Stevia supplement extract, liquid,
powder, packets, benefit, dosage, safety and side effects by
Ray Sahelian, M.D., author of The Stevia Cookbook which contains sugar free recipes
January 2, 2017
Soft drinks and
other sugar-sweetened beverages can seriously damage heart health. The added
sugar in sodas, fruit drinks, sweet teas and energy drinks affects the body in
ways that increase risk of heart attack, heart disease and stroke. But there is
a sugar alternative.
Benefits of stevia
supplement
products: What if there were a natural sweetener that:
Was 300 times sweeter than regular sugar, with minimal aftertaste
Had no calories
Was suitable for diabetics and those
with high blood pressure or other medical conditions
Appropriate for children
Did not cause cavities
Was heat stable and thus could be used for cooking and baking
Was a great alternative to synthetic sweeteners
Easily blended with other sweeteners, such as honey
And already widely and safely consumed
in many countries around the world for decades?
Note: There are many companies that produce and make stevia extracts, and each company has their own methods. If you are not satisfied with a product from one company, do not give up, try another one until you find one without an aftertaste.
Brief history and review of safety
Stevia rebaudiana has been used as a sweetening ingredient in foods and drinks by South
American natives for many centuries, and there is no report of any plant toxicity to the
consumers. Stevia has been added to a number of food products in Japan since the
mid 1970s. No indications of any significant side effects have yet been reported
after more than 20 years of use. Similarly, no reports of any adverse reactions
have been reported in the United States. Donna (co-author of The Stevia
Cookbook) and her family have been using stevia since 1990 without any health
problems. I have used stevia daily in my morning tea, and to sweeten cocoa
powder, since 1997 without any
health problems. There are no indications at this point from any source that it has shown toxicity in humans.
Preliminary studies with stevia have shown that it contains certain chemicals that provide a sweet taste including stevioside, and rebaudioside A. Stevioside makes up about five percent of the dry weight, while rebaudioside makes up two percent. Rebaudioside A is apparently a more pleasant-tasting sweet substance. The oily part of stevia contains a number of sterols including stigmasterol, Beta-sitosterol and campesterol. The compounds within stevia are very stable and can last for decades. They are resistant to heat and time.
Role in weight gain or loss
Researchers at the Institute on Aging at the University of Florida evaluated the
effect of preloads containing stevia, aspartame or sucrose on food intake,
satiety and postprandial glucose and insulin levels. The study included 19
healthy lean and 12 obese individuals between the ages of 18-50 who completed
three separate food test days during which they received either low-calorie
pre-loads of stevia (290kcal) or asparatame (290kcal) or sucrose (493kcal)
before lunch and dinner. Those consuming stevia or aspartame did not try to
compensate for the lower caloric intake by eating more food. There were no
differences reported in satiety and hunger levels. Participants experienced
lower blood glucose and insulin levels when consuming stevia. The researchers
wrote “The key finding was that participants did not compensate by eating more
at either their lunch or dinner meal when they consumed lower calorie preloads
containing stevia or aspartame compared to when they consumed higher calorie
preloads containing sucrose.” Anton SD, Martin CK, Han H, et al. Effects of
stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose
and insulin levels. Appetite, 2010.
Substituting low calorie sweetener options for their regular-calorie versions results in a modest weight loss and may be a useful dietary tool to improve compliance with weight loss or weight maintenance plans. Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies. Am J Clin Nutr 2014.
Interview for an article
I am a reporter for a health magazine: Stevia has been given the long-awaited GRAS (Generally Recognized as
Safe) green light by the FDA, and recently Reb A, a zero-calorie sweetener
derived from the leaf has been OK'd for more widespread use in food and
drink products--but some critics don't feel that it's been tested enough to be
included in the far-reaching soft drink industry. Are their safety concerns
legitimate?
Stevia has been used in Japan and other countries for several
decades. It has been available in the US since the mid 1990s and there have
not been any reported adverse effects with its use. Frankly, I am surprised that
the FDA did not allow it to be called a sweetener until the big companies
petitioned it. In fact, for many years, until 2008, the FDA continued saying
that they felt it was not safe. Suddenly they changed their mind. I am not
aware of any long term new stevia safety studies that were published recently
that would have led the FDA to change their mind. The whole thing is suspicious
and makes the FDA appear not be playing fair. When the health food industry
wanted the restriction on stevia being called a sweetener lifted, the FDA was
against it. But when the big companies asked, it suddenly became safe.
For someone looking to replace sugar with stevia as their main dietary
sweetener, what amount is recommended for daily use? And would you recommend
using it instead of sugar as much as possible? Are there any warnings/dangers to
beware of when using it in this way?
I have been using this natural sweetener daily since the mid 1990s
with a few drops
of stevia liquid in my tea 2 or 3 times a day without any health problems. I
know many people who have been using it daily for over a decade without any
health problems. I am not concerned with stevia causing any medical conditions,
in fact, from all the studies that I have reviewed, it is a very safe
supplement and most likely much, much safer than many artificial sweeteners.
A natural
sweetener with the following benefit:
Stevia is 300 times sweeter than regular sugar, with
minimal aftertaste. Stevia extract has no calories and is suitable for diabetics and
those with high blood pressure. Children can use it without health concerns
and it does not cause tooth cavities. The herbal sweetener is heat stable and thus could be
used for cooking and baking. Stevia extract is a great alternative to synthetic sweeteners.
It can be easily blended with other sweeteners, such as honey. Stevia is already widely and safely consumed in many countries around
the world for decades.
This remarkable, no-calorie sweetener is, unfortunately, not a household name but is on its way to becoming very popular since Coke and Pepsi will be using extracts in their drinks. I believe that eventually stevia will be one of the most popular and widely used no-calorie sweeteners in the world. With the availability of stevia extract there seems to be little reason to use artificial sweeteners such as aspartame and saccharin.
