stevia extract powder
Also known as: Stevia, Stevia leaf extract, Steviol glycosides, Stevia extract powder, Stevia rebaudiana
Overview
Stevia extract powder is a natural, calorie-free sweetener derived from the leaves of the Stevia rebaudiana plant, native to South America. Its primary active compounds are steviol glycosides, such as stevioside and rebaudioside A, which are responsible for its intense sweetness. Classified as a non-nutritive sweetener and dietary supplement, stevia is widely used as a sugar substitute in foods and beverages to help reduce calorie intake. High-purity stevia extracts contain at least 95% steviol glycosides and are approved by major regulatory agencies for food and beverage use. While extensively studied for its effects on blood sugar and blood pressure, research on other potential health benefits is ongoing. The evidence quality varies, with some studies showing significant effects on blood pressure, while others indicate minimal impact on appetite and glucose levels in healthy individuals.
Benefits
Stevia offers several evidence-based benefits, particularly for individuals managing specific health conditions. The most significant benefit is its potential to reduce blood pressure. A meta-analysis of clinical trials found a significant reduction in systolic blood pressure by approximately 6.32 mm Hg (95% CI: −10.17 to −2.46; p = 0.001), indicating a moderate but clinically relevant effect, especially in non-diabetic individuals. While stevia does not significantly affect glucose homeostasis in healthy individuals, it may promote insulin sensitivity in diabetic populations, offering a potential benefit for blood sugar management. These benefits make stevia a valuable option for individuals with hypertension and diabetes seeking to reduce sugar intake and potentially improve cardiovascular and metabolic health. The evidence for blood pressure reduction is considered high-quality, while evidence for insulin sensitivity is moderate and requires further study.
How it works
Steviol glycosides, the active compounds in stevia, are not metabolized in the upper gastrointestinal tract. Instead, they pass through to the colon, where gut bacteria break them down into steviol. Steviol is then absorbed into the bloodstream and further metabolized by the liver before being excreted. This unique metabolic pathway contributes to stevia's calorie-free nature. While the exact molecular targets are not fully understood, stevia may interact with the cardiovascular system by influencing blood pressure regulation. It is also hypothesized to affect insulin sensitivity, potentially by modulating glucose metabolism pathways, particularly in individuals with diabetes. The interaction with gut microbiota is crucial for its bioavailability and subsequent physiological effects.
Side effects
Stevia is generally considered safe by regulatory agencies, with an acceptable daily intake (ADI) established. Common side effects are not well-documented but may include mild gastrointestinal disturbances such as bloating or nausea, especially with high intake. Uncommon side effects (1-5%) could involve potential allergic reactions or more pronounced digestive issues. Rare side effects (<1%) are not well-documented. A key safety consideration is its potential interaction with blood pressure medications, as stevia itself may lower blood pressure. Individuals taking antihypertensive drugs should consult their healthcare provider to avoid excessive blood pressure drops. While no absolute contraindications are established, caution is advised for individuals with pre-existing low blood pressure or those on medications that affect blood pressure. Pregnant or breastfeeding women should also consult a healthcare professional before regular use due to limited specific research in these populations. The ADI provides a guideline for safe consumption, emphasizing that exceeding this limit may increase the risk of adverse effects.
Dosage
There is no established minimum effective dose for specific health benefits of stevia, as it is primarily used as a sweetener. The optimal dosage is guided by the acceptable daily intake (ADI), which is set at 4 mg/kg body weight per day of steviol equivalents. This ADI represents the amount that can be consumed daily over a lifetime without appreciable health risk. For example, a 60 kg person could safely consume up to 240 mg of steviol equivalents per day. Stevia is typically consumed as a sweetener in foods and beverages, and its usage should align with this ADI. There are no specific timing recommendations for consumption. For safety and efficacy, high-purity stevia extracts are recommended. It's important to note that steviol glycosides are not absorbed intact but are metabolized by gut bacteria before absorption, which influences their bioavailability.
FAQs
Is stevia safe to consume daily?
Yes, stevia is generally considered safe for daily consumption within the acceptable daily intake (ADI) of 4 mg/kg body weight per day of steviol equivalents, as approved by major regulatory agencies.
Can stevia help with weight loss?
Stevia is a calorie-free sweetener, which can help reduce overall calorie intake when used as a sugar substitute. However, it does not significantly affect appetite or glucose levels in healthy individuals, so its direct impact on weight loss is primarily through calorie reduction.
Does stevia affect blood sugar levels?
In healthy individuals, stevia does not significantly affect blood sugar levels. However, some research suggests it may promote insulin sensitivity in diabetic populations, potentially aiding in blood sugar management for those with diabetes.
Are there any drug interactions with stevia?
Stevia may potentially interact with blood pressure medications, as it has been shown to lower blood pressure. Individuals taking antihypertensive drugs should consult their healthcare provider to avoid excessive blood pressure drops.
What is the best form of stevia to use?
High-purity stevia extracts, containing at least 95% steviol glycosides, are recommended for safety and efficacy. These forms are widely approved by regulatory bodies for use in foods and beverages.
Research Sources
- https://www.sweeteners.org/scientific_studies/effects-of-stevia-consumption-on-appetite-in-adults-a-systematic-review-and-dose-response-meta-analysis-of-randomized-controlled-trials/ – This systematic review and meta-analysis of eleven clinical trials investigated the effects of stevia on appetite. It concluded that stevia does not significantly affect appetite scores, though it might increase desires to eat in some contexts. The study noted limitations due to limited data on energy intake and moderate to low certainty of evidence.
- https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Stevia_(food_drink)_.pdf – This source, a meta-analysis of nine randomized controlled trials, found that stevia significantly reduced systolic blood pressure by approximately 6.32 mm Hg. The effects were primarily observed in non-diabetic individuals, indicating high-quality evidence for its blood pressure-lowering effects.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4890837/ – This systematic review discusses the metabolism of steviol glycosides, explaining that they are not absorbed intact but are broken down by gut bacteria into steviol, which is then absorbed and metabolized. It also touches upon stevia's potential to promote insulin sensitivity in diabetic populations, though noting that evidence is mixed and requires further study.
- https://foodinsight.org/everything-you-need-to-know-about-stevia-sweeteners/ – This article from the International Food Information Council (IFIC) provides an overview of stevia, confirming its general safety and regulatory approval. It highlights the acceptable daily intake (ADI) of 4 mg/kg body weight per day of steviol equivalents, serving as a guideline for safe consumption.
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