- Zero calories
- Weight control
- Managing diabetes
- Cardiovascular health
- Reducing added sugar intake
- Useful in cooking and baking
- In conclusion
Zero calories
Stevia sweeteners have zero calories. Foods containing stevia-based sweeteners can have zero or minimal calories per serving, depending upon the other food ingredients with which they are combined. For example, stevia sweeteners may be mixed with sugar, which has calories. As a result the finished food will contain some calories. Stevia sweeteners contain zero calories, which means foods and beverages that use stevia sweeteners are usually lower in calories. Extensive research has shown that stevia does not contribute calories or carbohydrates to the diet and does not affect blood glucose or insulin response, which means stevia is safe and appropriate for use by people with diabetes.
An Expert Consensus Statement from Gibson, et al showed agreement that low- and no- calorie sweeteners can be useful tools for replacing high-calorie ingredients, enhancing weight loss efforts, managing postprandial glucose and insulin levels in both persons with and without diabetes without changes in appetite or satiety, and providing dental health benefits.
References
Gibson S, Drewnowski A, Hill J et al. Consensus statement on benefits of low-calorie sweeteners. Nutrition Bulletin 2014; 39(4): 386–9.
Thomas, J.E.; Glade, M.J. Open Obes. J. Stevia: It’s Not Just About Calories. 2010, 2, 101–109
Weight control
As a sugar substitute with zero calories, stevia sweeteners can help reduce or replace calories in foods and beverages and offer low and no calorie alternatives for people looking to lose and control weight. Consuming beverages and foods with stevia sweeteners as part of a healthful diet and lifestyle, including regular physical activity, can assist with weight control and weight loss.
Studies also show that consumption of stevia-containing beverages produce lower feelings of hunger and desire to eat at 30 minutes after consumption as compared to water.
In overweight individuals, evidence also shows the utility of stevia-sweetened beverages in weight loss. In a 12-week study, Higgins and Mattes found those consuming the stevia beverage saw significantly greater weight loss than those consuming the sucrose beverage.
Foods containing stevia may help with a long-term modest effect on body weight, body mass index (BMI), waist circumference and lowering total calorie intake, without over-consumption later in the day.
References
Rogers PJ, Hogenkamp PS, de Graaf C, et al. Does low-energy sweetener consumption affect energy intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies. Int J Obes (Lond). 2016;40(3):381-394. doi:10.1038/ijo.2015.177
Thomas, J.E.; Glade, M.J. Stevia: It’s Not Just About Calories. Open Obes. J. 2010, 2, 101–109</
Rogers PJ, Appleton KM. The effects of low-calorie sweeteners on energy intake and body weight: a systematic review and meta-analyses of sustained intervention studies. Int J Obes (Lond). 2021 Mar;45(3):464-478. doi: 10.1038/s41366-020-00704-2. Epub 2020 Nov 9. PMID: 33168917
Rogers PJ, Hogenkamp PS, de Graaf C, Higgs S, Lluch A, Ness AR et al. Does low-energy sweetener consumption affect energyp intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies. Int J Obes 2016; 40: 381-394
Higgins KA and Mattes RD, A randomized controlled trial contrasting the effects of 4 low-calorie sweeteners and sucrose on body weight in adults with overweight or obesity, American J Clin Nutr 2019; 109: 1288–1301
Stamataki NS, Scott C, Elliott R, McKie S, Bosscher D, McLaughlin JT. Stevia Beverage Consumption prior to Lunch Reduces Appetite and Total Energy Intake without Affecting Glycemia or Attentional Bias to Food Cues: A Double-Blind Randomized Controlled Trial in Healthy Adults. J Nutr. 2020 ;150(5):1126-1134
Farhat G, Berset V, Moore L. Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial. Nutrients. 2019;11(12):3036
Stamataki NS, Crooks B, Ahmed A, McLaughlin JT. Effects of the Daily Consumption of Stevia on Glucose Homeostasis, Body Weight, and Energy Intake: A Randomised Open-Label 12-Week Trial in Healthy Adults. Nutrients. 2020; 12(10):3049
Managing diabetes
Research has shown that stevia sweeteners do not affect blood glucose levels or interfere with insulin. With zero calories, stevia sweeteners offer people with diabetes greater variety and flexibility in budgeting total calorie intake and assisting with weight management.
Following a comprehensive review of the evidence on steviol glycosides, the European Food Safety Authority determined that these ingredients have no negative effect on insulin sensitivity and glucose homeostasis. These findings were consistent across in-vitro, animal and human studies, and in individuals with or without Type 2 Diabetes.
Stevia has been confirmed as safe and appropriate for persons with diabetes. As a sugar replacer, stevia may benefit blood glucose & insulin levels, with no negative effect on glucose homeostasis.