Antioxidant
Int J Food Sci Nutr. 2015. Study of Stevia rebaudiana Bertoni antioxidant
activities and cellular properties. The aim of our study was to determine the
antioxidant activities, cytotoxicity and proliferative properties in Stevia
rebaudiana leaves and stems. Leaves extracts exhibited a higher antioxidant
activity than stems extract, through oxygen radical absorbance capacity (ORAC)
and cellular antioxidant activity (CAA) assays. Stevioside and rebaudioside A,
the main sweetening metabolites in stevia leaves, exhibited a low ORAC value in
comparison with plant extracts, while did not elicit any CAA. Stevia rebaudiana
did not exhibit toxicity against HepG2 (hepatocellular carcinoma) human cells.
No proliferative nor catalase modulations were observed in cells treated with
such extracts. Our findings support the promising role of stevia that, apart
from its sweetness, can act as a source of antioxidants, even at the
intracellular level.
Cancer
Chem Biodivers. 201. Cytotoxic and
apoptosis-inducing activities of steviol and isosteviol derivatives against
human cancer cell lines.
2008 - Stevia approved as sweetener by FDA
The Food and Drug Administration has declared the herb stevia safe
for use in foods and beverages, which Coca-Cola Co., PepsiCo Inc. and other
companies to market it in a variety of products. Coke introduced a
reduced-calorie version of Sprite, called Sprite Green, and some Odwalla juice
drinks with stevia extract. Pepsi has SoBe Lifewater, and an orange-juice drink
called Trop50, containing half the calories and sugar of orange juice.
The approval by the FDA for stevia to be used as a sweetener is
puzzling since for years it had declared that stevia may not be safe. After Coke
and Pepsi ask for approval, the FDA suddenly changes it's mind and now believes
that it is safe to be consumed by the masses. I have seen no new research
that would have led to a change of mind by the FDA. I have always ascertained
that stevia was safe to use by the public and had been puzzled that the FDA had
come out against it in the past.
Stevita, Simply Stevia extract 100 packets
Supplement Facts:
Serving Size 1 Packet - Stevia extract 96 percent steviosides.
Suggested Use: 1 packet with tea, coffee, beverage or as desired in cooking or baking.
The Stevita Simply packets are smaller than regular packets for sugar or artificial sweeteners. You can take them along on trips or while at a restaurant to use instead in your tea or coffee.
The Stevia Cookbook information
The Stevia Cookbook
by Ray Sahelian, M.D.
and Donna Gates explains the history, dealings with the FDA, safety of stevia
extract,
use by children, diabetics, for weight loss, and includes numerous recipes. Positive
reviews in a number of magazines, including Foreword,
Booklist, and Library Journal. "The authors bring a wealth of credentials to this well-prepared
compendium.... The Stevia Cookook offers sweet and healthy alternatives," says Foreword. "Recipes
are easy to follow," adds Booklist. "The Stevia
Cookbook contains all you need to know about the safety
of various sweeteners and the political and economic controversy surrounding stevia. Best
of all is the authors' knowledgeable writing, sweetened with hefty dose of humor,"
says Taste For Life.
Table of Contents
Excerpt from
the book The Stevia Cookbook by Ray Sahelian, M.D. and Donna Gates
CHAPTER One
The Stevia Cookbook
- DONNA'S STORY Many years ago I
became interested in developing and promoting a more natural lifestyle
incorporating whole foods along with sensitivity to our environment. However,
early on, it became clear that I was missing one of the key ingredients of this
diet: a healthy sugar substitute. I was uncomfortable with many of the
artificial sweeteners (aspartame, saccharin) and thus began my search for a
natural alternative. I first
heard about stevia in 1990 from a multilevel marketing firm that was promoting
it as a component of a facemask. A green-colored stevia syrup (derived from
stevia leaves) was packaged with a small bottle of clay. The instructions
recommended that the clay be blended with the stevia syrup and applied to the
face. But it was the syrup's potential as a sweetener that interested me. I
tried it. It was intensely sweet with a strong licorice-like aftertaste. Later I
learned that I had taken far too much, a common mistake made by first-time
users. Fortunately, a much more flavorful version of stevia came my way. The Envelope with
the White Powder I now live in
Atlanta, Georgia, and work as a nutritional consultant. During the time I was
living in Washington, D.C., I knew some friends who worked at the Chinese
Embassy. One night I had dinner with two of them and mentioned my frustration in
finding an adequate sugar substitute. Several weeks later, to my surprise, my
friends presented me with an envelope containing a white powder that they had
requested from a Chinese University. I was now holding a sample of
stevioside
crystals (one of the main sweet ingredients from the stevia plant). These
crystals were extracted from Chinese-grown stevia plants using award-winning
Japanese technology. In a joint venture with the Chinese, the Japanese had
developed a special technology to extract stevia's super-sweet crystals from the
plant, leaving behind the licorice-tasting residue and creating a concentrated
powder that, by weight, is 300 times sweeter than sugar. The No-Calorie
Miracle! I was thrilled!
