Stevia benefits and drawbacks Many people opt for a sweetener other than sugar and turn to stevia for that purpose. Here we are going to clarify the benefits and disadvantages of stevia that many are unaware of.
Stevia or stevia is the name given to a green leafy herbaceous plant, which is native to South America and has been used for hundreds of years due to its extremely sweet leaves.
Stevia glycosides, mainly stevioside and rebaudioside, are the active compounds responsible for its sweetness.
Stevia has gotten its recent fame as an artificial sweetener that is more than 40 times sweeter than sugar, yet does not affect blood sugar levels. It also does not have the negative side effects on the body unlike regular sugar and is especially useful for diabetics.
It has more than 240 species of shrubs and small flowering plants in the Asteraceae family, which is the same family as sunflowers. Stevia is known by many different names, including sweet leaf or sugar leaf, but the formal scientific name is Stevia rebaudiana. It grows in the tropical parts of North and South America, but is not known as a plant.
As more research emerges on this wonderful new option for people on carbohydrate-controlled diets, the number of countries approving stevia as a sweetener and food additive has increased. In 2011, the EU authorized the use of stevia in all 27 nations as well.
.
Types of Stevia
Depending on the level of processing, stevia can be found in three forms.
Green Leaf Stevia: this is the least processed form of stevia. It is 30-40 times sweeter than sugar and is also slightly bitter to the taste.
Stevia extracts: Its extracts are 200 times sweeter than sugar and comparatively less bitter than the green stevia leaf.
altered stevia– This is the highly processed form of stevia that contains GMO ingredients. It is 200-400 times sweeter than sugar and is often referred to as the worst form of stevia.
.
Nutritional Value of Stevia
Stevia is valued more for its sweet taste, which makes it capable of replacing sugar in a diet. Importantly, stevia is also low in calories pushing it into the “no calorie” food zone.
Not enough research has been done on the nutritional value of stevia. Currently, stevia leaf is not known to have any other nutrients present besides the aforementioned carbohydrates and stevia glycosides. Let’s see, below, more about stevia benefits and disadvantages
.
Stevia Health Benefits
The health benefits of stevia include diabetes management, weight loss, skin care, and much more. Let us explore some of its health benefits in detail.
control diabetes The most lauded aspect of stevia for human health concerns is its ability to regulate blood sugar levels in the body. This is an ideal replacement for regular sugar for diabetics or people on carbohydrate-controlled diets because they can eat sweet foods without having to worry about diabetic complications.
Opposite of sucrose, which is what regular table sugar consists of, stevia sweetens food in a similar way to sugar, but contains stevioside, which is a non-carbohydrate glycoside compound. As explained above, when stevioside breaks down, the glucose-containing particles [5] they are absorbed by bacteria in the colon, rather than being absorbed into the bloodstream and affecting glucose levels in the body.
Weightloss Stevia is very low in calories and is 40-300 times sweeter than sugar, depending on the prevalence of certain extracts in the variety of the species. This means that people can eat foods like cakes, cookies, and candies made with stevia without worrying about getting a lot of calories from sugars, so they won’t hurt their chances of losing weight. [6] successfully. This can also help control excess sugar content in children’s diets.
Regulates blood pressure As mentioned, stevioside is a type of glycoside, but there are other glycosides in stevia that can relax blood vessels, increase urination, and make it easier to remove sodium from the body. This means less stress is placed on the cardiovascular system and there may be a drop in blood pressure, which protects heart health and prevents certain conditions, such as atherosclerosis, heart attacks, and strokes.
prevents cancer The rich source of antioxidant compounds found in stevia makes it an ideal dietary supplement for various forms of cancer prevention, including pancreatic cancer. Quercetin, kaempferol, and the other glycoside compounds in stevia help scavenge free radicals in the body, thus preventing healthy cells from mutating into cancer cells. Antioxidants also help prevent premature aging, cognitive malfunction, and other conditions like heart disease.
Lowers cholesterol levels Studies show that stevia consumption leads to a significant reduction in bad cholesterol, triglyceride, and LDL levels. And, increased levels of HDL, which is healthy cholesterol and is essential for a good lipid profile.
