The Bittersweet Symphony of Stevia

For most of us, the word ‘dessert’ is often synonymous with happiness which makes our mundane life more bearable. This inherent craving for sugar, according to Daniel Lieberman, an evolutionary biologist at Harvard University is a deep, deep ancient craving embedded in our evolutionary history.?

When sugar is ingested, our blood sugar levels increase and our body releases insulin to adjust the blood sugar levels to a safer level. As insulin lowers the blood sugar level, the body automatically craves foods that can raise and increase our energy levels instantly aka sugar. This craving for sugar can be due to numerous reasons such as not eating enough, consuming a heavy starchy meal without substantial fat or protein, and a sodium-rich diet. In short, a lack of adequate calories and macronutrients in our daily food habits can trigger intense sugar cravings.

We all know that sugar is addictive, yet we are almost programmed to love sugar in spite of all its repercussions. Humankind has always been in search of alternatives to satiate the feeling of ‘eating something sweet’. Amongst the crowd of artificial sweeteners emerged “stevia”, a naturally derived sweetener that has currently taken fitness and sugar enthusiasts by storm.

Unlike some of its other low-calorie counterparts, stevia is derived from natural sources—and is often considered to have little to no side effects. However, the research on stevia is limited; and while there are some concerns about its effects on the gut microbiome, there is a need for more conclusive evidence.?

But you don’t need to uninvite stevia from the tea party; rather, you must make an informed decision. Based on scientific evidence, this is my attempt to unravel the benefits and potential ill effects of this popular sugar substitute, so that you can indulge your sweet tooth responsibly. So, let’s begin.?

What is stevia?

Stevia is a non-caloric, bio-sweetener derived from a South American plant called ?‘stevia rebaudiana’. Stevia extract, being 200 to 300 times sweeter than sugar, has been considered a great alternative to artificial sweeteners. The two chief compounds’ ?stevioside and rebaudioside’ are responsible for the sweetness of stevia preparations and are used in the food industry as sweeteners. The acceptable daily intake of stevia dry extract defined by the Scientific Committee on Food of the European Food Safety Authority and Food and Drug Administration is 4 mg/kg body mass. It has been recognized as safe by the Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA).

Is it the holy grail of sweeteners?

Numerous research and lab experiments have shown that stevia has shown potential benefits on human health including antidiabetic, antioxidant, antimicrobial, anti-inflammatory anti-cariogenic, hypotensive, antihypertensive, and antitumor actions. While the potential benefits of stevia are still being researched extensively, few studies have shown that the prolonged use of stevia as your daily sugar substitute does come with several underlying side effects which in the long run can hamper the proper functioning of our body, despite the myriad of benefits.

Unregulated and frequent stevia intake can cause changes in the gut microenvironment. Most commercially-available stevia products also include sugar alcohols like erythritol, which if consumed in large amounts can cause digestive issues like bloating and diarrhoea . While stevia is considered safe for patients suffering from diabetes, brands containing dextrose or maltodextrin must be consumed with caution.

Presently, the health effects of low-calorie sweeteners remain inconclusive with research showing mixed findings.? As most of the studies have been conducted on animals, further studies are required to elucidate the side effects of these sweeteners on human beings.

The replacement of refined sugars with low-calorie, natural sweeteners in our daily diet in limited amounts is the first step towards leading a healthier life. Stocking our kitchen pantry with other natural substitutes such as honey, date palm, jaggery, sugar beet, sugarcane, sorghum, coconut sugar, and grape sugar can also help integrate sugar into our lifestyle in a healthier way. Though these natural sugars contain many vitamins, minerals, phytochemicals, antioxidants, and other healthy substances, these also must be consumed in limited quantities and with caution, especially for people with existing health conditions like diabetes, heart disease, or high blood pressure.

So, the next time you think of putting another heaped spoon of jaggery, honey, or coconut sugar into your hot cup of coffee, think twice!? Sugar will always be sugar be it natural or artificial. The way sugar affects our neurological and metabolic pathways is the same irrespective of the type of sugar, though the degree of harm may vary. Nevertheless, excessive sugar intake is harmful and there is no sugar coating on this!

Boost Your Healthspan NOW

If you’re wondering what else you can do to boost your health, understand it better, and lead a healthy life, visit humanedge.co.?

This newsletter is part of our ongoing series.?

(Please note: This newsletter has been edited to correct factual inaccuracies)

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