Here was a widely used, totally natural sweetener that had virtually no
calories. I immediately began experimenting with it--baking with it, adding it
to beverages and making Stevia-flavored desserts. Many clients that I counsel as
a nutritionist began to use it in place of sugar. They could now enjoy a sweet
taste and avoid the harmful consequences of excessive sugar intake. Soon
thereafter, I arranged for delivery of a large amount of stevia, both for my
personal use and to make available to clients. FDA Ruling Sours
Sweet Stevia Story In 1991, a curious
thing happened. The Food and Drug Administration (FDA) labeled stevia an "Unsafe
food additive" and issued an alert blocking the importation of stevia into the
United States. This seemed to be a really peculiar development. After all, not
that many people knew about stevia and it was sold almost solely in health food
stores. As the months rolled by, I noticed that the health food stores, knowing
of the ban, continued to sell stevia quite openly. It moved quickly off the
shelves as loyal customers bought the last available supplies. Then it was gone. During
this time, I did an enormous amount of research. First, I used a Freedom of
Information Act request to ensure that I had all the information on stevia then
in the hands of the FDA. No indication of any ill effects in humans appeared
anywhere in any of the literature, nor in other reports that I found
independently. Plus, I was using it regularly, as were many people I knew. No
one had noticed any adverse effects. Everyone loved it. It was
at about this time that I moved to Atlanta and decided to take a stand. The FDA
had, by then, succeeded in stonewalling the marketing of stevia by refusing to
consider petitions that sought to have it officially placed on the "generally
recognized as safe," or "GRAS" list. I found this peculiar since animal studies
had indicated saccharin to be cancer causing, yet it was being widely sold. In
fact, the SWEET-N-LOW package clearly mentions this concern. Why was saccharin
available, yet Stevia, a natural sweetener used for centuries in South America,
wasn't? The ban
on stevia put supporters in a classic "Catch-22" position. In order to prove
that stevia was safe for human consumption, millions of dollars (and years of
effort) would be required to move this herb through the FDA approval process as
an accepted food additive. However, whoever invested all this money would not be
able to recoup the full benefits since they could not patent this product. A
number of manufacturers could start importing it and marketing it. That's
because, unlike aspartame, stevia is an herb and not a synthetic creation by a
pharmaceutical company. Economists call this a "free rider." One person or
company pays the costs of obtaining the approval and then everyone else rides
along for free. Sweet Revenge--The
Dietary Supplement Law of 1994 During 1993, the
FDA miscalculated. It attempted to take control of dietary supplements and
herbal products and limit their availability to the public. To everyone's
surprise, a massive grassroots movement started objecting to this intrusion into
each person's right to self-medicate with dietary supplements. Various natural
food industry groups organized to respond to this threat. A few senators and
members of Congress rallied behind them. Orrin Hatch, the Senator from Utah, was
instrumental in solidifying the movement's opposition. Ads were taken on
television. I remember seeing a television ad of Mel Gibson in his kitchen
opening a vitamin C bottle and about to pop one in his mouth when FDA agents
burst into his house and handcuffed him, dragging him out of his house for
prosecution. Of course, this was quite an exaggeration, but it made the point.
The public rallied, afraid to have their multivitamin bottle snatched away from
them. Based
on the continued pressure from the public, the natural foods industry, and from
the American Herbal Products Association, Congress passed the Dietary Supplement
Health and Education Act in fall of 1994. This law eased restrictions on a
number of dietary supplements for sale to the public. The FDA could no longer
classify supplements as food additives, hence they did not be subjected to
intensive safety testing before their introduction to the American consumer. You
may recall that the hormones melatonin and DHEA became available to the public
as a consequence of this law. And, as a result of a vitamin company notifying
the FDA of its intention to market stevia, The FDA lifted its ban on stevia in
1995. Stevia Citizenship
Reinstated: Will Sugar Industry Now Hobble on Cane? Written in 1998 So stevia began to
flow back into the United States. Not, mind you, as a sweetener, but only when
labeled as dietary supplement. Its natural sweetening qualities, the FDA warned,
would still be considered a "technical effect," and thus should not be
mentioned. While the natural foods industry was encouraged by the lifting of the
import ban, few had wanted to attract the attention of the FDA by including
stevia in their products and advertising it for what it is--a sweetener. Because
stevia remains in legal limbo, food manufacturers are nervous to use it in
products. I've
always wondered whether the FDA was pressured from any giant sugar or artificial
industry to ban the import of stevia. After all, if stevia can be imported and
sold by anyone, it could be a major economic threat to various companies. As this book goes to
press, a natural, practically no-calorie, safe-for-diabetics, non-pharmaceutical
sweetener already widely used in other countries, including Japan (whose
Ministry of Health is notoriously more strict than the FDA), cannot be openly
sold as a sweetener in this country.
What is Stevia? Known by the
official taxonomy name of Stevia rebaudiana, it is a plant of the
daisy family that grows naturally in South America. The plant, at its full
maturity, reaches a height of close to three feet. The green leaves of this
plant contain large amounts (up to 5 percent of dry weight) of stevioside, a
sweetener estimated to be 300 times as sweet as table sugar. At
least 150 species are believed to exist in North and South America. In
a study done in 1982, more than 110 species were tested for their
sweetness. Stevia rebaudiana was found to be the sweetest, although 18
other species were found to also exhibit a sweet taste.The
researchers in the above study mention an interesting observation. They found
fragments of a 62 year-old leaf that exhibited potent sweetness. This indicates
that the chemicals within this herb are very stable and have the ability to
withstand time and drying. White stevia
extract This is the form
most commonly used in Japan, and generally contains 85 to 95 percent of the
sweet glycosides. In this form, it is close to 300 times sweeter than sugar. A
teaspoon of this extract has sweetening power equivalent to 2 to 4 cups of
sugar. The sugar-type stevia packets found in many Japanese restaurants are
bulked up with another substance (such as maltodextrin) since a much smaller
amount of the extract itself is needed. One company in the US has also started
marketing stevia in small packets, similarly adding maltodextrin. Could stevia
ever become so popular in the US that practically every restaurant in the
country would offer packets of this sweetener alongside the pink packets of
Sweet' N Low and blue packets of Equal? There
are hundreds of patents for stevia extraction processes existing around the
world. Japan, itself, has over 150. Canadian researchers are hard at work to
make a pure extraction process that they hope may completely eliminate the
aftertaste. The type of extraction would influence the concentration of the
various sweet glycosides, such as stevioside and
rebaudioside, and could
therefore influence its aftertaste. Thus, not all stevia powders are the same. Since
extracted white stevia powder is so intensely sweet, we recommend that it be
mixed with water and the solution used by the drop. You can dissolve 1 teaspoon
of the powder with 3 tablespoons of filtered or sterile water. Once mixed, this
solution should be stored in the refrigerator. You can then use it whenever you
need a splash of sweetening when cooking. Generally one teaspoonful of this
liquid solution, also called a 'working solution,' is roughly equivalent to one
cup of sugar. Stevia Liquid concentrates Safety, toxicity
tests Stevia has been
used as a sweetening ingredient in foods and drinks by South American natives
for many centuries, and there is no report of any plant toxicity to the
consumers. Stevia has been added to a number of food products
in Japan since the mid 1970s. No indications of any significant side effects
have yet been reported after more than 30 years of use. Similarly, no reports of
any adverse reactions have been reported in the United States. There are no indications at this point from any source that stevia has shown
toxicity in humans. A critical review
of the genetic toxicity of steviol and steviol glycosides. Testimonial
received by email Our daily stevia dose It has been
estimated that sugar consumption in Japan is about 80 grams a day while in the
US and Europe it is between 120 to 140 g a day (Akashi). Assuming we substitute
stevia for sugar, what would be our daily consumption?
