Stevia Powder
Also known as: Stevia, Sweet Leaf, Sugarleaf, *Stevia rebaudiana* Bertoni
Overview
Stevia is a plant native to South America, recognized for its sweet leaves that contain steviol glycosides, which are approximately 200-300 times sweeter than sugar and calorie-free. Commonly used as a natural sweetener in foods and beverages, stevia has been investigated for potential health benefits including blood sugar and blood pressure management. Research into stevia has reached a moderately mature level, supported by several systematic reviews and meta-analyses that detail its antidiabetic and antihypertensive properties. However, quality of evidence is mixed, indicating a need for further clinical studies to fully understand its effects and applications.
Benefits
Evidence-based benefits of stevia include: - **Blood Glucose Reduction**: A meta-analysis of preclinical studies indicated that doses of 200, 300, and 400 mg/kg led to significant reductions in blood glucose levels. - **Blood Pressure Reduction**: A systematic review noted that stevioside can reduce diastolic blood pressure and fasting blood glucose levels, although effect sizes were small. The mean decrease in diastolic blood pressure was -2.98 mm Hg, pointing towards statistical significance but clinical insignificance. Despite these benefits, results suggest that further human clinical trials are necessary, particularly for diabetic patients who may benefit most from stevia's properties.
How it works
Stevia's antidiabetic effects are believed to stem from its ability to stimulate insulin secretion and improve insulin sensitivity. This is relevant for controlling blood sugar levels. The compound's antihypertensive properties may result from its ability to relax blood vessels, enhancing cardiovascular function. Steviol glycosides, despite being poorly absorbed in the gut, are metabolized by the liver, influencing key pathways associated with glucose and blood pressure regulation.
Side effects
Stevia is generally considered safe, especially in its high-purity forms (≥95% steviol glycosides), and is recognized as Generally Recognized as Safe (GRAS) by the FDA. Common side effects experienced by more than 5% of users include abdominal fullness, epigastric pain, and dizziness. Less common side effects (1-5%) are not well-documented. Rare side effects (<1%) have not been recorded in available literature. While there is no definitive evidence linking stevia to drug interactions, caution is advised when taken with diabetes or hypertension medications due to possible overlapping effects. Pregnant or breastfeeding women should consult healthcare providers for personalized advice as the safety of stevia in these populations remains less established.
Dosage
Recommended dosages for stevia vary: for human consumption, a typical safe range is around 4 mg/kg body weight per day of steviol glycosides. Preclinical studies suggest doses of 200-400 mg/kg are effective for managing blood glucose and blood pressure. Although there is a lack of a clearly defined maximum safe dose, high purity extracts are generally safe up to 4 mg/kg body weight per day. As for form-specific recommendations, stevia is available in powder, tablets, and liquid extracts, with high purity extracts being preferred for consistency in dosage. Users are advised to incorporate stevia into a balanced diet, without specific timing restrictions.
FAQs
Is stevia safe for long-term use?
Stevia is considered safe for long-term use, especially in high purity forms. Consultation with a healthcare provider is recommended for individuals with underlying health issues.
How should stevia be consumed for best effects?
Stevia can be consumed at any time as part of a balanced diet; there are no specific restrictions regarding timing.
Can stevia cure diabetes or hypertension?
Stevia is not a cure for diabetes or hypertension but may serve as a supportive supplement to manage these conditions.
What are the expected benefits of using stevia?
Users may experience modest reductions in blood sugar and blood pressure levels over time, but individual responses can vary.
Research Sources
- https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.2904 – This systematic review analyzed 16 studies regarding the antihyperglycemic effects of stevia leaves, identifying significant reductions in blood glucose at various doses but calling for more clinical trials to strengthen the findings.
- https://pubmed.ncbi.nlm.nih.gov/25412840/ – A meta-analysis of RCTs witnessed 9 studies involving 756 participants and found that stevioside can lower diastolic blood pressure and fasting blood glucose, but noted a significant variance in results quality and methodologies.
- https://www.fda.gov/media/119340/download – The FDA has recognized high purity forms of stevia as GRAS, confirming their safety for human consumption at daily doses of 4 mg/kg body weight. The review discusses regulatory evaluations emphasizing the ingredient's safety profile.
