With diabetes on the rise massively, especially Type 2, there always remains a demand for an absolutely risk-free sugar substitute. Stevia has gained increasing popularity as a naturally calorie-free sweetener in the last decade. The experts hail it as a miracle for diabetics managing their blood glucose, but is stevia good for diabetic people? In this article, we would be looking deeper into the science that you can really decide if stevia should be on your plate or not.
Does stevia actually help with blood sugar control?
Yes, stevia can be useful to reduce blood sugar levels; however, it is definitely not a cure.
The big selling point of Stevia is that its components are zero-calorie and plant-based. Studies have shown that the steviol glycosides in stevia are responsible for its sweetness and cause no increase in blood glucose after their consumption. In fact, researchers have published a study in the Journal of Clinical Nutrition, showing that those who substituted sugar with stevia showed a decrease in blood sugar elevation after meals. This would be beneficial to diabetics as it improves blood sugars following meals. However, most times the drop is modest. Like other supplements, stevia helps diabetics regulate their blood sugar levels when combined with a healthy diet, but it cannot reverse diabetes on its own.
While stevia is often considered a safe and beneficial sugar alternative for managing blood sugar, it’s also important to consider other aspects of diabetes care. If you’re interested in foods that can help with diabetic complications, such as retinopathy, our article on foods for diabetic retinopathy can offer valuable insights.
In 2023, the WHO recommended avoiding NSS (non-sugar sweeteners) for the purpose of controlling body weight or risk reduction of NCDs (noncommunicable diseases). A few more well-known NSS are:
- Acesulfame K
- Aspartame
- Advantame
- Cyclamates
- Neotame
- Saccharin
- Sucralose
- Stevia and its derivatives
These do not contribute to essential nutrition and are not needed in a balanced diet. Overall, the WHO recommends that people reduce total sugar in diets early in life to enhance health outcomes.
Are there any research papers that talk about stevia’s efficiency?
Yes, there is research on the efficacy of stevia, particularly its use as a non-sugar sweetener for individuals with diabetes or metabolic concerns. Here are some studies that support or evaluate its effects:
A 2020 research results demonstrate:
- No significant differences in fasting blood sugar levels from baseline to two hours after ingestion among the participants.
- In addition, insulin, HbA1C, and lipid concentration differences between the test groups were not considered statistically significant.
- Results of this study suggest that the tested doses of stevia in sweetened tea may be the alternative to sucralose for diabetic patients without having adverse effects on blood glucose, HbA1C, insulin, or lipid levels.
A 2005 study demonstrated that:
- Stevioside, the predominant constituent of Stevia, does not only increase insulin levels but also inhibits hepatic glucose production. This is because the gene expression of one glucose-relevant gene is downregulated, thereby exerting an anti-hyperglycemia effect.
A 2011 study aimed to evaluate the glycaemic index (GI) and blood glucose-lowering effects of chapathi (wheat flour bread) made with 2% stevia leaf powder in women with type 2 diabetes. Six participants consumed glucose, plain chapathi, and stevia-incorporated chapathi on separate days to determine the GI. Results showed:
- A GI of 71 for plain chapathi and 62 for the stevia chapathi.
- Over a period of 30-days, daily consumption of stevia chapathi led to significant reductions in fasting (104 to 87.5 mg/dl) and postprandial (250 to 183 mg/dl) blood glucose levels. After discontinuing stevia, blood glucose levels increased again.
Does stevia have an impact on insulin production?
Stevia does not seem to work like sugar to activate insulin.
The difference here between sugar and stevia is that the body uses insulin in the absorption of sugar; that is why the body produces more insulin to keep the blood glucose levels in balance. However, the metabolism of stevia is different, for it has been shown through most studies done on animals that stevia does not stimulate the pancreas to produce more insulin, making stevia very promising for individuals with insulin resistance or Type 2 diabetes. However, human studies have shown mixed results. Although stevia has been noted to produce a lesser increase in insulin, the chronic effect of stevia on insulin sensitivity, therefore, would require greater scrutiny.
Is stevia safer than artificial sweeteners?
Yes, it’s relatively safer because stevia is a natural source of origin, though not one hundred percent perfect.
Stevia, which comes from the Stevia rebaudiana plant, is a “natural” sweetener as opposed to artificial ones like sucralose or aspartame. Many find comfort in its plant origin because some artificial sweeteners have raised health concerns. A review by the European Food Safety Authority found stevia safe if consumed within accepted daily amounts. But “natural” isn’t “risk-free.” Overuse of any sweetener, including stevia, could adversely affect the gut microbiome or perhaps insulin sensitivity, and more research is needed to understand those effects better.
Are there any side effects to using stevia for diabetes management?
Over-reliance on stevia could mask unhealthy eating habits.
Though stevia itself is low-risk in moderation, relying too heavily on it can sometimes promote the belief that sweetened foods, even if sugar-free, are harmless. For diabetics, prioritising whole, nutrient-dense foods over sugar substitutes can make a more meaningful impact on health. Overuse of stevia could also dampen your taste perception, making natural sugars in fruits and vegetables taste less satisfying. Nutritionists often advise a balanced approach: use stevia sparingly to enhance a healthy diet, not as a crutch to satisfy a habitual sweet tooth.
How much stevia is recommended?
The amount of stevia acceptable varies from one person to another depending on their needs and preferences. According to the Joint Expert Committee on Food Additives, an acceptable daily intake of up to 4 mg per kilogram of body weight, expressed as steviol equivalents, is proper. For example, a person weighing 70 kilograms can safely take in as much as 280 mg of stevia per day. However, one should be careful and only use an adequate portion of stevia, especially if one has some health condition. One might wish to speak with a medical professional for a more accurate consultation.
Conclusion:
While stevia may be a safer and potentially helpful sugar alternative for people with diabetes, it’s not a magic bullet. It doesn’t cause blood sugar spikes and doesn’t demand insulin the way traditional sugars do, which makes it a favourable option for many. However, relying too much on sweetened foods, even those with “healthy” labels, can steer dietary habits in the wrong direction. For diabetics, the key lies in using stevia mindfully within a balanced diet, combined with other lifestyle measures for effective blood sugar control.
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