- What is Stevia?
- Benefits of Stevia
- Side Effects of Stevia
- Weight Loss: A Sweet Deal
- Blood Sugar: How Stevia Helps
- Hormone Level: It's Complicated with Stevia
- Menopause: Navigating the Symptoms
- Diet: Incorporating Stevia into Your Diet
- Dosage: Safe Stevia Dosages
- Interactions: Stevia with Other Substances
- In the Sweet End
- Frequently Asked Questions (FAQ)
The Skinny on Stevia: Sweetening the Deal for Weight Loss
Ever been in the sweet spot of a diet plan, the scales tipped in your favor, only for that sweet tooth to rear its head? Imagine you could indulge it without the guilt? Let’s meet Stevia, a natural sweetener that packs a sweet punch but weighs in at zero calories.
What is Stevia?
Stevia is a fascinating green gift from Mother Nature. Extracted from the leaves of the stevia plant, it boasts a sweetness that ranges from 100 to 300 times that of regular table sugar. The best part? Zero carbs, zero calories, and absolutely no artificial nasties.
You’ll find Stevia in many products: diet sodas, light juices, and even in delightful baked goods, given its resilience to high temperatures. But a word of caution – always opt for products that mention ‘stevia extract’ or ‘Stevia rebaudiana’. These indicate a purified form of stevia, the only type that’s been green-lighted by the FDA. Steer clear of the whole leaves or crude extracts as their full impact on health is still under the radar.
Benefits of Stevia
There are many health benefits of stevia:
- Zero Calories, Maximum Sweetness: Stevia offers the sweetness we crave without the caloric baggage.
- A Friend to Diabetics: Some studies have highlighted Stevia’s potential in reducing blood glucose levels by up to 35% in humans.
- Safety First: Contrary to some myths, Stevia, especially in its purified form, is not carcinogenic.
Side Effects of Stevia
No ingredient, however magical, is without its challenges. Consuming Stevia may result in:
- A drop in blood pressure.
- A little disruption in the hormone harmony.
- Being a diuretic, it speeds up the release of water and electrolytes, posing potential kidney challenges.
- And, paradoxically, while it’s used for weight loss, it may stimulate weight gain in certain scenarios.
Weight Loss: A Sweet Deal
Here’s where our story gets juicy. You see, studies suggest that using non-nutritive sweeteners like stevia can help us consume less energy and lose weight.
A Hypothetical Example: Picture our friend, Jane. She was struggling to shed those extra pounds. She started swapping sugar with stevia in her morning coffee and afternoon baking. The result? Jane managed to reduce her calorie intake without sacrificing sweetness, and her scales finally started tipping favorably.
Research backs up Jane’s experience. A clinical trial, including healthy adults, found daily doses of stevia didn’t affect blood sugar levels but did cut energy intake. A study with overweight female rats saw a significant decrease in weight gain and food intake with stevia. Now, of course, we’re not rats, but these findings are promising for us humans too.
My Favorite Menopause Weight Loss Supplements
I have compared the 4 top all-in-one weight loss supplements that contain ingredients that help with healthy menopause weight management.
Check out my top recommendation here.
Stevia just like other plant based extract – Mulberry, Lemon Balm and Ashwagandha contributes to weight management.
Blood Sugar: How Stevia Helps
Stevia doesn’t just add sweetness to your diet. It may also help manage blood sugar levels.
In multiple randomized controlled trials, stevia reduced post-meal blood sugar levels significantly. Another study used whole stevia leaves and recorded a 35% blood sugar reduction in type-2 diabetics. So while you’re savoring that stevia-sweetened dessert, your blood sugar might just be getting a much-needed break.
A plant based option for sweetener – Monk Fruit – for managing blood sugar
Hormone Level: It’s Complicated with Stevia
However, stevia’s effects on hormones, especially during menopause, is a grey area.
Some research shows no significant impact, while others suggest that the active ingredient in stevia, steviol glycosides, may affect hormone balance. Animal studies show stevia impacting fertility and testosterone levels, suggesting potential effects on estrogen, progesterone, or both. But remember, not all studies agree. More research is needed to paint a clearer picture of stevia’s effects on hormone balance during menopause.
Menopause: Navigating the Symptoms
When it comes to menopause, research on stevia’s impact is a bit sparse. But there’s a silver lining.
