How Can This Ayurvedic Food Make You Feel Great?

AYURVEDIC ANALYSIS

The extraordinary powerful taste of stevia is difficult to ignore. The intensity makes your mouth water for a few minutes. Then, tingling sensations arise around the mouth. Your lip quivers.

It's simply unusual and unnatural to find a zero calorie sweetener. But leaves from the stevia plant are both. They are natural and zero calorie.

Stevia is very sweet, up to 150 times the sweetness of sugar. So a little goes a long way. When the sweet taste passes, it leaves a mild, licorice-like aftertaste that's slightly bitter and astringent.

It is light, cold, and sharp because of its intensity. Normally, sweet taste calms and sedates. But stevia is so intense that it has the opposite effect - adding to the quirky character of this unusual herb.

Some people love it. To others, it tastes terrible, almost like a chemical. That's because most stevia powders in the grocery store aren't whole stevia. They are a highly purified extract of stevia known as Reb-A. One student notes, "It lingers, a little like plastic or a foreign substance."

Footnote: The information for this article was in part gathered from a 2019 study and survey of 16 students of Ayurveda who experimented with stevia. During the study, students ate stevia for 3 days and journaled the pharmacological effects. This study was sponsored by the Joyful Belly School of Ayurveda, and specifically the Mastering Ayurvedic Digestion & Nutrition certification course.

What is It?

Stevia is a sweetener and sugar substitute derived from a remarkably sweet plant species called Stevia rebaudiana. It is an aster family plant native to Brazil and Paraguay. There, it has been used for more than 1,500 years by the Guaran? people of South America.

The secret to this zero calorie sweetener is the glucose residues bound to other non-sugar molecules. The glucose residues stimulate taste buds. However the sugary glucosides aren't digestible because they are firmly attached to the non-sugar molecules.

The stevia you buy in the grocery store does not contain the whole leaf, but a purified extract called rebaudioside A (Reb-A). This is because whole stevia hasn't been tested by the FDA. The FDA has tested the extract only. The FDA has approved whole stevia for use as an herbal supplement only. In Japan and Europe the raw stevia leaf has GRAS (Generally Recognized as Safe) status.

Lowers Blood Sugar & Pressure

If you have diabetes, stevia may help keep your blood sugar levels in check. A 2010 study of 19 healthy, lean individuals, and 12 obese ones found that stevia significantly lowered insulin and glucose levels.

Most importantly, these study participants felt satisfied and full after eating, despite the lower calorie intake. So they didn't reach for cakes and cookies after the study.

The secret to stevia's magic is a protein that stimulates the ion channels of cells which influence your sensory input. This protein puts sweet taste receptors in hyperdrive and also stimulates the pancreas to produce insulin. Studies also show that stevia reduces your daily, normal, liver based, blood sugar level spike in the morning. One study even suggests Stevia leaves for treatment of central diabetic neuropathy. To boot, it helps regulate blood pressure levels as well.

Nevertheless, we're always suspicious when it comes to zero calorie sweetener. Will it trick the body, like fake news? Will the sweet taste reinforce a sugar addiction? When the body figures out it had a bunch of sugar but no calories, will it crave more sugar as a result? It's comforting to know that studies suggest otherwise. So far, stevia can be trusted, and seems to have some amazing qualities. While we're still cautious of refined products, stevia appears far superior to other sweeteners.

Vata individuals beware: The drop in blood sugar levels was so pronounced for our Vata students that several experienced hypoglycemia symptoms after drinking stevia. "My mind was loopy. I couldn't think while trying to do some accounting. I was shaking so I checked my blood sugar and it was 40. Normally it is much higher for me. It made me want to eat so my blood sugar would go up again."

Happy Mind

Students reported that stevia lightened their mind and lifted their mood. Stevia's stimulating effects made it easier to concentrate and think. One student even said, "Stevia makes me feel enlightened." Here's what others had to say:

• "I was able to concentrate. I could study better."
• "I had a happy, light feeling in my mind."
• "I felt a whole body sensation - more calm as well."
• "It stimulated my brain. I had lots of creative ideas."
• "It left a cool feeling behind the eyes. I felt peaceful."
• "I felt a wave of lightness on my chest and whole body."

A 2017 study suggests stevia is adaptogenic and a brain tonic. One student testifies to these adaptogenic properties, "I felt sharp, focused, alert. I was excited and joyful. Paradoxically, I also felt grounded, calm, content, and relaxed."

Some students noted stevia was too stimulating, "I noticed that my mind was more restless, very agile and I woke up early twice during the experiment because my mind was so busy." Yet another remarked, "My mind was racing a little. It aggravated my Pitta and induced a hot flash." Another said, "My mind was irritated because it was simply too sweet." We believe this is due to dosha. Kapha individuals felt their spirits lifted, but Vatas and Pittas found it too intense.

Several students drank it with coffee and complained stevia made the coffee more buzzy. "My mind was racing and it irritated my stomach," said one student. We therefore suggest caution in combining stevia with other stimulants.

To get the mental benefits of stevia, students recommended cooking with it instead of making a strong tea. Diluting the stevia in the meal seemed to reduce the intensity.

