Is stevia safe for consumption?
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Safety of Stevia Consumption: A Comprehensive Review
Introduction to Stevia and Its Sweetening Properties
Stevia, derived from the plant Stevia rebaudiana Bertoni, is a natural, non-caloric sweetener that has gained popularity as a sugar substitute. It is known for its intense sweetness, which is 100-300 times that of sucrose, making it an attractive option for reducing sugar intake . Stevia's primary sweetening components are steviol glycosides, which are extracted and purified for use in various food and beverage products.
Regulatory Approval and Safety Assessments
Stevia has been recognized as safe by several food regulatory authorities, including the Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) . These organizations have affirmed that stevia, particularly extracts containing 95% steviol glycosides, is safe for human consumption within the acceptable daily intake of 4 mg/kg of body weight. Despite this, some countries still restrict its use due to insufficient long-term toxicology profiles.
Health Benefits and Clinical Efficacy
Impact on Glycemia and Weight Management
Several studies have investigated the effects of stevia on glycemia and weight management. A 12-week randomized controlled trial found that daily consumption of stevia did not significantly affect glycemia in healthy adults but did aid in weight maintenance and reduced energy intake . Another study confirmed that stevia consumption prior to meals could reduce appetite and total energy intake without affecting blood glucose levels.
Potential Benefits Against Chronic Diseases
Research has highlighted stevia's potential benefits against various health conditions, including diabetes, obesity, hypertension, and cancer . Stevia's anti-inflammatory and antioxidant properties have been shown to reduce blood pressure, stabilize atherosclerotic plaques, and ameliorate liver and kidney damage . Additionally, stevia is non-cariogenic, making it a beneficial substitute for sugar in preventing dental caries.
Concerns and Controversies
Long-Term Safety and Toxicological Effects
While short-term studies have generally shown stevia to be safe, there is a lack of long-term clinical data. Some studies suggest that uncontrolled consumption of stevia-based sweeteners may have toxicological effects, particularly in individuals with type 2 diabetes. Therefore, it is recommended that consumers adhere to the recommended dosage to avoid potential adverse effects .
Effects on Gut Microbiota
The metabolism of steviol glycosides is influenced by gut microbiota, which can impact the colonic microenvironment. Studies indicate that stevia consumption may benefit the microbiome's alpha diversity and exhibit anti-inflammatory properties. However, the effects can vary based on the amount and frequency of stevia intake and the presence of other dietary components.
Conclusion
Overall, stevia is considered safe for consumption by major food safety authorities and offers several health benefits, particularly in reducing sugar intake and managing weight. However, the long-term safety of stevia requires further investigation, and consumers should use it within the recommended guidelines to avoid potential risks. Further clinical studies are warranted to explore the sustained health benefits and physiological mechanisms of stevia consumption.
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