Animal Studies Whenever
researchers want to test the dangers of a substance they give it to laboratory
animals such as mice or rats. They give progressively higher doses of the
substance until a lethal dose (LD) is reached where 50 percent of the test
animals die. This level is called the LD 50. Back in the 1970s, several research
groups attempted to find the lethal dose of stevia (Kinghorn, 1985). They
discovered that, on average, a dose of 8,000 milligrams or more per kilogram of
body weight was necessary to achieve this LD 50. In human terms, this would be
equivalent to a 70 kg male ingesting more than 480,000 milligrams (or two
pounds) of the extract. In most cases, a glass of water can be sweetened by less
than 5 drops, an extremely minimal amount. As can be expected, no human has ever
died from stevia overdose. In a
study published in Japan in 1985, researchers determined that giving rats 550
mg/kg of body weight every day of stevioside for 2 years did not cause any
abnormalities. However, could the ingestion of stevia cause abnormalities in the
offspring? Summary of the
Safety Issue One can study the
influence of a particular chemical in an isolated Petri dish, or a test tube, or
on rodents, ad infinitum but not know what this chemical will do in the
human body when ingested in the small amounts normally consumed. In our opinion,
having reviewed all the safety studies published thus far, and considering the
safe, centuries-old consumption in south America, and the two decades-plus use
of stevia by Japanese consumers, we conclude that stevia is safe for human
consumption, particularly in the dosages normally consumed as a partial
alternative to sugar, other natural sweeteners, and artificial sweeteners.
Effect on blood pressure
When
normal human volunteers between the ages of 20 to 40 years were given a tea
prepared with stevia leaves, a lowering of blood pressure occurred. Certainly more human studies are needed
before we can come to any conclusions regarding the full effect of normal daily
ingestion of stevioside on blood pressure.
A double-blind,
placebo-controlled study in Taiwan studied 106 Chinese hypertensive subjects
ages ranging from 28 to 75 years. Each subject was given capsules containing 250
mg stevioside or placebo three times daily and followed-up at monthly intervals
for 1 year (the average person who uses stevia ingests about 100 mg a day of
stevioside). After 3 months, the systolic and diastolic blood pressure of the
stevioside group decreased by about 6 points, and the effect persisted during
the whole year. Blood biochemistry including lipid and glucose showed no major
changes. No significant adverse effects were observed.
Diabetes patients The availability of
artificial sweeteners has been of enormous benefit to those with diabetes. However,
there's always been a concern that over consumption of these synthetic
sweeteners may cause some unknown harm to the body. Could stevia substitution be
a good alternative for those with diabetes? We believe so. Stevia leaves have been used as
herbal teas by diabetic patients in Asian countries. No side effects have been
observed in these patients after many years of continued consumption (Suttajit,
1993). Furthermore, studies have shown that stevia extract can actually improve
blood sugar levels (Alvarez, 1981, Curi, 1986). I am type 2
Diabetic patient since last 4 years. Is it true that Stevia Extracts can
activate Beta Cells in pancreas. Can you give me some info & its medical use for
diabetes. Sweet Teeth with No
Cavities There are certain bacteria in
our mouths, particularly streptococci mutans, that ferment various sugars
to produce acids. These in turn eat through the enamel of the tooth causing
pockets or cavities. Scientists have searched to find alternative sweeteners
that are not fermentable by bacteria and hence do not cause cavities. Does
ingesting stevia lead to tooth cavities? A study done on rats has not shown this
to be case. Stevioside and rebaudioside A, the two primary sweet constituents of
the stevia plant, were tested in a group of sixty rat pups (Das, 1992) in the
following way: Group 1 was fed
sucrose (table sugar), at 30 percent of their diet Group 2 was given
0.5 percent of their diet in stevioside Group 3 got 0.5
percent of their diet in rebaudioside A Group 4 ingested no
sugars. After 5
weeks there were no differences in
food and water intake and weight gain between the four groups. However, the
first group had significantly more cavities than the rest of the groups. Groups
2, 3, and 4 were equivalent. Molecules. 2015. Is
Stevia rebaudiana Bertoni a Non Cariogenic Sweetener? A Review. Several studies
have suggested that in addition to their sweetness, steviosides and their
related compounds, including rebaudioside A and isosteviol, may offer additional
therapeutic benefits. These benefits include anti-hyperglycaemic,
anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and
immunomodulatory actions. Additionally, critical analysis of the literature
supports the anti-bacterial role of steviosides on oral bacteria flora. The aim
of this review is to show the emerging results regarding the anti-cariogenic
properties of S. rebaudiana Bertoni. Data shown in the present paper provide
evidence that stevioside extracts from S. rebaudiana are not cariogenic (cavity
causing). Use in Children Candies, sodas, ice cream, pies, cakes... it's disturbing how many sweet
products are ingested by children on a daily basis. All that sugar can lead to
tooth cavities and obesity. Partially substituting with stevia can help children
satisfy their sweet tooth while decreasing the risks from excessive sugar
intake. If you're a parent, you can take advantage of the many
recipes provided in The Stevia Cookbook to provide your children with
tasty sweets that will satisfy their sweet teeth but not cause damage to the
teeth. Obesity in children is a growing problem in this country and any method
we have of helping children reduce their caloric intake will be greatly
beneficial. There is also a concern with children consuming
excessive amounts of artificial sweeteners. The potential, long-term health
consequences of saccharin and aspartame ingestion are currently not fully known,
but they do need to be kept in mind. Eliminating all artificial sweeteners will
be a frustrating enterprise since they are extremely prevalent. However, by
partially substituting stevia in homemade desserts, you can significantly reduce
your children's exposure to these artificial chemicals. Use in Pregnancy or Breast Feeding Review Advantages Disadvantages Sugar feeds the