Stimulates Your Stomach

Joyful Belly founder John Immel notes, "The intensity of stevia's sweetness irritated our Vata students." He concluded that, "Stevia is so intensely sweet it is stimulating. If you have a thin mucus barrier and highly sensitive nervous system it can overstimulate, causing nausea, sourness, and acid reflux."

• "My stomach was buzzing & fluttering after taking stevia."
• "It gave me a sour feel,"
• "It gave me a stomach ache and slight nausea that went away quickly."
• "I had a flood of saliva and an increase of enzymes in my stomach."

Based on our student reports, once stevia is digested and processed by the body it has a cooling aftereffect. Kapha individuals have a thicker mucus barrier in the stomach and a generally less sensitive nervous system - so they will only experience these cooling effects. The cooling effect is also stronger when stevia is used in cooking rather than teas, likely because the dilution reduces overstimulation.

• "It had a chilling effect on my stomach."
• "It felt cold as I felt like it made my stomach contract/tighten"

Sugar is usually gassy and mucus forming - but stevia, as an indigestible sweetener avoids both of these. Even bacteria can't digest stevia.

Joyful Belly students are constantly researching the application of Ayurveda to their bodies, food, herbs and nutrition. You too can participate in Joyful Belly's Ayurvedic Digestion and Nutrition research by registering for one of our certification courses. In our programs you'll gain the knowledge and skills necessary to impart the time tested wisdom of Ayurveda to your clients.

BUYING & PREPARATION

Stevia is sold in many packages, as a purified extract or whole leaf. It can be in a glycerin base or tinctured in an alcohol base. You can even grow it in your garden. Sold as a powder, it is typically mixed with other substances like dextrose, maltitol, and erythritol to dilute the intensity. Others are blended with inulin and anti-caking agents.

These additives also have effects on your body. For example, dextrose is especially cooling. When one of our students transitioned from whole leaf stevia to stevia extract with erythritol, she got a "massive headache". So, make sure you look on the label.

Herb suppliers will typically sell the whole, unadulterated, dried leaf. Remember, a little goes a long way when using the leaf. The fresh leaf was found to be less bitter as compared to the dried leaf. The purified extract was most bitter. The powdered leaf can become sticky in humid conditions so be sure to seal and keep it dry.

When using the raw leaf, 4 leaves are enough for a gallon of water. For mixed powders sold in grocery stores, 1/8 tsp is enough for a cup of tea.

COOKING STEVIA

Browse Recipes Stevia is versatile as a sweetener because it is heat-stable, pH-stable, and not fermentable. That means you can cook with it or squirt a lemon on it, and it won't be gassy in your stomach.

When cooking, sometimes you want to accentuate one effect of an herb, and diminish another. Here are the main effects you may want to balance in stevia.

Stimulating effect

Use with mint to increase the mentally stimulating effect of stevia. If stevia is too intense for your stomach pair it with something grounding. Use almond or coconut milk instead of water as a base for stevia. The dull, heavy qualities will alleviate feelings of nausea or sourness in the stomach, and prevent hypoglycemia. Almond or coconut milk will provide some substance to this etheric herb in a Vata body.

Cold effect

If the coldness of stevia aggravates your system, warm it up with turmeric. Turmeric is unique because it is hot without being spicy, so it won't make Stevia even more stimulating. To accentuate the cold or bitter effect, pair with cilantro or cucumber.

Diluting Stevia

If having trouble getting the dose right, try placing 1/8tsp of the powder in a cup of hot water, then using a tbsp of that for your drink.

WHY EAT AN AYURVEDIC DIET?

Eating Ayurvedically makes you feel nourished and energized. An Ayurvedic diet is tailored to your individual body type and the specific imbalances you are working with at any given time. Ayurveda shows you your specific body type’s needs and what should be favored in your Ayurvedic menu. Watch as you eat less but feel more satisfied because what you are eating truly nourishes you. Since Ayurveda believes all disease begins in the digestive tract, food is your first medicine. By eating a healthy diet that’s ideal for your body, you experience optimal health.

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Is Stevia Good for My Ayurvedic Diet?

Find out by taking this free, easy quiz. You'll learn your body type, and whether Stevia is a good fit for you. Time to complete: approximately 1 minute.

