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We all know that sugar isn’t healthy, especially in excess, but increased awareness about the problems with sugar consumption have led to the development and use of sugar substitutes.
Some of these substitutes are harmful, and some are beneficial alternatives. Most alternative sweeteners on the market are artificially created and have a host of side effects. Others, like honey or maple syrup, have slightly more health benefits than processed sugar but are still high in naturally occurring types of sugar such as fructose.
One sweetener that often gets lost amid the confusion is stevia…
What is Stevia?
Stevia is an herb, originally from South America, though it now grows throughout the world.
It is naturally very sweet and considered 100 to 200 times sweeter than sugar, but it doesn’t raise blood sugar levels like sugar and other artificial sweeteners do.
It has been used as a sweetener and medicinal herb in various cultures around the world for centuries but has only gained modern popularity in recent years.
Unfortunately, while stevia leaf (in fresh or dried form), is a natural herbal sweetener, many modern forms of stevia based sweeteners are powdered and processed. In fact, popular powdered stevia sweeteners go through dozens of steps during processing from bleaching to chemical alteration.
There are two compounds in stevia that are responsible for the sweetness: Stevioside and Rebaudioside A.
Rebaudioside A is most often extracted and used in stevia powders and sweeteners, but it is not usually the only ingredient. In fact, most stevia sweeteners on the market contain added erythritol from corn, dextrose or other artificial sweeteners.
Stevioside only makes up about 10% of the sweetness in stevia but also has the unusual bitter aftertaste that many people don’t like in stevia. It also contains most of the beneficial properties of stevia that are credited with the health benefits and is the most well studied.
Is Stevia Safe?
To answer this question, it is important to differentiate between processed forms of stevia and the naturally occurring herbal form.
Stevia as the green plant that you can grow in your backyard or find as dried leaf or tincture form is considered safe and has even been studied and found to have health benefits.
Powdered and bleached stevia, though FDA approved, has not been studied and undergoes an extensive chemical process to reach its final white powdered form.
Benefits of Stevia (in Natural Form)
Stevia as a medicinal herb has been used for centuries but has also been recently studied for its health benefits.
One double-blind placebo study found that regular consumption of stevia can help reduce blood pressure for patients with mild hypertension.
Another study found that stevia may have the potential to reduce breast cancer cell growth, though this hasn’t been extensively researched yet.
Follow up studies have uncovered potential benefits in reducing blood sugar and in avoiding other types of cancer growth.
In addition, most people who consume stevia use it as an alternative for sugar, and simply avoiding sugar can have health benefits of its own.
Risks of Stevia
Even in natural form, there are also some potential risks of using stevia.
It has an extremely sweet natural taste but doesn’t affect blood sugar levels. While this would logically be a good thing at first glance, there is a potential downside to this. The body expects a blood sugar change when consuming sweet foods. Some experts speculate that it might be stressful to the body when it expects a blood sugar rise and it doesn’t occur, though this hasn’t been proven.
Researcher Sarah Ballantyne also presents some concerns about the potential hormone-mimicking and altering effects:
There is evidence that steviol glycosides have contraceptive effects in both males and females. In particular, one specific steviol glycoside, called stevioside, has been shown to have potent contraceptive properties in female rats, implying that stevia may have an impact on estrogen, progesterone or both.
While small and occasional consumption of stevia likely has little to no impact on general health, it should not be consumed on a regular basis especially by those with altered hormone balance and dysfunctional immune systems.
The only studies I found on this hormone aspect indicated that extremely large amounts of the Stevioside part of the plant would be needed to affect hormone balance (and Stevioside only makes up 10% of the sweet compounds in the plant), so I don’t think this is a tremendous concern, especially for moderate or occasional use.
Even though studies show that only extremely large amounts of stevia would be needed to cause temporary infertility or hormone problems, I would still personally avoid stevia if I struggled with hormone problems or infertility.
Final Thoughts on Using Stevia
No human studies have ever shown any problems from pure and natural forms of stevia and dozens of studies have shown potential benefits from it.
Personally, I feel safe using stevia in leaf form or tinctures made from leaf form but avoid the white processed and powdered versions. It’s always possible to overdo things though, so I use it in moderation and vary it with other forms of natural sweeteners with a good safety profile (and taste!) like monk fruit extract or allulose sweetener.
