Sugar" series here.