Stevia is a natural sugar substitute. Its benefits lie both in its low calorie content and the absence of fast carbohydrates (stevia has less effect on insulin levels and is suitable for diabetics), and in the content of flavonoids with anti-inflammatory properties.
However, despite all the advantages, stevia also has disadvantages. First of all, it is bitter when heated – and, therefore, cannot be used for baking. In addition, when consumed in large doses, side effects can occur – most often in the form of food allergies.
Stevia – what is it?
Stevia is a natural sugar substitute. It is obtained from the extract of the Stevia rebaudiana Bertoni plant . Stevia originates from South America (Indian tribes from Brazil and Paraguay used ground leaves as a sweetener), and today it is grown in many countries of the world.
Since stevia is 200-250 times sweeter than sugar, only a small amount is enough – for this reason, most stevia-based sweeteners include additives to increase volume (for example, maltodextrin). Cheaper sweeteners can also be used, which affects the price.
Stevioside is the key ingredient in stevia extract, giving it its sweet taste. In total, the plant contains about ten flavonoids – each has certain properties. Some of them are capable of leaving a bitter aftertaste, which forces manufacturers to remove them chemically.
Stevia – briefly:
- low calorie sugar substitute
- does not increase blood insulin levels
- has antioxidant properties
- reduces the number of micro-inflammations
Stevioside – benefit and harm
The modern history of stevia dates back to the 1970s. The task was to find a sweetener designed to replace the potentially carcinogenic cyclamate and saccharin. Over the past 50 years, the plant’s main component, stevioside, has been extensively researched to determine health benefits and harms.
Currently, the World Health Organization (WHO) considers that stevia does not show toxic properties and is safe for human consumption. In particular, it is acceptable for pregnant women (in moderation) and for children.
How does stevia affect the body?
Stevia benefits the body as an antioxidant. In addition, the flavonoid stevioside is able to reduce the amount of micro-inflammation in the body. In particular, there is a positive effect on the functions of the brain, kidneys, liver and pancreas. However, ingestion of large doses can be toxic.
At the same time, the main advantage of stevia, without a doubt, is its sweet taste, which contains almost no calories. The supplement does not increase the level of insulin in the blood, which means it can be used in the diet of diabetics. As a sweetener, it can be used in both drinks and cooking.
Effect on cholesterol levels
There are studies showing the connection of stevia consumption with lowering blood cholesterol levels. It must be noted that this effect is only indirect in nature. In other words, since sugar can lead to an increase in bad cholesterol, replacing it with stevia (or another sweetener) can normalize metabolism – but not at all treat high cholesterol.
Impact on cancer
Stevioside (the active ingredient in stevia) is an antioxidant. Theoretically, it should help the body fight free radicals and inhibit the growth of cancer cells. Despite this, there are currently no studies to support or refute this hypothesis.
Cons and contraindications
Using stevia for weight loss carries a number of dangers. Despite the fact that the plant extract does not increase the level of insulin in the blood, it affects the functioning of the metabolism. The sweet taste of this sweetener can induce cravings for simple carbohydrates, as if reminding the brain of sugar.
The main disadvantage of stevia is the aftertaste. The bitter taste is especially pronounced during heat treatment – which is why stevia is not suitable for baking. The reason is the presence of glycosides in the composition – since the taste is formed due to their combination, it is difficult to achieve removal of bitterness by chemical purification.
Contraindications
A contraindication to the use of stevia is an allergy to plants related to Compositae. There may also be individual intolerance to the secondary components of supplements designed to create the volume of a tablet or powder – first of all, we are talking about maltodextrin. High doses (more than 1.5-2 g) can cause nausea, dizziness and allergies.
Stevia is not recommended in the presence of low blood pressure – as a result, it can drop even more. Among other things, the supplement should not be used simultaneously with drugs to normalize the level of lithium in the blood. Also, stevioside may not be combined with a number of drugs to lower blood sugar levels.
Stevia – possible side effects:
- lowering blood pressure
- dizziness
- nausea
- diarrhea
- food allergy
Stevia is a natural sweetener that contains no calories and does not raise blood sugar levels. Studies show the safety of the supplement for health. The disadvantages of stevia include a bitter aftertaste, as well as the possibility of allergic reactions when consumed in large doses.