- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Stevia: Can it help with weight control?
I've been hearing a lot about stevia lately for weight control. What is it?
Answer
from Katherine Zeratsky, R.D., L.D.
In the United States, stevia is a relative newcomer to the growing list of sugar substitutes, sometimes called artificial sweeteners. Stevia was previously available only as a dietary supplement in the United States. Today, certain stevia preparations are approved for use as a sugar substitute. Proponents claim that stevia is a better option than regular table sugar because stevia is sweeter and has zero calories.
Stevia is an herb native to South America. The leaf of the stevia plant contains compounds that give it sweetness. It's not actually stevia itself that has approval for use as a sugar substitute but rather only certain highly refined stevia preparations that contain rebaudioside A — an important distinction to be aware of when you're looking at stevia products.
Sugar substitutes are regulated by the Food and Drug Administration (FDA) as food additives. The FDA has declared certain highly refined stevia preparations as "generally recognized as safe" (GRAS), which means that they can be used as sugar substitutes. These highly refined stevia extracts may cause mild side effects, such as nausea or a feeling of fullness.
The FDA hasn't approved whole-leaf stevia or crude stevia extracts as food additives because of concerns about possible health effects. In particular, the FDA has concerns about the effects of stevia on blood sugar control, the kidneys, and the cardiovascular and reproductive systems.
Remember that while sugar substitutes such as refined stevia preparations (Pure Via, Truvia, others) may help with weight management, they aren't a magic bullet and should be used only in moderation. If you eat too many sugar-free foods, you can still gain weight if they have other ingredients that contain calories.
Next questionMUFAs: Why should my diet include these fats?
- Is stevia an FDA-approved sweetener? U.S. Food and Drug Administration. http://www.fda.gov/AboutFDA/Basics/ucm214864.htm. Accessed Aug. 2, 2010.
- Whitney E, et al. Understanding Nutrition. 12th ed. Belmont, Calif.: Wadsworth Cengage Learning; 2011.
- Generally recognized as safe. U.S. Food and Drug Administration. http://www.fda.gov/Food/FoodIngredientsPackaging/GenerallyRecognizedasSafeGRAS/ucm2006850.htm. Accessed Aug. 2, 2010.
- What refined stevia preparations have been approved by FDA to be used as a sweetener? U.S. Food and Drug Administration. http://www.fda.gov/AboutFDA/Transparency/Basics/ucm214865.htm. Accessed Aug. 3, 2010.
- Stevia. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed July 22, 2010.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 10, 2010.
- Bauer BA (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 3, 2010.
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