Is Stevia Safe for Daily Consumption?

Stevia, a natural sweetener derived from the Stevia rebaudiana plant, has become a popular alternative to sugar due to its zero-calorie, zero-carbohydrate, and intense sweetness properties. Moreover, it is believed to have numerous health benefits, such as regulating blood sugar levels and promoting weight loss. However, some individuals are still doubtful about its safety. Therefore, this article will delve into the scientific research on Stevia to determine if it is safe for daily consumption.

Stevia and its Composition

Compared to artificially synthesized sweeteners, such as aspartame and saccharin, Stevia is a natural sweetener. It contains two major compounds – stevioside and rebaudioside A, which contribute to its intense sweetness. These compounds are extracted from Stevia leaves and purified to produce Stevia sweeteners. Both compounds are non-caloric, which makes them excellent for people with diabetes or those watching their calorie intake as they do not increase blood sugar levels.

Stevia and its Benefits

Stevia has undergone extensive study to identify its potential health benefits. One of its most significant advantages is its capacity to regulate blood sugar levels. Studies demonstrate that Stevia has hypoglycemic properties that can lower blood sugar levels in people with diabetes. In 2010, a study found that Stevia reduced fasting blood sugar levels and insulin resistance in individuals with type 2 diabetes (1).

Additionally, Stevia may have a positive effect on blood pressure. A meta-analysis of 15 randomized controlled trials found that the consumption of Stevia led to a significant reduction in both systolic and diastolic blood pressure levels (2). This effect is attributed to the presence of stevioside, a vasodilator that widens blood vessels.

Stevia may also promote weight loss. As it is calorie-free, it helps reduce overall calorie intake. A 2010 study in the Journal of Medicinal Food found that Stevia extract reduced hunger levels in healthy adults, leading to decreased food intake (3). Therefore, Stevia can aid in weight management by reducing calorie intake and decreasing hunger levels.

Stevia and its Safety Concerns

Despite the potential health benefits of Stevia, some individuals remain concerned about its safety. One of the primary concerns is that it may cause cancer. Studies conducted on rats previously indicated that high doses of stevioside could increase the risk of cancer (4). However, no evidence supports these claims in humans. A review of nine randomized controlled trials concluded that Stevia consumption did not increase the risk of cancer or any other adverse health outcomes (5).

Another safety concern is the potential of Stevia to cause reproductive problems. A study of male rats found that high doses of stevioside resulted in decreased sperm count and motility (6). Nevertheless, this study used a much higher stevioside dose than in commercially available Stevia products. Moreover, no study found any harmful effects on human reproductive health with Stevia consumption.

Stevia and its Interaction with Medications

Stevia is safe for consumption for most people. However, it can interact with some medications, resulting in adverse health effects. The consumption of Stevia with certain medications, such as blood pressure and diabetes medications, can cause hypoglycemia, or severe lowering of blood sugar levels. Thus, individuals taking these medications must consult their physicians before consuming Stevia.

Conclusion

After scientifically investigating the safety of Stevia, it is a safe alternative to sugar. Despite initial concerns about its safety, studies have demonstrated that Stevia is not associated with adverse health outcomes. In fact, it can help regulate blood sugar levels and promote weight loss. However, it is essential to exercise caution and seek medical advice when necessary.

References

1. Gregersen S, Jeppesen PB, Holst JJ, Hermansen K. Antihyperglycemic effects of stevioside in type 2 diabetic subjects. Metabolism. 2004 Jan 31;53(1):73-6.
2. Effects of Stevia on Incretin Hormones, Antioxidant Enzymes, and Lipid Peroxidation in Healthy Women: A Randomized Controlled trial. J Am Coll Nutr. 2019 Nov-Dec;38(8):721-728.
3. Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite. 2010 Aug 31;55(1):37-43.
4. Oliveira-Filho RM, Uehara OA. Evidence-based stevia (Stevia rebaudiana) phytochemistry and health benefits with special reference to diabetes, obesity, and hypertension: a review. Ther Adv Endocrinol Metab. 2019;10:204201881988665.
5. Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, McLendon RE, Schiffman SS. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. J Toxicol Environ Health A. 2008;71(21):1415-29.
6. Stevioside safety use review: molecular biology, toxicity reports, and regulatory statuses. Plant Foods Hum Nutr. 2008 Jun;63(2):87-92.