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Steviosides

Also known as: Stevia glycosides, Stevia extract, Stevia, Stevioside, Stevia rebaudiana extracts, Steviosides

Overview

Steviosides are natural glycosides extracted from the leaves of the *Stevia rebaudiana* plant, native to South America. Known for their intense sweetness, they are approximately 200 to 300 times sweeter than sucrose and contain no calories. This makes steviosides a popular option for individuals looking to reduce sugar intake and manage calories. Additionally, their negligible glycemic index supports weight management and blood sugar control. Research has shown potential health benefits, including lower blood pressure and improved fasting glucose levels; however, findings are inconsistent, indicating a necessity for further research. Steviosides are available in various forms, including liquid extracts and tablets, with different absorption rates and efficacy depending on individual use.

Benefits

Steviosides are linked to several evidence-based health benefits: (1) **Blood Pressure Control**: Meta-analyses indicate a modest reduction in diastolic blood pressure averaging -1.58 mm Hg, suggesting cardiovascular advantages. (2) **Fasting Blood Glucose Regulation**: Randomized controlled trials report a significant decrease in fasting blood glucose levels by about -0.16 mmol/L, especially in type 2 diabetes patients. (3) **Weight Management**: Preliminary evidence suggests potential impacts on body mass index in individuals at risk for diabetes or cardiovascular diseases, though robust studies are needed to confirm such effects and determine their applicability to broader populations.

How it works

Steviosides interact with sweet taste receptors, providing sweetness without contributing caloric energy or significantly affecting glucose metabolism. They are poorly absorbed by the human body, with most excreted unchanged in urine. Some early studies propose that steviosides may modulate blood pressure and blood glucose levels, though the exact biological pathways are not fully understood and require further investigation.

Side effects

The FDA classifies steviosides as Generally Recognized As Safe (GRAS). Reported side effects are generally minor and infrequent, including abdominal fullness, epigastric discomfort, and dizziness, affecting approximately 5% of users. Serious adverse reactions are rare. Individuals taking diabetes or hypertension medications should exercise caution, as steviosides may further lower blood sugar and blood pressure. Caution is also advised for those with gastrointestinal issues. Pregnant or breastfeeding women should consult healthcare providers before using steviosides due to limited safety data in these demographics.

Dosage

The recommended daily dosage for steviosides typically ranges from 250 mg to 1000 mg, with an upper safety limit set at 1500 mg. The acceptable daily intake (ADI) is defined as 0-4 mg per kilogram of body weight, equating to roughly 240-320 mg for a 60 kg individual. Although no specific timing for consumption is established, taking steviosides prior to meals may aid in appetite control. The form of intake, whether as tablets or liquid extracts, can influence absorption rates, impacting overall bioavailability and efficacy.

FAQs

Is stevioside safe?

Yes, steviosides are generally recognized as safe, but long-term data are limited. Common side effects include abdominal fullness and dizziness.

When should I take stevioside?

There’s no specific timing recommended, but taking it before meals might help with appetite control.

What health benefits should I expect?

You may see small reductions in blood pressure and blood glucose, with possible moderate benefits in weight management.

Are there any misconceptions about stevia?

Some marketing claims suggest stevia significantly aids in long-term weight loss and metabolic health, which are not strongly supported by evidence.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5586139/ – This comprehensive review examines the pharmacological properties and health benefits of steviosides, highlighting their role in blood pressure and blood glucose regulation. The analysis reinforces the potential cardiovascular benefits of steviosides while emphasizing ongoing research for conclusive evidence.
https://pubmed.ncbi.nlm.nih.gov/24762272/ – This meta-analysis discusses various studies on the effects of steviosides on blood pressure and glucose control. The findings suggest modest yet significant health improvements, particularly among those with existing metabolic disorders, although variability between studies necessitates cautious interpretation.