fermentation of yeast and retains moisture. Stevia is not suitable for these
purposes. Some users are
sensitive to the slight aftertaste. We've found that baking and cooking usually
reduce this aftertaste. If you have been using the artificial sweeteners such as
aspartame and saccharin, they also have a noticeable aftertaste. If you
experiment with different stevia products, you will find that there are slight
differences in their sweetness, and even in the aftertaste. Try at least two or
three different products to identify one that you find most suitable for your
needs. If you use the green
powder, it may slightly change the color of your food. You can avoid this by
using the white powdered extract. Most of the recipes in this book use the
white stevia powder or the liquid concentrate made from the white powder. Practical Tips and
Suggestions Baking with Stevia
extract Conversion rate One cup sugar = about half a teaspoon of white
stevia powder = about one teaspoon of stevia liquid concentrate If you are new
to cooking with stevia, always start with either the exact amount of stevia the
recipe calls for, or a slightly smaller amount. Then taste the batter, sauce,
salad dressing or smoothie to see if it's sweet enough before adding more. If you purchase
white stevia powder you may find it a little harder to work with when you only
need the tiniest amount of sweetening power. Even the amount you might gather
onto the point of a dinner knife might be too much in a cup of tea or coffee. We
recommend turning the powder into a "working solution." Dissolve one teaspoon of
white powder into three tablespoon of filtered water, pour into a dropper
bottle, and then refrigerate. Or, you can just buy any of the ready-made stevia
liquid concentrates from a health food store or the mail-order firms listed in
the resource section of this book. Some communities may have stevia available in
pharmacies, grocery stores, or retail outlets. SWEET DRINKS ARE MADE OF
THESE
Lemonade
and lemon juice. Not only does this herbal extract provide sweetness, it actually slightly
enhances the flavor of the lemon. You can now serve lemonade to your kids on a
hot summer afternoon without loading them up with high doses of harmful sugar.
Iced Tea.
Forget sugar or artificial sweeteners. Stevia's the one to use. Sodas. A
number of types of sodas in Japan have been sweetened using stevia since the
mid-1970s. We hope that over the next few years, the FDA will allow stevia to be
added to soft drinks. Thus, the consumption of saccharin and aspartame will
decrease.
Herbal teas--We have tried stevia in quite a variety of herbal teas and it works
well in all cases. The liquid extracts are perfect for teas. Have you considered
having a variety of different herbal teas on your kitchen counter? Each morning
you could try a different one. Some examples that we have tried include ginger,
licorice, Earl gray, elderberry, dandelion, St. John's wort, kava, ginkgo,
green, black, cinnamon, ginseng, echinacea, peppermint, goldenseal, fenugreek,
and others. You could add the stevia drops after you brew the tea bag, or better
yet, add the drops in the glass before you pour the hot water. As a rule, two to
five drops of the liquid extract will provide enough sweetness to satisfy most
people.
Coffee.
Stevia is a perfect substitute for the artificial sweeteners. The amount of
stevia used in coffee will be similar to the herbal teas. If you drink a few
cups of coffee a day, and let's say you use two teaspoons of sugar per cup, just
imagine how many calories a day you will not consume if you switch to stevia!
Hot cocoa
with milk and stevia on a cold winter night in a Swiss chalet. How delicious! Research
studies Efficacy and tolerability of oral stevioside in patients with mild
essential hypertension: a two-year, randomized, placebo-controlled study. Stevia lowers blood pressure
Please stop promoting and using Stevia. Double blind studies have now shown that
stevia is a direct cause of Multiple Sclerosis, and the FDA issued a warning
against its use. Those who are novices at using stevia often make the
mistake of using too much thinking they should use it as much as sugar.
Excessive amounts can lead to over-sweetness and an aftertaste. Generally, one
teaspoon would be equivalent to one cup of sugar, while a quarter
teaspoon would be equivalent to one tablespoon of sugar. Stevia is available in
concentrated liquid form, and often two to four drops of the liquid extract added to
tea or coffee is sufficient to sweeten the drink. Hopefully, with time, stevia
can be added to a variety of sodas, candies, gums, and other foods in the US,
just like it currently is in Japan and other countries. And we could see stevia
packets at restaurants right along with the pink and blue artificial sweeteners.
Ray Sahelian, M.D. says, " I have used stevia
daily for more than 10 years with absolutely no adverse effects. I spent long hours at the
UCLA medical library while writing my book The Stevia Cookbook. I evaluated in
detail all the published studies on stevia over the past few decades, and based
on a thorough evaluation, I am confident to say that stevia, in my opinion, is
safe and quite likely significantly safer than some of the artificial sweeteners
currently on the market. Stevia has been given in massive doses to three
generations of rodents with no harmful effects noted."
Q. Just wanted to let you know that I "met" you not too long ago by accident
while attending the "University of Google"? and I was so excited and
impressed with all I read on your site. You made
me smile and you made me learn. Imagine my surprise today when I found that you
know Donna Gates. I have been using her Body Ecology diet with much success for
my autistic son for a few months. When your newsletter spoke of the Stevia
Cookbook, I was suspect that you were a copycat of Donna Gates. and then, wow,
it turns out you co-authored the book! So sorry for thinking evil of you for
one split sec! We are trying to recover our 11 yo son from autism, and so, are
very appreciative of all we can learn toward this goal.
Thanks again for all you are doing to help so many. buy Stevia Liquid Extract
supplement 4 ounce bottle
Wisdom Natural, SweetLeaf, Natural Stevia Sweetner, 70 Packets
Part I, History
of Stevia and safety research
1. Donna's Story -- Dealings with the FDA
The Envelope with the White Powder
The No-Calorie Miracle
FDA Ruling Sours Sweet Stevia Story
Sweet Revenge--The Dietary Supplement Law of 1994
Stevia Citizenship Reinstated: Will Sugar Industry Now Hobble on Cane?