In particular, the two forms of stevia I use are:
- Stevia Leaf– Which I use in teas as a sweetener and to make this stevia tincture (for use in recipes or drinks)
- Sweet Drops Stevia– A pre-made stevia tincture that comes in various flavors
What do you think? Does your family use stevia?
I tried stevia in the past in its natural leaf form but ground. I thought it was awful!!! Not sweet at all but really bitter – it went in the bin!!!
The bitterness was because you used too much. Try using far less…and then only increase the amount by your taste.
YES, it only takes the tiniest pinch for good flavor…bitterness indicates overuse…we grow the plants here in the summer, collecting and drying the leaves as the season progresses, then store the dried leaves for use in winter. It only takes a tiny pinch of a leaf to sweeten a cup of coffee or tea…if you’re making a whole gallon of sun tea, one or two small leaves would be enough…it’s crazy sweet stuff, however the end product needs to be consumed within about 24 hours or it will mold as stevia does not possess the preservative quality of real sugar.
Two dry stevia leaves in a cup of tea,all the sweetness i need to start the day. Two glasses of water with a trickle of lemon juice from the garden is my other option.
I suffer from migraines and am triggered by artificial sweeteners like aspartame. I noticed that I also get them when I have anything containing “stevia extract,” but not when I have anything containing “stevia leaf” or “organic stevia” so I wholeheartedly agree with this article. For me, the proof is in the reaction, or lack thereof.
Thank you! I also suffer migraines from artificial sweeteners! I did not want to subject myself to the pain so added stevia to list of products to avoid. The stevia products in the grocery stores look just as processed as the saccharine. Now, I know it is viable option when it is leaf form!
I have migraines, but didn’t notice stevia extract (liquid form) trigger them. Of course we all have different triggers. Anyway, what helps me during attack is 500 mg regular flush niacin. Once I start flushing, attack goes away. No kidding. Of course flushing is an experience too-with hive like burning, itching, and eventually chills, but it stops after an hour or so and leaves me headache free.
If you buy the right brand, that bitterness isnt there. 98% pure rebudiana, which is the sweetest part of the plant, there is not much bitterness at all.
You don’t need much to bake or use in your coffee.
The best I’ve ever tried so far is everstevia
I’ll have to check that brand out! The brand we love that is not bitter is Omica Organics. We buy it in big bottles. Apparently, there’s something about the harvesting or processing or something that can cause that bitterness. They say they do it differently.
Great article. I’m not a big fan of videos either.
I use liquid Stevie that I purchase from Trader Joes.. Is not powder form, I won’t use that this is pure extract from the leaf. I use it every day in my coffee!! I have had no side effects or anything negative happen to me for using it. I’m diabetic and it’s about time I had something I could use that want killing me in the process!
I use liquid Stevie that I purchase from Trader Joes.. Is not powder form, I won’t use that this is poor extract from the leaf. I use it every day in my coffee!! I have had no side effects or anything negative happen to be for using it. I’m diabetic and it’s about time I had something I could use that want killing me in the process!
I would definitely be interested in video tutorials. 🙂
I watch videos that are how-to, but not all of them. Only the ones that are something I don’t know how to do and I want to know how to do. I actually use YouTube a lot for simple cooking stuff, like kneading bread and cutting different types of veggies, just so I can see it myself.
If I saw the above promo video as an ad on a site, I definitely wouldn’t watch it. Are you considering doing video tutorials, or just posting your promo elsewhere?
I’ve thought about doing video tutorials at some point, if they would be helpful to anyone… just trying to gauge that mainly. Thanks for the comment!
I’m with you. especially when ads start first before the video. even with audios i like to find a transcript instead. but i’m getting more patient. loved your grains are slowly killing you.
I admit it – I don’t normally watch videos either. (Glad to hear it’s not just me!) I keep the volume of the speakers turned off because I’m normally listening to music and would rather read the info than change the speakers. Or else there are other people in the room that I don’t want to disturb with noise from the computer. The only time I watch a video is when it’s showing me how to do something that I really need a visual for. It’s basically quicker for me to read info than wait for it to be explained in a video.