As we saw earlier, non-nutritive sweeteners like stevia could help reduce body weight, indirectly managing menopause symptoms. As many women will tell you, weight gain is a common menopausal foe. So, keeping it at bay might just help ease the journey through ‘the change.’
Check out this article to learn how Halle Berry used HRT to manage her menopause symptoms.
Diet: Incorporating Stevia into Your Diet
Including stevia into your diet can be easy:
- Morning Kickstart: Upgrade your morning oatmeal or coffee with a dash of Stevia.
- Baking Delight: Given its heat stability, feel free to mix it into your muffins or cookies.
- Diverse Usage: From beverages to cereals, there’s hardly a place where Stevia doesn’t fit.
Dosage: Safe Stevia Dosages
| Age | Benefits | Dosage | Side Effects | Sources |
| Children | Stevia can be used as a sugar substitute to reduce energy and added sugar content in foods and beverages. | No specific dosage recommended. | No major contraindications, warnings, or adverse reactions have been documented. Some sources have suggested a potential for hypersensitivity or allergic reactions with products belonging to the Asteraceae family. | 1 2 |
| Adults (including menopause women) | Stevia has been shown to reduce blood glucose levels by up to 35% in humans. Stevia may reduce energy intake and body weight, which could potentially have an indirect effect on managing menopause symptoms. | No specific dosage recommended. | There is strong evidence that steviol glycosides impact progesterone levels and receptor binding, which could potentially have negative effects on hormone balance. | 2 3 4 5 6 |
| Elderly | Stevia can be used as a sugar substitute to reduce energy and added sugar content in foods and beverages. | No specific dosage recommended. | No major contraindications, warnings, or adverse reactions have been documented. Some sources have suggested a potential for hypersensitivity or allergic reactions with products belonging to the Asteraceae family. | 1 2 |
Interactions: Stevia with Other Substances
While Stevia is quite friendly, it might have mild interactions with drugs like acarbose, glipizide, or metformin, among others. If you’re on any medication, especially for diabetes, always consult with your healthcare provider.
In the Sweet End
The bottom line? Stevia can help sweeten your diet, manage your weight, and keep your blood sugar in check. But remember, it’s always best to talk to a healthcare provider before making any significant changes to your diet or supplement routine. Stay tuned for more tasty tips to navigate the health journey that is menopause.
Frequently Asked Questions (FAQ)
Stevia is a natural sweetener extracted from the leaves of the stevia plant. It has a sweetness that ranges from 100 to 300 times that of regular table sugar, with zero carbs, zero calories, and no artificial ingredients.
Stevia is present in many products including diet sodas, light juices, and baked goods. However, always opt for products that mention ‘stevia extract’ or ‘Stevia rebaudiana’ as these are purified forms approved by the FDA.
Stevia offers zero calories with maximum sweetness, has the potential to reduce blood glucose levels in humans, and is not carcinogenic in its purified form.
Consuming Stevia might lead to a drop in blood pressure, hormone disruption, potential kidney challenges due to its diuretic nature, and in some scenarios, it might even stimulate weight gain. It can also cause tummy troubles like nausea or bloating.
Stevia can help reduce calorie intake without sacrificing sweetness. Studies have shown that using non-nutritive sweeteners like stevia can help in consuming less energy, potentially aiding weight loss.
Stevia has shown potential in reducing post-meal blood sugar levels and has even recorded a 35% blood sugar reduction in type-2 diabetics in some studies.
Stevia’s effects on hormones, especially during menopause, remain unclear. Some research indicates that the active ingredient in stevia, steviol glycosides, may affect hormone balance. More research is needed to determine stevia’s exact impact on hormone levels during menopause.
While direct research on stevia’s impact on menopause is limited, non-nutritive sweeteners like stevia could potentially help in reducing body weight, which can indirectly manage menopausal symptoms like weight gain.
Stevia can be added to morning oatmeal or coffee, used in baking due to its heat stability, and can be incorporated into various other foods and beverages.
Stevia might have mild interactions with drugs like acarbose, glipizide, or metformin. It’s essential to consult with a healthcare provider if you’re on medication, especially for diabetes.
Stevia can be a beneficial addition to the diet, assisting in weight management and blood sugar regulation. However, it’s always crucial to consult a healthcare provider before making significant dietary changes.
