Snapshots
Stevia, a sugar replacement made from natural sources, does not appear to have any calories, carbs, or effect on blood sugar levels. Could it possibly be true? If you were to mention the word "stevia" to someone, they might give you a puzzled face as if you were trying to understand a foreign language.
However, stevia, a plant that Paraguay and Brazil have been using as a sweetener for centuries, is now available in many Indian supermarkets. Others refer to stevia as the "holy grail for the food industry" and a "miracle sweetener," citing its all-natural ingredients and potential health benefits. But what is the actual deal on stevia benefits? Grab a coffee and keep reading; maybe at the end of this, you might pick what to put in your cuppa!
What exactly is stevia?
Sugar substitutes that are both calorie and carb-free are made from the stevia plant's leaves by the food industry. Usually, you can find stevia in green packets amidst a rainbow of flavours on restaurant tables or grocery store aisles. Sweet stevia has been around for a while. People in South America have used the leaves of this shrubby herb for ages. However, its American past is far more recent. In 2008, it was approved for use as an additive by the FDA in the United States.
Steviol glycoside, which is present in the leaves of the stevia plant, is responsible for the sugary flavour. Plus, it has a sweetness level that is 400 times higher than sucrose, the primary sugar component in refined sugar. Because of this, you can use significantly less stevia than sugar when sweetening drinks or topping fruit.
Stevia health benefits you should know about
Nowadays, it's commonplace to see media reports linking refined sugar to weight gain. Plus, many people now say that obesity is a major public health crisis. The medical benefits of stevia for weight loss are comparable to those of other long-established artificial low-calorie sweeteners like aspartame or saccharin. There are unfounded claims that stevia causes cavities; however, that is not the case. Studies have shown that stevia, as a sugar alternative, promotes optimal oral hygiene. Stevia does not feed any dangerous bacteria that damage tooth enamel, unlike sugar. Sugar creates acid and supports the growth of these bacteria. So, if you're looking for a cheap way to keep your teeth and gums healthy, try stevia.
This sugar leaf has been the subject of study for almost a century. They also seem to agree that sweeteners made from stevia leaves are generally safe to use. Stevia may potentially have some positive effects on health, according to certain studies. Blood sugar levels are positively affected by stevia. Stevia is a great option for diabetics and anyone trying to cut back on sugar because it doesn't affect blood sugar levels or insulin response much. A great tool for weight management and hunger control, stevia does not induce blood sugar rises like ordinary sugar.
According to studies, stevia has no health risks to those with diabetes, obesity, or hypertension. One possible way to avoid these health problems is to use stevia instead of sugar, as mentioned in the article. Several other studies have highlighted stevia's anti-inflammatory and antioxidant properties. Your kidneys' function may be improved as a result. The Food and Drug Administration has not authorised the use of raw stevia, which includes all of its components. Supplemental stevia and crude extracts (less than 95% pure) are similarly classified. If you have a medical issue, it is important to consult your healthcare professional before using stevia.
How is stevia extracted?
For the extraction procedure, the dried leaves are steeped in water like tea. Then, the best-tasting sweet chemicals, called steviol glycosides, are separated or purified. The sweetening power of the concentrated extracts is approximately 300 times that of sugar, and the chemical composition of the steviol glycosides is maintained unaltered. Alternatively, aspartame and other artificial synthetic sweeteners have been divisive for quite some time; they are used in Diet Coke and other soft drinks.
Possible negative aspects of stevia you should know about
Stevia may have some negative side effects, which you should be aware of.
Whether stevia promotes or disrupts a balanced gut flora was the subject of conflicting findings in a 2022 meta-analysis of studies on the topic. Based on the results of a 12-week trial, it appears that stevia does not negatively impact intestinal health in 2024. On the other hand, typical adverse symptoms such as gas or nausea are still possible.
Stevia is a great alternative to refined sugar and artificial sweeteners if you're looking for a sugar substitute. You may get a variety of brands in retail stores to satisfy your taste. Ingredients, aftertaste, and packaging are all important considerations. The next step is to discover all the ways you can use stevia, once you've found a sweetener that suits your taste. Besides adding flavour to your morning brew, it has numerous other potential uses.