2. The Super Sweetener
Characteristics
God's Gift to the Guarani
Cultivation and Growing Pains
The Sweet Rediscovery
Sayonara Saccharin
Sweetening the Palm?
Pass Me That Legal White Powder
Déjà vu in 1998—the FDA and Fahrenheit 451?
3. How Safe Are Sweeteners?
Artificial Sweeteners
Saccharin
Aspartame
Acesulfame K
Neotame
Stevia Safety
Our Daily Stevia Dose
Animal Studies
Latest Safety Studies
4. The Many Faces
Fresh Leaves
Dried Leaves
Green Powder
White Extract
Liquid Concentrates
5. Staying Healthy
Diabetes
Weight Loss
Tooth Decay
High Blood Pressure
Pregnancy
6. Cooking with stevia and recipes
Advantages
Stevia is Not Perfect
Practical Tips and Suggestions
Baking
Conversion Rate
Time to Get Started
Part II
7. Breakfasts recipe
8. Salads and Dressings recipe
9. Satisfying Stevia Entrees and Side Dishes
10. Sauces, Frostings, and Other Toppings
11. Heavenly Cakes and Pies
12. Homestyle Cookies, Candy, and Ice Cream
13. Luscious Custards, Puddings, and Fruit Treats -
sensational stevia dessert
14. Sweet Drinks Are Made of These
These come in two distinctly different forms. One is a black, syrupy concentrate
and the other is clear. The black, syrup-like concentrate is made by boiling the
dried leaves in water. The clear type of liquid concentrate is made by mixing a
large amount of the white powder in distilled water or grain alcohol. All types
of liquid extract concentrates are available in health food stores or some
retail outlets. They come in various sizes ranging from a third of an ounce to
four ounce bottles. Generally a few drops of this concentrate is enough to
sweeten a glass of tea, coffee or your favorite drink.
Food Chem Toxicol. 2008
The components
responsible for the sweet properties of the plant are glycosides of steviol,
primary stevioside, which is 250-300
times sweeter than sucrose and rebaudiosides A and C. Stevioside and steviol
have been subjected to extensive genetic testing. The majority of the findings
show no evidence of genotoxic activity.
Q. I had ocular migraines when I was pregnant 31 years ago and have not had
them since until recently. As soon as I started using stevia on my morning
oatmeal, I would get ocular migraines almost every day that I used it (around 15
times). As soon as I stopped the stevia, I have had no ocular migraines since. I
am doing weight watchers and pretty much eating the same things daily except for
the artificial sweetener I use in the morning.
A. We have not heard of this side effect reported before. Perhaps
you can try another brand, there may be ingredients within the stevia product,
other than the sweetener, that may cause it.
For the sake of simplicity, let's say we consume about 100 grams of sugar a day.
Since the sweetness of stevioside is 300 times that of sugar, the maximum daily
consumption of stevia would be 100 grams divided by 300, or a third of a gram
(roughly 330 mg). Actually, Chinese researchers have already estimated that the
daily human consumption of stevioside would be about 2 mg per kilogram of body
weight (Xili, 1992). This is a very small amount and we should keep this in mind
when we evaluate the toxicity studies with Stevia done in animals. Another point
to keep in mind is that most people would only partially substitute stevia for
sugar and other sweeteners. Therefore, the intake of stevia on a daily basis
would even be less than 330 mg.
There have been a number of studies performed in rodents and other laboratory
animals to determine whether stevia has any toxicity. In many of these studies,
stevia was provided in extremely high dosages, sometimes up to 5 percent of the
weight of their food. Let's compare this to humans. Assuming we eat about two
kilograms of food a day, and we ingest 200 mg of Stevia, the proportion of
Stevia to our daily food intake would be about 0.01 percent; a very small
amount, indeed.
In 1991, an excellent study was done by researchers at the Chulalongkorn
University Primate Research Center in Bangkok, Thailand (Yodyingyuad, 1991). The
researchers wanted to study the consequences of daily ingestion of stevioside in
hamsters and the effects on two subsequent generations. (You may recall that
stevioside is the main active sweetening agent in the stevia plant.) Three
groups of 20 one-month-old hamsters (10 males and 10 females) were force-fed
daily with stevioside, while the fourth group stayed as the controls; they did
not get any stevioside. The first group was given 500 mg per kilogram of body
weight; the second group got a higher dose at 1,000 mg per kilogram of body
weight, and the third group got the highest dose at 2,500 mg per kilogram of
body weight. The experiment was started with 80 one-month-old hamsters, 40 of
each sex, each weighing between 30 and 50 grams. The 2,500 mg per kg of body
weight would be equivalent to a human ingesting 150,000 mg. The likely amount
most humans would ingest from sweetening their drinks and certain foods is often
less than 500 mg.
In the first generation, the average growth of the hamsters receiving various
doses of stevioside did not differ significantly between each group. In the
second generation, no significant difference in body weight was observed among
groups of males receiving various doses of stevioside until 90 days of age.
Thereafter, growth of males in the group receiving stevioside at 500 mg/kg of
body weight was significantly higher than in the other groups. Nevertheless,
male hamsters in the second and third groups grew the same amount as did the
control group.
In the third generation, at 120 days of age, no significant differences in body
weights were observed in all groups of male and female animals. As to the mating
performance, all three generations performed the same no matter what dose of
stevioside they received. Their performance was equal to the controls.
Microscopic examination of reproductive tissues from all experimental groups,
both male and female, did not differ from the control group. The production of
sperm was normal, even in the males who received the highest dose of stevioside.
In the females, the ovaries of all the animals were perfectly normal.
In summary, no abnormalities were found in growth and fertility in
both sexes. All males mated females efficiently and successfully. Females became
pregnant after mating. The duration of pregnancy, number of fetuses, as well as
number of young delivered each time from females in the experimental groups were
not significantly different from those in the control group."
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.
