As a diabetic, sugar can be a powerful foe. Giving up sugar, however, is often the least-tolerable means of controlling sugar intake, resulting in the manufacturing of countless substitutes, including stevia.
So, what exactly is stevia?
Stevia: A Brief History
Stevia is derived from the stevia plant, a shrub native to South America. Its leaves are harvested, and the subsequent extract is the sweetener many have come to know and love. Boasting no calories and 2 to 400 times the sweetness of conventional, processed sugar, stevia seems to be the perfect natural sweetener for individuals of any low-sugar needs—especially those with diabetes. Due to its sweet nature, stevia is found in different forms, including liquids, tablets, and granules.
Is Stevia the Ideal Sweetener?
Although stevia can be an excellent sugar substitute for individuals trying to move away from excess sugar consumption, there are some concerns associated with its use. To begin, stevia sweeteners are rarely just stevia; because the extract is so much sweeter than traditional sugar, manufacturers typically add various ingredients to make the product shelf-stable (preservatives), as well as stretching agents (starches) to distribute the extremely sweet taste more evenly.
Neither of these solutions is inherently bad, but both can be problematic, as these ingredients do contain calories, and do prompt an insulin response. While no definitive adverse effects have been found in clinical trials, one study did find a link to decreased fertility in mice. It is important to note, however, that this would require continual use of stevia extract, rather than occasional or minimal use, such as sweetening tea, coffee, or other drinks.
The efficacy of stevia depends, too, on the quality of the plant. A higher-quality plant and stabilizing ingredients often yield a similarly high price point, but cheaper alternatives may contain less stable preservatives, pesticides, and other ingredients whose effects have not been proven to be edible or safe over the long-term.
Verdict
Ultimately, the jury is still out somewhat: although most studies have shown that stevia extract is useful for men and women needing to eliminate or cut back on sugar consumption, some concerns still exist with regard to stevia extract’s effect on hormones. This particular plant has been used as a sweetener for approximately 1500 years, though the leaves were used primarily as a drink sweetener, rather than being baked or heavily processed.
As with any new food product, pay attention to your body’s wants and needs. Although some users have noticed no adverse effects or problems, others have discovered an unwelcome change in blood sugar following use. Begin using small amounts, perhaps in a morning cup of coffee, and gradually work your way up, paying attention to your own body’s chemistry and reactions as you go, focusing on how your blood sugar responds.
Significant bodies of research show that stevia may be an excellent addition to the arsenal of individuals with diabetes. Try it out for yourself, listen to your body, and enjoy a calorie-free sweet-tooth experience.
