What is Stevia?
Stevia is a natural sweetener that comes from the leaves of the Stevia rebaudiana plant native to South America. The stevia plant has been used for centuries by indigenous peoples in Paraguay and Brazil to sweeten teas and medicines. Unlike many artificial sweeteners, stevia is derived from a plant and is therefore considered natural.
Stevia contains compounds called steviol glycosides that give it a sweet flavor but contain no calories and do not raise blood sugar levels. This makes stevia an attractive option for people managing diabetes or blood sugar issues, as well as those looking to reduce calorie intake from sugary foods and beverages.
The Many Benefits of Stevia
There are several potential health benefits associated with using stevia as a sweetener:
Low in Calories
One of the major benefits of stevia is that it contains virtually no calories. It is up to 350 times sweeter than regular sugar but has minimal effect on blood glucose or insulin levels, making it an excellent sugar substitute for people watching their calorie or carbohydrate intake.
Blood Sugar Control
Studies have shown that stevia has no impact on blood sugar and insulin response. This makes it safe for people with diabetes and prediabetes who need to closely monitor their sugar levels. Stevia allows them to enjoy sweet flavors while controlling carbohydrate intake.
Tooth-Friendly
With no added sugars, stevia does not contribute to tooth decay and dental cavities in the way that regular sugar does. It may help improve oral health by reducing bacteria growth in the mouth.
Heart Health
Research indicates stevia may have benefits for heart health by lowering high blood pressure, a major risk factor for heart disease and stroke. Replacing sugar with stevia allows people to enjoy sweetness while controlling calorie, carbohydrate and sugar intake that can negatively impact cardiovascular health.
Weight Management
The zero calories and carbs in stevia make it useful for reducing overall calorie intake and managing or losing weight. The sweet taste helps satisfy cravings while supporting weight loss goals.
Regulating Blood Pressure
Some research shows stevia extract may have a positive effect on blood pressure levels. By replacing higher calorie sweeteners associated with high blood pressure, using stevia allows people to fulfill their desire for sweet flavors while optimizing blood pressure.
Anti-Cancer Properties
Early research suggests stevia extract may have anti-cancer effects by preventing the growth of cancer cells. More studies are needed to determine specific effects on various cancer types.
Anti-Diarrheal Effects
Traditionally stevia has been used to help treat diarrhea in South America. Compounds in stevia may have anti-diarrheal and anti-inflammatory actions in the digestive system.
Antioxidant and Anti-Inflammatory Actions
Some of the phytochemicals in stevia have been shown to have antioxidant effects which may help reduce inflammation and oxidative damage to cells and DNA.
Skin Health
Applying stevia extracts to the skin may provide benefits for acne, dermatitis, sunburn and other skin conditions due to its anti-inflammatory and antimicrobial properties.
Is Stevia Safe?
Current research indicates stevia sweeteners are safe for most people when used in moderation. Here is an overview of the safety of stevia:
FDA Approved
The U.S. Food and Drug Administration recognizes stevia leaf extract as GRAS (Generally Recognized as Safe) and approved purified steviol glycosides for use as sweeteners.
Not Carcinogenic
Studies show stevia sweeteners do not cause cancer or tumors. This contrasts with some artificial sweeteners that have been linked to cancer risk.
Safe for Diabetics
Multiple studies confirm stevia has no effect on blood sugar or insulin levels, making it a safe sweetener for diabetics. It provides sweetness without spiking blood glucose.
Well-Tolerated
Most people can safely consume moderate amounts of stevia without side effects. Unwanted effects are rare but may include bloating, nausea or mild gastrointestinal discomfort at excessive doses.
Not Addictive
Stevia does not have addictive properties and does not create cravings for sweet foods the way regular sugar can. This makes it easy to reduce reliance on sugary items.
Safe for Kids
In moderate amounts, stevia is safe for children. By limiting sugar intake from a young age, stevia may help promote improved oral health and weight management in kids.
