Introduction to Stevia
Stevia is a natural sugar substitute that is 200 times sweeter than sugar, making it a popular choice for those on a keto diet. It has zero grams of carbs and a zero glycemic index (GI) score, making it a good option for diabetics and pre-diabetics. However, some users have reported side effects from consuming stevia, which may be caused by the artificial sweeteners added to it by companies.
What Is Stevia?
Stevia is a natural sugar substitute that comes from the Stevia rebaudiana plant native to Paraguay and Brazil. It has been used for centuries as a sweetener and has recently gained popularity as a low-carb alternative to sugar.
Is Stevia Safe?
According to the FDA, stevia leaf extracts are safe to consume. However, some users have reported side effects such as bloating, nausea, low blood sugar, and allergies. The problem lies in the ingredients that companies add to stevia to cut costs and increase shelf life. Brands rarely use pure stevia, and instead add ingredients like maltodextrin, which has a GI of 110 and can raise blood sugar quickly.
Common Side Effects of Stevia
Some common side effects of stevia include:
1. Gastrointestinal Issues
Stevia can cause gastrointestinal problems such as diarrhea, bloating, and nausea due to its stevioside content.
2. Hypoglycemia
Stevia can help lower blood sugar levels, but consuming too much of it can cause hypoglycemia, especially when combined with a low-carb diet and diabetic medication.
3. Endocrine Disruption
There is limited research on the effects of stevia on the endocrine system, but a study found that sperm cells exposed to steviol glycosides saw a spike in progesterone production.
4. Allergies
Some users have reported allergies to stevia, although there is no conclusive evidence to support this.
5. Numbness
Some users have reported feeling numbness in their feet and hands after consuming stevia.
6. Sore Muscles
Stevia may cause muscle sensitivity, especially in individuals who engage in strenuous exercise.
7. Low Blood Pressure
Stevia can lower blood pressure, which can be a problem for individuals with low blood pressure or those taking blood pressure medication.
Who Shouldn’t Use Stevia?
Certain individuals should avoid using stevia, including:
- Those taking medications to lower blood pressure
- Those with liver or kidney conditions
- Those taking cancer medications
What to Look Out for When Buying Stevia
When buying stevia, look for the green powdered version, which is less likely to contain additives and chemicals. Avoid brands that add ingredients like maltodextrin, sodium saccharin, and aspartame.
FAQ
Is Stevia Okay to Have Every Day?
According to the World Health Organization, the average person can consume 10 packets of stevia per day without experiencing side effects.
Is Stevia Safe to Use During Pregnancy?
Pure stevia is safe to consume during pregnancy, but be aware of brands that add artificial ingredients like aspartame and maltodextrin.
What Is the Healthiest Sweetener to Use?
The healthiest sweeteners are stevia, xylitol, erythritol, and monk fruit sweetener, which are all natural and don’t contain chemicals.
Does Stevia Cause Inflammation?
Stevia is anti-inflammatory due to its antioxidant content, including flavonoids and diterpene glycosides.
Can Stevia Stall Keto Weight Loss?
Stevia contains zero calories, so it won’t stall weight loss on a keto diet.
Final Thoughts
While stevia is a safe natural sweetener for most individuals, it’s essential to be aware of potential side effects and choose a high-quality brand that doesn’t contain additives and chemicals. If you experience any side effects, consider switching to alternative sweeteners like xylitol, erythritol, or monk fruit sweetener.