In
1986, Brazilian researchers from the Universities of Maringa and Sao Paolo
evaluated the role of stevia in blood sugar (Curi, 1986). Sixteen healthy
volunteers were given extracts of 5 grams of stevia leaves every six hours for
three days. The extracts from the leaves were prepared by immersing them in
boiling water for 20 minutes. A glucose tolerance test (GTT) was performed
before and after the administration of the extract and the results were compared
to another group who did not receive the stevia extracts. During a GTT, patients
are given a glass of water with glucose and their blood sugar levels are
evaluated over the next few hours. Those who have a predisposition to diabetes
will have a marked rise in blood sugar levels.
The volunteers on stevia were found to have significantly lower blood sugar
levels after ingestion of stevia. This is a positive indication that stevia can
potentially be beneficial to diabetics who substitute stevia in order to
decrease their sugar consumption. Even if stevia by itself is not able to lower
blood sugar levels, just the fact that a diabetic would consume less sugar is of
significant importance in maintaining better blood sugar control.
If
you have diabetes, chances are you consume a large amount of artificial sweeteners
and you may be concerned about switching to stevia since long-term human studies
have not been done with this herb. You may also be accustomed in your use of
these artificial sweeteners and would not be willing to completely stop them.
One option is to gradually use less of them while substituting stevia. For
instance, you can initially use stevia in some of your drinks, like coffee or
tea. After a few weeks, if your comfort level with stevia increases, you can
gradually use more of the herbal extract. Over the next few weeks and months you
can either switch completely to stevia, or you can continue using it in
combination with artificial sweeteners. With time more research will become
available on the safety of stevia and artificial sweeteners. Based on the
results of these studies, you can determine which ones to continue using in a
larger amount. It's
also quite possible that artificial sweeteners may be safe in low amounts, but
problems could arise when they are used in excessive quantities. By partially or
mostly substituting stevia, you can reduce any potential risk. Stevia is a good
supplement for those with diabetes.
The amount used daily is so small that it probably does not have a
major influence on blood sugar control except that it can substitute partially
for sugar.
The researchers state, "It was concluded that neither stevioside nor
rebaudioside A is cariogenic [cavity causing] under the conditions of this
study." It appears that the chemicals within the stevia plant that impart its
sweetness are not fermentable, and thus do not cause tooth cavities.
Since human studies providing stevia during pregnancy have not been done, it is
not known whether its use during this period is safe. It’s very likely that
small amounts would not cause any problems.
Hopefully, with time, stevia can be added to a variety of sodas, candies,
gums, and other foods in the US, just like it currently is in Japan and other
countries. And we could see stevia packets at restaurants.
Stevia is, in many cases, a
flavor enhancer. This can be experienced when you add stevia to lemon juice,
clearly heightening the flavor of the lemon. It is an appropriate
sweetener for many types of foods since it is stable in acid foods (like tomato,
pineapple, and limes). Cooking stevia at high
temperatures does not destroy its sweetening properties. The artificial
sweetener aspartame is not suitable for cooking and cannot make this claim. When heated, stevia does
not ferment nor discolor.
Foods baked with stevia do
not rise as much as those baked with sugar. In certain baked recipes, the
complete elimination of sugar may not be possible. In addition to contributing
necessary sweetness, sugar's crystalline structure provides texture to baked
goods, aids in the creaming and whipping process during mixing, creates
softening or spreading action to batter, caramelizes, and enhances browning.
A common mistake beginners
make is using too much of it in recipes. Since stevia is up to 300
times sweeter than sugar, excessive amounts can lead to over-sweetness and an
aftertaste. For instance, Dr. Sahelian's mom followed the recipe of the oatmeal
cookies suggested in this book. The recipe asked for 3/4 teaspoon of stevia. She
tried two batches, one with 3/4 teaspoon of stevia, a second with one teaspoon.
The second batch had a mild, but noticeable, aftertaste. The first batch was
delicious. Mixing stevia with even a tiny amount of another sweetener like honey will
change the aftertaste. It can also have a synergistic effect with other
sweeteners; a little goes a long way, so use it sparingly when combining. Stevia's
taste disappears in strong flavors and blends especially well in citrus flavors
such as lemon and cranberry. Stevia is delicious with dairy foods
(yogurt, cream, ice cream, kefir) and also with chocolate and carob. If you are
one of the millions of Americans who have a love affair with chocolate, you'll
be delighted to know that stevia and chocolate, and carob, are perfect partners. In
creating the recipes for this book, we found our greatest challenge was creating
cakes and cookies. These are made mostly with flour and a large amount of sugar.
The two together provide the "rise" or fluffiness to cake. Flour, having a
slightly bitter nature, is not as delicious with stevia as with other foods.
Adding other flavors like grated lemon peel and nuts helps improve the flavor,
but achieving the fluffiness is difficult. One alternative is to create thinner
cakes that could be put together in many layers with various kinds of icings in
between. Sugar gives icings and fillings "body." To make an icing or filling using stevia,
we've found that combining it with fruit spreads and nut berries provides the
creaminess and spreading quality that is missing when you do away with the
sugar. Recipe books put out by the NutraSweet and Equal companies and recipes for
diabetics are good sources for ideas. Substitute natural stevia for the recipes
that call for artificial sweeteners.
Baked goods using only stevia do not brown well. Use your sense of touch and
smell to decide when your muffins or cakes are done. When your kitchen fills
with a wonderful smell, open your oven door and poke the muffin or cake to see
if it is "springy" to the touch. If so, then they're ready to eat. Baked goods
with chocolate and carob mask stevia's aftertaste and contribute a rich brown
color. We
do not recommend using stevia to bake yeast breads; the yeast must be activated
by sugar, or the bread won't rise.
How do you determine how much to use?
Unfortunately, we can't give you an exact answer for several reasons. Very sour
foods like cranberries and lemons would need more sweetening than a pie baked
with apples or pears since the those are naturally sweet. Then there's personal
preference. Some of us don't like foods too sweet, while others have a sweet
tooth. There's also a cultural difference. As a rule, Americans like their foods
sweeter than those of other countries. To
complicate matters even more, there are a number of different companies making stevia. The quality, flavor, and sweetness varies from product to product. Your
best option is to try a few different brands and choose the one that best suits
your needs. Through practical experience, we've found the following approximate equivalences
It is worth mentioning again that different products on the market could provide
different sweetness equivalences.
