The naturally sweet components of the leaves of the S. rebaudiana Bertoni plant are known as natural-origin steviol glycosides, and they are unchanged throughout extraction and purification.
Steviol glycosides are safe, noncariogenic, nonhypertensive, and appear to have no effect on the gut flora, according to the available research.
Studies on humans have not revealed any gastrointestinal side effects. Studies with high-purity steviol glycosides in both healthy people and those with diabetes show a reduction in postprandial blood glucose as well as a reduction in sugar and energy intake when used to replace carbohydrate and sugar in the diet.
Furthermore, there is no proof that eating meals with LNCSs or stevia increases the desire for sugar or other sweet things. As a result, stevia leaf extract sweeteners are an advantageous and essential tool in calorie and sugar restriction, diabetes treatment, weight control, and healthy lifestyles.
Recent developments have produced higher-purity, natural-origin, better-tasting stevia leaf extracts that assist both product developers and consumers in switching from high-calorie, high-sugar products to reduced or zero-calorie, high-sugar-added products to help meet recommended dietary guidelines.
Table of Contents
Energy intake and weight control with Stevia
Full replacement of caloric sweeteners with LNCSs in foods and beverages can provide a desirable sweet taste with little or no sugar and calories. In light of several recent policy recommendations to reduce sugar in the diet, LCNSs, including steviol glycosides, offer a simple and effective way to reduce both sugar and calories in the diet and thereby also offer a helpful way to manage both energy intake and body weight.
Steviol glycosides
The impact of steviol glycosides on satiety and calorie intake has been examined in 2 studies.
Study 1:
When two reduced-energy/sugar preload meals with steviol glycosides were consumed 20 minutes before an ad libitum lunch and supper, Anton et al. did not see a rise in subjective satiety but discovered that energy intake was dramatically reduced throughout the course of the day. When steviol glycoside was used instead of sucrose, 31 participants consumed 309 kcal less (P 0.001). The daily energy difference was predominantly caused by the energy difference in the two preloads because there were no variations in the energy consumption at lunch or dinner. During the steviol glycoside era, energy compensation was at 24%.
Study 2:
The results of a second trial comparing the effects of steviol glycosides taken in water to a sucrose control 1 hour before an ad libitum lunch in 30 men found no differences in satiety ratings but did find a reduction of 70 kcal in daily energy intake. During the steviol glycoside period, energy compensation was 73%. The difference in energy compensation between the two studies may be explained by a number of variables, including the number and type of preloads used, the interval between preload and ad libitum meal, and the fact that Tey et alstudy .’s was not statistically powered to assess differences in energy intake but was instead powered to detect a 30% difference in blood glucose treatment. The average energy compensation for the two trials was around 50%, which is comparable to the average energy compensation seen for other LNCSs.
Dental caries
It is commonly known that sugar consumption and the likelihood of developing dental caries are related. With stevia, two quick clinical trials were carried out.
Compared to nutritive sweeteners, the data indicate that steviol glycosides are not cariogenic and may be helpful in preventing dental caries (e.g., sucrose, HFCS, etc.). However, more extensive research on stevia’s use as a substitute for cariogenic nutritive sweeteners in humans is needed.
Gut microbiota
The human gut microbiota is a sizable and intricate community of microbes. There have been more than 1000 species identified in total, with 160 of those species being found in the stomach of a single person. There is evidence that type 2 diabetes and obesity may both be influenced by the microbiome.
Steviol glycosides have little impact on the gut microbiota, although data do show that steviol glycosides are broken down by gut bacteria. By producing enzymes that are absent in humans, the microbiota plays a crucial part in the breakdown of food components. Given that Bacteroides is by far one of the most prevalent bacterial groups to be found in the large intestine, it is anticipated that human variability in the hydrolysis of steviol glycosides will be modest.
Blood pressure
The impact of steviol glycosides on blood pressure from 4 weeks to 2 years has been studied in six randomised clinical trials with eight clinical study arms. There were no appreciable differences between the intake of 750–1500 mg/d of steviol glycosides and the placebo control in two clinical arms carried out in healthy persons with normal blood pressure.
Fasting blood glucose and insulin effects
Long-term research shows that high-purity steviol glycosides used as a supplement during interventions without dietary calorie or carbohydrate manipulation do not significantly lower fasting blood glucose, insulin, or glycated haemoglobin (HbA1c) concentrations (Supplemental Table 1). A variety of dosages were used in studies on healthy participants, participants with type 1 and type 2 diabetes, participants with hyperlipidemia, and participants with hypertension. To fully comprehend how steviol glycosides might produce these effects, more study is required.
Steviol glycosides had no discernible effect on blood pressure in people with type 1 and type 2 diabetes in four clinical arms, however in all four, the subjects maintained taking their blood pressure drugs if they were hypertensive. Two studies looked at subjects with mild to moderate hypertension who weren’t using blood pressure medication, and both found a small blood pressure-lowering benefit with stevioside at doses of 750–1500 mg daily.
Takeaway straight benefits of Stevia drop:
- Stevia For Weight Loss:
- Stevia For Diabetes
- Stevia For Blood Pressure
- Stevia For Digestion
- Stevia For Dental Carries:
- Stevia For Skin:
Different forms of Stevia
The stevia we buy in stores is highly refined, so learning about the different kinds first will help us choose the best one.
1. Stevia Powder:
This is the type of stevia that is most frequently consumed and is widely available. Despite the fact that not all stores in India carry it, we can still readily get it online. After isolating the glycosides from the plant and purifying it, stevia powder is the end result.
2. Stevia Tablets:
Small tablets made of purified stevia are compressed, packaged, and sold. This product has also been refined.
3. Stevia Drops:
Purified stevia extract is combined with artificial colours, scents, and water to create a liquid that is stevia drops. In comparison to using conventional sugar, it’s simple to add a few drops of stevia extract to your beverage. However, it is a polished product.
4. Dried Stevia Leaves:
Online retailers sell unprocessed dried stevia leaves. Instead of the refined stevia indicated above, I would advise using dried stevia leaves. Stevia leaves vary in sweetness depending on where they are grown, so try a few brands to find one you prefer.
5. Raw Stevia Leaves:
The best stevia leaves are fresh ones. I enjoy picking up a leaf and popping it in my mouth, but you can also use it as a poultice for skin issues or add it to salads or tea.
Takeway:
My understanding is that providing a large variety of low- and zero-calorie foods and drinks is crucial for those trying to reduce their weight and calorie intake. Stevia has many advantages, including exquisite flavour, natural origin, sustainability, zero calories, zero glycemic load, thermal stability, and tooth friendliness.
Let’s not forget that leading a healthy lifestyle is all about balance, moderation, and getting the right amount of exercise. The only factors that will provide you the tools to manage your weight over the long run are those and nutrition education.
