Ask the Diva: Is Stevia a Refined Sweetener?
Is there a natural, unrefined sweetener that doesn’t spike the blood sugar? Nutrition Diva answers this question and discusses whether all refined foods are bad all the time (Hint: They aren’t!)
by Monica Reinagel, M.S., L.D./N.
Q. Stevia is the only sweetener that I use. I dumped all refined sugars because they spike your blood sugar. But, even though stevia doesn’t raise the blood sugar, it is a very refined product and refined foods are also not good for us. Do you know of any natural, unrefined sweetener that doesn’t spike the blood sugar?Â
Answer. You’re right: The little packets of white powder you buy at the grocery store contain a higher refined and purified form of stevia. And there is a more natural alternative. Stevia is an herb that you can grow in your garden or even on your windowsill. It looks sort of like mint. The leaves are intensely sweet but they don’t raise your blood sugar. You can consume the leaves fresh, dry them, or steep them in hot water. It won’t be quite as clean a taste as refined stevia powder (natural stevia has a sort of licorice-y flavor), but it would certainly be less “refined.”
It’s also worth thinking a little about why refined foods are said to be bad—and whether that really applies here. Refined or processed foods often deliver a lot of calories without very much nutrition—but refined stevia doesn’t contain any calories. Refined foods often crowd other more nutritious foods out of the diet. But it sounds as if you’re pretty strict about the quality of your diet already.
Avoiding refined or processed foods can obviously be taken to a nonsensical extreme. (See also: How far do we need to go to avoid processed foods?) In the context of a diet that’s primarily composed of whole or minimally processed foods, a bit of refined stevia powder doesn’t really sound like a problem.
Steviaopens IMAGE file photo from Shutterstock.
About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.Â
