It's 2013!
As we welcome in the new year, it is regrettable that the epidemics of obesity and Type 2 diabetes do not appear to have slackened their grip on industrialized nations. Approximately two-thirds of adults Amercians are currently overweight or obese and the current estimates for Australia are no better! Unless we change our patterns of eating, it is estimated that 80% of Australians will be overweight by the year 2025.
The Usual Suspects
By now, the message that diets consisting of high amounts of sucrose (table sugar - 50% glucose, 50% fructose) lead to weight gain should be old news. We should also be picking up on the fact that over-consumption of fructose will also increase body fat and decrease insulin sensitivity (Stanhope et al., 2009).
The consumption of added sugars, in America alone, is estimated to be 142 lbs per person, per year (Wells & Buzby, 2008)! Putting two and two together, a seductively simple solution presents itself ... Reducing the consumption of added sugars and controlling postprandial glucose and insulin levels could rectify some of the metabolic damage two-thirds of the nation are doing themselves.
However, sugar-addicts will tell you that this may be easier said than done. High calorie, high glycemic foods can result in metabolic and hormonal changes that stimulate hunger as well as influencing the reward centre of the brain (O'Keefe & Bell, 2007). So, what may be needed is a sugar-substitute.
A Simple (?) Solution
The consumption of added sugars, in America alone, is estimated to be 142 lbs per person, per year (Wells & Buzby, 2008)! Putting two and two together, a seductively simple solution presents itself ... Reducing the consumption of added sugars and controlling postprandial glucose and insulin levels could rectify some of the metabolic damage two-thirds of the nation are doing themselves.
However, sugar-addicts will tell you that this may be easier said than done. High calorie, high glycemic foods can result in metabolic and hormonal changes that stimulate hunger as well as influencing the reward centre of the brain (O'Keefe & Bell, 2007). So, what may be needed is a sugar-substitute.
How To Replace Sugar ...
Those who do try to break their addiction will often turn to sweeteners to replace their sugar-load and get a 'fix' for their sweet-tooth. As such, Diet Coke sales are booming, and Splenda is having a field day. Unfortunately, the use of artificial sweeteners may be little more than a curse in disguise. Several studies have established a link between the commonly used sweetener 'Aspartame' and various forms of cancer, moreover (for the dieter), the research is split on whether aspartame suppresses or stimulates appetite, thereby leading to weight gain (Swithers & Davidson, 2008).
I Give You ... Stevia
In a world where every 'engineered' food seems to turn around and bite humanity in it's rear-end, maybe what we need is a natural alternative!
Figure 1. The Stevia Rebaudiana plant
Stevia is a natural, sweet-tasting, calorie free botanical that can be used as a substitute to both sugar and artificial sweeteners. In the literature, stevia has been found to increase insulin sensitivity and to have beneficial effects on blood glucose and insulin levels. A recent study compared the effects of stevia, aspartame and sugar on food intake, satiety and postprandial glucose and insulin. The results showed that participants who were given a 290 calorie 'preload' (meal) containing stevia did not compensate by eating more at either lunch or dinner meal and reported similar levels of satiety compared to when they ate a higher calorie (493) preload containing sugar (Anton, et al., 2010).
What About Insulin?
For those worried about insulin, fear not - stevia does not induce a glycemic response and has been found to enhance insulin levels above baseline without altering blood sugar (Jeppesen, et al,. 2002). This unique property has caused scientists to conclude that stevia may even have potential of becoming a new anti-diabetic drug, for use in Type 2 diabetes. The ability of stevioside to improve insulin secretion, signaling and sensitivity has been shown in numerous animal models (Brahmachari, et al., 2011).
5 More Reasons To Try Stevia:
If it wasn't enough that stevia has potential antidiabetic effects, here are 5 other reasons why stevia may be a worthwhile investment for any health-conscious reader:
- Antitumor and anticancer activity
- Antihypertensive activity
- Anti-diarrheal activity
- Renal (liver and kidney) protective activity
- Antioxidant activity
A Final Word on Safety
In 2006, a thorough evaluation of experimental studies of Stevia concluded that the substance is neither genotoxic nor carcinogenic. Stevia's very low acute oral toxicity, also makes it highly unlikely that an individual will induce a toxic reaction from ingesting the extract.
As no guidelines exist with regards to dosage, I tend to err on the side of caution when dabbling in natural alternatives. Much like their artificial counterparts there is often a point of diminishing returns that may not be immediately apparent to the scientific community.
However, as far as the current literature is concerned, stevia is a non-toxic and safe supplement with potential effects that could aid more groups than just those seeking to satisfy their taste-buds.
Reference:
Brahmachari, G., et al. (2011). Stevioside and related compounds - Molecules of pharmaceutical promise: A critical overview. Arch. Pharm. Chem. Life Sci. 1, 5-19.
Shivanna, N., Naika, M., Khanum, F., & Kaul, V.K. (2012). Antioxidant, anti-diabetic and renal protective properties of stevia rebaudiana. Journal of Diabetes and It's Complications. [Epub ahead of print].
Anton, S. D., et al. (2010). Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite, 55(1), 37-43.
Swithers, S.E., Davidson, T.L. (2008). A role for sweet taste: calorie predictive relations in energy regulation by rats. Behav Neurosci.122:161–173. [PubMed: 18298259]
P. B. Jeppesen, S. Gregersen, K. K. Alstrup, K. Hermansen (2002). Phytomedicine. 9, 9–14.
O’Keefe, J.H., Bell, D.S. (2007). Postprandial hyperglycemia/hyperlipidemia (postprandial dysmetabolism) is a cardiovascular risk factor. American Journal of Cardiology. 100, 899–904. [PubMed: 17719342]
Wells, H.F., & Buzby, J.C. Dietary Assessment of Major Trends in U.S. Food Consumption, 1970–2005. (Rep. No. 33). Washington DC: U.S. Department of Agriculture; 2008.
Stanhope, K.L., Schwarz, J.M., Keim, N.J., Griffen, S.C., Bremer, A.A., Graham, J.L. (2009). Consuming fructosesweetened, not glucose sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. The Journal of Clinical Investigation. 119, 1322–1334. [PubMed: 19381015]
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