What is Stevia?

Stevia rebaudiana is a herb plant native to subtropical and tropical South America and Central America. The extract from the the stevia leaf is 250-450 times sweeter than table sugar (sucrose), most sources state a factor of 300. Stevia is all natural and has no effect on blood sugar levels and some studies even suggest beneficial effects on health.

Application

As a sweetener, stevia can be used universally. Overdosage might lead to a bitter taste, though. Usually, a few drops are sufficient to replace one teaspoon of table sugar. Stevia is very heat stable and can be used for baking. I’ve used it to great success in various recipes such as mousse au chocolat, tiramisu, vanilla ice cream and many others. Lots of sweet Paleo/Zone desserts. Isn’t that exciting? You just have to remember that stevia lacks the volume of table sugar, but that’s about the only relevant issue I found (and easily solved) when using stevia in conventional recipes.

Lots of sweet Paleo/Zone desserts. Isn’t that exciting?

Where to get it

Although banned for use in food in the European Union, you can buy it as bath additive, oral care product or demonstration material in many internet shops and even health food shops. The same might apply to other regions where it is banned.

Facts

Stevia has been used for centuries in Paraguay and for more than 30 years in Japan. In the USA, the FDA finally approved it (with caveats) and in the European Union it is currently banned for use in food. According to a respectable number of studies, stevia is unlikely to be harmful. In fact, it even seems to increase glucose tolerance¹, increases whole-body insulin sensitivity², acts as an antioxidant agent³ and might even ameliorate high blood pressure⁴. So, stevia seems to be safe, several studies suggest that it is not genotoxic^5,6,7 and “no allergic reactions to it seem to exist”⁸. Unfortunately, I was unable to find the 1990 study by the Purdue University’s Dental Science Research Group which ostensibly concluded that stevioside is both fluoride compatible and “significantly” inhibits the development of plaque. But even if “oral steviol glycosides, taken as sweetener are well tolerated and have no pharmacological effect”⁹ after all, the safety issues seem to be settled. If you do not believe that, then go on and read what the World Health Organization has concluded (.pdf, 18.4MB)¹⁰.

Update: There seems to be a major downside to stevia: It appears to induce secretion of insulin^11,12,13. While this might be good news for diabetics, it kind of ruins the fun for everyone who thought stevia was the easy way out when it comes to abandoning sugar…

[1] Curi R, Alvarez M, Bazotte RB, Botion LM, Godoy JL, Bracht A, “Effect of Stevia rebaudiana on glucose tolerance in normal adult humans”, Braz J Med Biol Res, 1986;19(6):771-4

[2] Lailerd N, Saengsirisuwan V, Sloniger JA, Toskulkao C, Henriksen EJ, “Effects of stevioside on glucose transport activity in insulin-sensitive and insulin-resistant rat skeletal muscle”, Metabolism. 2004 Jan;53(1):101-7

[3] Shukla S, Mehta A, Bajpai VK, Shukla S, “In vitro antioxidant activity and total phenolic content of ethanolic leaf extract of Stevia rebaudiana Bert“, Food Chem Toxicol. 2009 Sep;47(9):2338-43. Epub 2009 Jun 21

[4] Chatsudthipong V, Muanprasat C, “Stevioside and related compounds: therapeutic benefits beyond sweetness”, Pharmacol Ther. 2009 Jan;121(1):41-54. Epub 2008 Oct 27

[5] Brusick DJ, “A critical review of the genetic toxicity of steviol and steviol glycosides”, Food Chem Toxicol. 2008 Jul;46 Suppl 7:S83-91. Epub 2008 May 16

[6] Curry LL, Roberts A, “Subchronic toxicity of rebaudioside A”, Food Chem Toxicol. 2008 Jul;46 Suppl 7:S11-20. Epub 2008 May 16

[7] Williams LD, Burdock GA, “Genotoxicity studies on a high-purity rebaudioside A preparation”, Food Chem Toxicol. 2009 Aug;47(8):1831-6. Epub 2009 May 8

[8] Geuns JM, “Stevioside”, Phytochemistry. 2003 Nov;64(5):913-21

[9] Barriocanal LA, Palacios M, Benitez G, Benitez S, Jimenez JT, Jimenez N, Rojas V, “Apparent lack of pharmacological effect of steviol glycosides used as sweeteners in humans. A pilot study of repeated exposures in some normotensive and hypotensive individuals and in Type 1 and Type 2 diabetics”, Regul Toxicol Pharmacol. 2008 Jun;51(1):37-41. Epub 2008 Mar 5

[10] http://whqlibdoc.who.int/publications/2006/9241660546_eng.pdf

[11] Jeppesen PB, Gregersen S, Poulsen CR, Hermansen K., “Stevioside acts directly on pancreatic beta cells to secrete insulin: actions independent of cyclic adenosine monophosphate and adenosine triphosphate-sensitive K+-channel activity”, Metabolism. 2000 Feb;49(2):208-14

[12] Jeppesen PB, Gregersen S, Alstrup KK, Hermansen K., “Stevioside induces antihyperglycaemic, insulinotropic and glucagonostatic effects in vivo: studies in the diabetic Goto-Kakizaki (GK) rats”, Phytomedicine. 2002 Jan;9(1):9-14.

[13] Abudula R, Jeppesen PB, Rolfsen SE, Xiao J, Hermansen K., “Rebaudioside A potently stimulates insulin secretion from isolated mouse islets: studies on the dose-, glucose-, and calcium-dependency“, Metabolism. 2004 Oct;53(10):1378-81.