One tablespoon sugar = about six to nine drops
of stevia liquid extract
One teaspoon of sugar = about two to three drops
of stevia liquid extract
The chemicals within stevia that make it taste sweet are stable in all types of
liquids and do not lose their sweetness. Thus, a number of drinks can be superbly
sweetened with it. All it takes is usually two to five drops of liquid
stevia per glass. Once you get into the habit of using it in your drinks,
you'll never feel the need to buy the pink or blue packets, or even use honey.
However, if you really like honey with your drinks, you can use less of it while
adding a drop or two of stevia. We both are now in the habit of carrying small
stevia bottles when we go out to restaurants or when we travel. This way, we can
sweeten our drinks even when not at home.
The following are some examples of drinks that you can easily sweeten with stevia extract.
Antihyperglycemic effects of stevioside in type 2 diabetic subjects.
Metabolism. 2004.
Stevioside reduces postprandial blood glucose
levels in type 2 diabetic patients, indicating beneficial effects on the glucose
metabolism. Stevia Stevioside may be advantageous in the treatment of type 2 diabetes.
Hsieh MH. Taipei Medical University--Wan Fang
Hospital, Taipei City, Taiwan.
Clin Ther. 2003.
Chan P, et al. A double-blind
placebo-controlled study of the effectiveness and tolerability of oral stevioside in human
hypertension. Taipei Wan Fang Hospital, Taiwan.: Br J Clin Pharmacol
2000
A multicentre, randomized, double-blind, placebo-controlled study was undertaken.
This study group consisted of 106 Chinese hypertensive subjects with diastolic blood
pressure between 95 and 110 mmHg and ages ranging from 28 to 75 years with 60 subjects
(men 34, women 26) allocated to active treatment and 46 (men 19, women 27) to placebo
treatment. Each subject was given capsules containing stevioside stevia (250 mg) or placebo
thrice daily and followed-up at monthly intervals for 1 year. After 3 months, the
systolic and diastolic blood pressure of the stevia group decreased significantly and the effect persisted during the whole year. Blood biochemistry parameters
including lipid and glucose showed no significant changes. No significant adverse effect
was observed and quality of life assessment showed no deterioration. This
study shows that oral stevia is a well tolerated and effective modality that may be
considered as an alternative or supplementary therapy for patients with hypertension.
Stevia helpful for diabetes and hypertension
Stevia has been used for many years in the treatment of diabetes among
Indians in Paraguay and Brazil. However, the mechanism for the blood glucose-lowering
effect remains unknown. A study conducted at Aarhus University Hospital in Denmark found
that stevioside enhances insulin secretion from mouse pancreatic islets in the presence of
glucose. The researchers state, "Stevioside stimulates insulin secretion via a direct
action on pancreatic beta cells. The results indicate that the compounds may have a
potential role as an anti-hyperglycemic agent in the treatment of type 2 diabetes
mellitus."
A double-blind, placebo-controlled study in Taiwan studied 106 Chinese
hypertensive subjects ages ranging from 28 to 75 years. Each subject was given capsules
containing 250 mg stevioside or placebo three times daily and followed-up at monthly
intervals for 1 year (the average person who uses stevia ingests about 100 mg a day of
stevioside). After 3 months, the systolic and diastolic blood pressure of the stevioside
group decreased by about 6 points, and the effect persisted during the whole year. Blood
biochemistry including lipid and glucose showed no major changes. No significant adverse
effects were observed.
Emails
Q. I suffer from fructose intolerant. I am wondering if stevia is safe for those
of us who suffer from this disease. Also I am needing the Chemical breakdown of
this sugar in the body. I am not able to digest fructose, sucrose, honey,
molassas, splenda, or just about any regular sugar. I am also not a fan of the
diet industry puting aspartime in foods, it taste nasty and is not good for you.
If you could please look into this for me I will tell everyone on the fructose
intolerant forum about this sugar and hopefully we can live a better life.
A. Stevia contains stevioside, a compound that
has a unique structure far different than fructose or any sugar. We don't see
any relationship, even remotely, between the stevia chemical structure and
sugars.
I have been using stevia since 1988. I'm a 55 year old
female. There are no ill effects from this product. I use it in yerba mate
tea daily. I drink at least 12 cups, every day for all these years. I was
recently in a very bad accident and had my back fractured in four places. I'm
up, going and getting back my physical strength. I truly believe the tea and
stevia are responsible for my well being.
Q. I have kidney failure - will be on dialysis soon. Is there anything known
about using it with this condition?
A. Stevia should be safe to use in kidney
failure.
A. I have seen no such evidence as of August 2014. I have seen no
studies that it is a cause of multiple sclerosis. Perhaps the source of your
information was misdirected.
Sugar substitute
I use stevia liquid every day in my morning tea and have been doing so for the
past 2 decades without any health problems.
Buy Stevia Liquid Extract
Supplement Facts
Serving Size: 5 drops (0.208 ml) per 8
oz of liquid or to taste
Servings Per Bottle: 576
Amount Per Capsule
%Daily Value*
Calories
0
Total Fat
0 g
0%
Saturated Fat
0 g
0%
Trans Fat
0 g
Cholesterol
0 mg
0%
Sodium
0 mg
0%
Total Carbohydrates
0 g
0%
Dietary Fiber
0 g
0%
Sugars
0 g
0%
Protein
0 g
0%
*Percent Daily Values are based on a 2,000 calorie diet.
Stevia
extract
pure liquid
Dietary Supplement
Stevia extract contains a minimum steviosides, the active ingredient of Stevia while
retaining the other beneficial components. Because of this, you can be assured
that you are indeed buying a true stevia extract and that it will be consistent
in quality. This is a highly concentrated extract and should not be confused
with less potent tinctures or extracts.