References
Effect of Steviol Glycosides on Human Health with Emphasis on Type 2 Diabetic Biomarkers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Bundgaard Anker CC, Rafiq S, Jeppesen PB. Nutrients. 2019;11(9):1965. Published 2019 Aug 21. doi:10.3390/nu11091965
Stevia: It’s Not Just About Calories. Thomas, J.E.; Glade, M.J. Open Obes. J. 2010, 2, 101–109
Antihyperglycemic Effects of Stevioside in Type 2 Diabetic Subjects. Gregersen, S.; Jeppesen, P.B.; Holst, J.J.; Hermansen, K. Metabolism 2004, 53, 73–76
Effect of Stevia rebaudiana on glucose tolerance in normal adult humans. Thomas, J.E.; Glade, M.J. Open Obes. J. 2010, 2, 101–109
EFSA. 2010a. Scientific opinion on the safety of steviol glycosides for the proposed uses as food additive. EFSA J 8(4):1537 [85 pp.]; doi: 10.2903/j.efsa.2010.1537. Available from: http://www.efsa.europa.eu/en/ efsajournal/doc/1537.pdf.
N. H. Mohd-Radzman, W. I. W. Ismail, Z. Adam, S. S. Jaapar, and A. Adam, “Potential roles of Stevia rebaudiana Bertoni in abrogating insulin resistance and diabetes: A Review,” Evidence based Complementary and Alternative Medicine, vol. 2013, Article ID 718049, 10 pages, 2013.
Anton, S., Martin, C., Han, H., Coulon, S., Cefalu, W., Geiselman, P., et al. (2010). Effects of Stevia, aspartame, and sucrose on food intake, satiety and postprandial glucose and insulin levels. Appetite, 55, 37–43.
Stamataki NS, Scott C, Elliott R, McKie S, Bosscher D, McLaughlin JT. Stevia Beverage Consumption prior to Lunch Reduces Appetite and Total Energy Intake without Affecting Glycemia or Attentional Bias to Food Cues: A Double-Blind Randomized Controlled Trial in Healthy Adults. J Nutr. 2020 ;150(5):1126-1134
Stamataki NS, Crooks B, Ahmed A, McLaughlin JT. Effects of the Daily Consumption of Stevia on Glucose Homeostasis, Body Weight, and Energy Intake: A Randomised Open-Label 12-Week Trial in Healthy Adults. Nutrients. 2020; 12(10):3049
Cardiovascular health
Studies have shown that stevia has no negative effect on cardiovascular risk factors, such as glycemic load, HbA1C, fasting glucose, or serum insulin. A meta-analysis also indicated a small reduction in blood pressure with stevia consumption.
Long-term, the use of stevioside may have a small lowering effect on blood pressure, though most studies used consumption levels higher than the acceptable daily intake (ADI).
References
Onakpoya IJ, Heneghan CJ. Effect of the natural sweetener, steviol glycoside, on cardiovascular risk factors: a systematic review and metaanalysis of randomised clinical trials. Eur J Prev Card. 2015;22:1575–87
Maki, K., Curry, L., Reeves, M., Toth, P., Mckenney, J., Farmer, M., et al. (2008). Chronic consumption of rebaudioside A, a steviol glycoside, in men and women with type 2 diabetes mellitus. Food and Chemical Toxicology, 46, 47–53
Higgins KA and Mattes RD, A randomized controlled trial contrasting the effects of 4 low-calorie sweeteners and sucrose on body weight in adults with overweight or obesity, American J Clin Nutr 2019; 109: 1288–1301
Reducing added sugar intake
Stevia sweeteners may be used as replacement for added sugar in beverages and foods such as reduced-calorie soda, juice, desserts, sauces, yogurt, pickled foods, breads and confections.
References
Stevia: It’s Not Just About Calories. Thomas, J.E.; Glade, M.J. Open Obes. J. 2010, 2, 101–109
Useful in cooking and baking
Stevia sweeteners provide an excellent alternative and sugar substitute when sweetening foods such as cereal, yogurt and fruit. Some stevia recipes allow for cooking and baking with these sweeteners, however appropriate usage levels vary according to the stevia sweetener that is used. For best results, follow the directions outlined by the manufacturer.
In conclusion
When substituted for sugar, stevia can help with weight management by reducing added sugar and calories. Stevia can be used by anyone, including normal-weight persons, who simply want to reduce overall sugar intake and improve dietary quality. All major regulatory bodies found stevia to be safe and suitable for the entire family.
One Caveat: Stevia, like all LNCS, is a tool for managing weight and dietary quality, but should not be the only tool. Placing the burden of solving the obesity crisis on a single factor would be inappropriate. This requires a gradual change in eating style, lifestyle, with stevia and LNCS as part of that plan.
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For more information about stevia, contact the International Stevia Council or the Calorie Control Council.