Possible Side Effects of Stevia
When used in reasonable amounts, stevia is generally well tolerated with few side effects. However, some people may experience adverse effects at very high doses:
- Bloating or nausea
- Allergic reaction with itching or hives
- Low blood sugar when combined with other sweeteners
- Kidney problems or reproductive issues at very high doses
People allergic to plants like ragweed, marigolds or daisies are more likely to have a sensitivity to stevia. Discontinue use if any reactions occur.
How to Use Stevia
Stevia extract powders and liquid drops can be substituted for sugar in many recipes. Keep in mind stevia is much sweeter than sugar so you only need a small amount. Refer to package directions for suggested usage amounts. Stevia works well in the following:
Beverages
Add stevia to coffee, tea, lemonade, smoothies or other drinks to sweeten them without adding calories or carbs. It mixes especially well in cold drinks.
Yogurt and Oatmeal
Stir in stevia extract or powder to plain yogurt, oatmeal or breakfast cereals to balance tart, bitter or bland flavors.
Baked Goods
When baking, you can replace up to 1/2 of the sugar in recipes with stevia extracts or powders. Since stevia does not brown or caramelize, it works best combined with sugar. Granulated stevia blends can be substituted at a 1:1 ratio for sugar.
Fruits and Desserts
Add stevia to fresh fruit, cottage cheese or ricotta cheese for a naturally sweet dessert. Sprinkle it on top of cakes, pies or ice cream for a low-carb way to satisfy your sweet tooth.
How Does Stevia Compare to Other Sweeteners?
Here is how stevia stacks up against some other common sweeteners:
Stevia vs. Sugar
Stevia has zero calories and carbs while sugar has 15-17 calories and 4g carbs per teaspoon. Stevia does not impact blood glucose while sugar spikes blood sugar levels. Unlike sugar from sugarcane or beets, stevia is derived from a plant.
Stevia vs. Artificial Sweeteners
Stevia is natural while artificial sweeteners like aspartame, saccharin and sucralose are formulated in labs. There are some concerns over the safety of certain artificial sweeteners while stevia is well-studied and considered safe by major health organizations.
Stevia vs. Honey and Maple Syrup
Honey and maple syrup have more calories and carbs per teaspoon compared to stevia’s zero. Honey and maple syrup also have more effect on blood glucose levels than stevia extracts. However, honey and maple syrup contain nutrients while stevia has negligible nutritional value.
Stevia vs. Monk Fruit
Like stevia, monk fruit extract is calorie-free and does not spike blood sugar. Monk fruit might be more expensive and harder to find than stevia. The sweetness of monk fruit can vary while refined stevia extracts offer more consistent sweetness.
The Takeaway on Stevia
Stevia is a natural, plant-derived sugar substitute that provides the sweet taste people crave without the calories, carbs and blood sugar spikes of sugar. When used in moderation, stevia offers health benefits including blood sugar regulation, reduced calories, cavity prevention and weight management.
Stevia is generally recognized as safe, even for children and diabetics. With proper dosage, side effects are minimal. While stevia itself lacks nutrients, it can be part of an overall healthy diet when used to displace sugar intake. The future looks bright for this sweet substitute!
FAQs
Is stevia safe?
Yes, stevia is generally recognized as safe by the FDA and major health organizations. Hundreds of studies confirm the safety of stevia even for children and pregnant women when used in moderation.
Does stevia affect blood sugar?
No, stevia does not raise blood sugar or insulin levels, making it a great sugar substitute for diabetics and those managing their blood sugar.
What are the benefits of stevia?
Stevia provides sweetness without calories or carbs. Potential benefits include weight management, lower blood pressure, control of blood sugar, cavity prevention, and reduced risk of diabetes and heart disease.
What is the best way to use stevia?
Look for pure stevia extracts and start with small amounts as it is very potent. Use it in place of sugar in drinks, yogurt, baking, and desserts. Combine with sugar for better texture in baked goods.
Does stevia have any side effects?
When used in moderation, most people do not experience side effects. Excessive intake may potentially cause mild effects like nausea or allergic reactions in sensitive individuals.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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