Stevia is an extract from the plant stevia rebaudiana, which originated in the rainforests of Brazil and Paraguay in the 1800s. They used it to sweeten bitter drinks, improve digestion, enhance healing, treat acne, and prevent wrinkles. It is often used as an alternative to sugar. The extract flavor comes from glycosides—particularly stevioside, and to be approved by the FDA, products containing stevia leaf must be made up of 95% steviol glycosides. The reason for this requirement is the entire stevia leaf is generally not safe for human consumption.
What is Stevia?
Stevia can be found in a powdered white or leaf form, as well as a liquid extract or blended with other ingredients like monk fruit. The two safest forms of stevia are powdered white stevia granules and stevia leaf extract, as both are filtered and reduced and contain very little of the true stevia leaf.
Benefits of Stevia
Stevia is a popular sugar replacement because it is 200 to 300 times sweeter than table sugar. It is also calorie-free, carb-free and has a glycemic index (GI) of zero, making it a popular option for type 2 diabetics and those wanting to lower their caloric intake.
Certain studies have also said that stevia may reduce blood pressure and blood sugar levels, but the data so far is not conclusive. Others have said it aids in weight loss and prevents tooth decay when substituted for table sugar. However, these improvements and reductions might be due to people consuming less sugar and not necessarily from the stevia itself.
What Does Stevia Taste Like?
Not everyone likes the way it tastes. Some people find it bitter, but others think stevia tastes like menthol. Try it in your morning coffee or sprinkled over your oatmeal to see if you like the taste. Many use stevia as a sugar replacement with brands like Truvia and Stevia in the Raw. These sources are great for beverages, sauces, coffee, fruit, yogurt, and oatmeal. It is considered heat stable up to 400 degrees, which also makes it a useful sugar alternative for baking. The sweet-tasting components in stevia sweeteners occur naturally, and this characteristic caters to people who prefer naturally sourced foods and beverages.
Recommended Dosage
As a sweetener it is used as an alternative to sugar, not a supplement. The WHO has approved an acceptable daily intake of four milligrams per kilogram of body weight.
Side Effects of Stevia
Stevia may cause mild side effects like nausea, dizziness, muscle pain, and numbness. An allergic reaction is possible if there is sensitivity to the Asteraceae plant family. Stevia blends that contain sugar alcohols may also cause digestive issues in those who are sensitive. Common symptoms can also include bloating, gas and diarrhea.
Additionally, stevia could potentially cause allergic reactions in people with an allergy to ragweed, as they belong to the same family of plants. However, this has never been reported nor studied in structured research.
Finally, stevia may cause low blood pressure, which would be cause for concern for those taking blood pressure medications. So, take caution when using medications that may also lower blood sugar. People taking insulin or drugs for diabetes should be monitored closely by a qualified health care professional to ensure stevia doesn’t drastically affect their insulin or blood pressure levels.
For people who miss having sweet desserts and drinks, stevia sweeteners can provide an alternative to sugar. A natural, zero-calorie sweetener, stevia can offer sweetness without the excess sugar and calories.