Oral health Stevia has been found to reduce the formation of bacteria in the mouth, making it a popular additive to toothpastes and mouthwashes. It also prevents cavities and gingivitis, which sucrose certainly doesn’t work for!
Skin care Stevia is useful against skin conditions such as eczema and dermatitis. The topical application inhibits the spread of bacteria and acts like a steroid in these situations, making it a popular option for many people who are unable to get relief from these conditions.
Prevents Osteoporosis Stevia, unlike sugar, helps increase bone mineral density and treat osteoporosis. An animal study shows its importance in increasing calcium metabolism. Researchers are trying to figure out different ways it could be used for human health.
Other benefits Along with all the health benefits mentioned above, stevia is also known to possess antidiarrheal, antihyperglycemic, antihypertensive, diuretic, anti-inflammatory, antidiarrheal, and immunomodulatory actions.
.
How to use and store Stevia?
You can use stevia leaves, leaf powder, or liquid form directly as a sugar substitute in various foods:
Drinks – coffee and tea
Dairy products: yogurt and ice cream
Packaged foods: pickles, sauces, sodas, and candy
Baked goods: bread, pastries, and desserts
You can also use it to cook various dishes at home. However, it is important to check the amount before adding it as a sugar substitute because it is many times sweeter than sugar.
Note: Raw stevia has a long shelf life when stored in a cool, dry place. While exposure to moisture can cause caking, it would still be safe to eat.
Also know Remedies with stevia for diabetes, weight loss and more
.
Disadvantages, dangers and contraindications of stevia (dangers of stevia)
Although there are no major side effects of stevia. You may worry if it is safe to consume. So, here is the list of possible problems that stevia can cause.
Unsafe variety: It is important to note that highly refined varieties of stevia like Truvia are recognized as unsafe for consumption by the Food and Drug Administration. Although stevia leaf and extract are safe, their health effects are not fully understood and more research is needed. However, research continues to support its use as a sweetener and as a food additive.
Diabetes and low blood pressure: patients with diabetes and low blood pressure are advised [15] that control blood sugar levels and blood pressure, respectively, after consuming stevia. There have been cases of worsening conditions. It is highly recommended that you consult your doctor before adding this to your diet, especially if you suffer from either condition.
Allergic reactions: People who are allergic to ragweed, marigolds, daisies, and related plants may experience allergy symptoms. Additionally, some people have complained of bloating, cramping, and occasional dizziness or headaches after eating stevia. These cases are rare, and stevia remains a safe and beneficial sweetener and plant additive for people around the world.
Effects on fertility: A study carried out in 1999 by the Department of Biology, University of Sao Paulo, Brazil, which tried to discover the effects of chronic administration (2 months) of this plant extract on fertility, found that it could affect hormones because its Glycosides have a structure comparable to plant hormones. like gibberellin.
“…chronic administration of an aqueous extract of S. rebaudiana produced a decrease in the final weight of the testes, the seminal vesicles and the epididymidis cauda. Furthermore, the fructose content of the accessory sex glands and the concentration of epididymal sperm are decreased.”
They also concluded: «The treatment tended to decrease the plasma testosterone level, probably due to a presumed affinity of extract glycosides for a certain androgen receptor, and there was no alteration in the luteinizing hormone level.» These data are consistent with the possibility that plant extracts may decrease the fertility of male rats.»
In 1968, Professor Joseph Kuc conducted a study to evaluate the contraceptive properties of the herb. The results? Joseph Kuc established a visible and relatively long-term reduction in the number of pups born to female rats that he fed with a S.rebaudiana solution:
“A water decoction of the S. rebaudiana Bertoni plant reduces fertility in adult female rats of proven fertility. The decoction continues to decrease fertility for at least 50 to 60 days after intake stops.»
.
Also know
What medicinal plants are used for diabetes?
Remedies for childhood diabetes
Kombucha tea for diabetes
Laurel to control diabetes and lower cholesterol
Remedies with bitter melon for diabetes, weight loss and more
video of the month