AYURVEDIC MEDICINAL QUALITIES

INCREASES Increases These Qualities (Gunas) Functional Ayurveda helps you assess imbalances through 20 main characteristics (gunas). Aggravating these characteristics weakens your body and causes imbalance. By knowing which characteristics are habitually imbalanced in your body, you will be able to identify and correct imbalances before you get sick. Every characteristic has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite characteristic. Learn More	CLEAR ABOUT CLEAR GUNA Clear refers to anything that cleanses or flushes out wastes, or that digests ama. LEARN MORE ABOUT CLEAR COLD ABOUT COLD GUNA Cold refers to anything that reduces body temperature, metabolism, and blood flow. LEARN MORE ABOUT COLD LIGHT ABOUT LIGHT GUNA Lightness is identified by reduced weight. LEARN MORE ABOUT LIGHT MOBILE ABOUT MOBILE GUNA Mobile refers to anything that stimulates the nervous system, muscles, or activity. LEARN MORE ABOUT MOBILE
TASTES The 6 Tastes Taste is used to sense the most basic properties and effects of food. Each taste has a specific medicinal effect on your body. Cravings for food with certain tastes indicate your body is craving specific medicinal results from food. Taste is experienced on the tongue and represents your body's reaction to foods. Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion. Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste. One of the first signs of illness is that your taste and appetite for food changes. The six tastes are sweet, sour, salty, pungent, bitter, and astringent. Do you crave foods with any of the tastes below? Learn More	ASTRINGENT ABOUT ASTRINGENT GUNA Astringency is characterized by constriction, drawing together, or drying. LEARN MORE ABOUT ASTRINGENT BITTER ABOUT BITTER GUNA Bitter is disagreeable and stimulating rejection, and a strong taste often associated with black coffee, dark chocolate, and most salad greens. LEARN MORE ABOUT BITTER SWEET ABOUT SWEET GUNA Sweet refers to anything builds tissue, including macronutrients such as carbohydrates, proteins and fats. LEARN MORE ABOUT SWEET
DOSHAS The Three Doshas / Body Types People tend to get sick, over and over again, due to similar causes and habitual imbalances that are unique to the person. Your body type summarizes this tendency, showing you the 'type' of conditions and imbalances that frequently challenge your health & wellness. Using body type, you can also identify remedies likely to improve your strength and resiliency. Your body type identifies physical and mental characteristics as well as your personal strengths and weaknesses. The calculation of your body type is based on your medical history. The 3 functional body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha). Catabolic individuals tend to break down body mass into energy. Metabolic individuals tend to burn or use energy. Anabolic individuals tend to store energy as body mass. Catabolic people tend to be easily stimulated, hyperactive, underweight and dry. Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed. Anabolic people are heavy, stable and grounded, but if they store too much energy, they could gain weight easily and have congestion. Learn More	PACIFIES
HAS THE FOLLOWING	EFFECT: Rajasic RAJASIC Rajasic foods stimulate desire or nervous energy. Red meat, high protein food, garlic and onions stimulate desire. Rajasic foods include chili peppers, coffee, and anything that stimulates movement. LEARN MORE ABOUT RAJASIC , Prana PRANA Prana is the Sanskrit word for vital life energy, similar to Qi in Chinese Medicine. Many herbs stimulate your energy, or improve the flow of prana through your body. Generally, prana needs to be increased in spring after a sleepy winter. LEARN MORE ABOUT PRANA , Tejas TEJAS Herbs that increase tejas improve metabolism & brightness by stimulating the fire element at a cellular level. Destroys toxicity, excess fluids, & improves digestion. Also helps with mental function such as poor memory, lack of inspiration & depression. LEARN MORE ABOUT TEJAS TYPE: Sweeteners ELEMENT: Air AIR Resembles air (vayu) in quality - highly mobile, drying, light, cold, subtle, rough. LEARN MORE ABOUT AIR , Ether ETHER Resembles ether or space (akasha) in quality - light, subtle, clear, soft. LEARN MORE ABOUT ETHER NUTRIENT: Antioxidant TOPIC: Mental Health COLOR: Green NOURISHES: Plasma PLASMA Plasma (Rasa Dhatu) includes plasma, white blood cells, and lymph. LEARN MORE ABOUT PLASMA MOVES ENERGY: Upward UPWARD Upward-moving substances (Urdvha Gati Marga) include anything stimulating or activating. LEARN MORE ABOUT UPWARD SUBDOSHA: Kapha Tarpaka, Pitta Sadhaka, Vayu Prana

MEDICINAL PROPERTIES

Experiences are Personal

Experiences vary according to the person and constitution. Individual results may vary. The list of actions below has not be approved by the FDA and should not be used to treat a medical condition.

Digestion:

Nauseating

NAUSEATING

Brings about feelings of unease and discomfort in the stomach, often accompanied with the involuntary urge to vomit.

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Energy Vitality Strength:

Satisfies stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

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Stimulates energy

STIMULATES-ENERGY

This category groups thyroid and adrenal stimulating herbs

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Heart & Circulation:

Cardiac stimulant

CARDIAC-STIMULANT

Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.

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Hypotensive

HYPOTENSIVE

An herb that lowers blood pressure.

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Immune System:

Adaptogen

ADAPTOGEN

Herbs that promote stabilization of physiological processes and homeostasis. Adaptogens increase the body's ability to resist the damaging effects of stress and promote or restore normal physiological functioning.

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Mind, Stress & Sleep:

Makes jittery,

Stimulates front of brain

STIMULATES-FRONT-OF-BRAIN

Creates a feeling of awareness or tension in the area in the forehead. Activates the frontal lobe - the area responsible for motor function, emotional expression, thinking, and decision making.

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Wakes you up

WAKES-YOU-UP

Invigorates the body and improves energy by stimulating circulation.

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Brain Tonic

BRAIN-TONIC

An herb that strengthens the brain, thereby improves either mental function, stamina, or stability.

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Weight Loss:

Lowers Blood Sugar

LOWERS-BLOOD-SUGAR

An herb that lowers blood sugar.

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