While we’re all for a little Ben and Jerry’s every now and then, eating it too frequently can cause your sugar intake to rise significantly. According to the American Heart Association, American adults consume approximately 77 grams of sugar per day, which equates to approximately 60 pounds of added sugar per year! This is where sugar substitutes such as Stevia come in. Stevia is a zero-calorie sweetener that provides a sweet flavor without the high calorie count of sugar. We use the Stevia leaves extract as the natural sweeteners. Stevia contains almost no calories and is 200 times sweeter in the same concentration as sugar. We are going to discuss everything you need to know about Stevia, in this article.
What is Stevia?
Before we continue, at first we need to know what Stevia is. Stevia, also known as Stevia rebaudiana, is a plant well-known for its health benefits. It is regarded as a healthy natural sweetener. Stevia is a unique food ingredient because, unlike most sugar substitutes, it does not add calories. Many beverages are sweetened with this sweet-tasting plant. It’s also used as a herbal supplement and as a non-nutritive sweetener. It has a taste that is 200-300 times sweeter than sugar. It is also classified as no-calorie because it contains negligible or low calories. Stevia benefits include weight management, diabetes control, and many others, but it also has drawbacks.
Let’s learn more about them!
Stevia Plants Benefits:
Stevia is one of the best sugar substitutes because it has no calories and does not raise blood sugar levels. Furthermore, it has the following health benefits:
1. Stevia and Diabetes
While talking about diabetes, the first question that comes to our mind is, “Is Stevia good for Diabetes?” The answer is yes. Stevia leaves have organic sweetening properties that can be enhanced by the addition of sugar. It is useful for diabetics because of all of these health benefits. It contains no calories or carbohydrates, which is an added advantage of using Stevia. Furthermore, it has no effect on insulin or blood glucose levels. As a result, diabetics can add Stevia to their drinks and foods.
2. Helps in Weight Loss
Obesity and weight gain can be caused by a variety of factors, ranging from hereditary to a high intake of sugary, high-fat foods. Stevia contains no artificial sweeteners and very few calories, so it can help you maintain a healthy diet without sacrificing flavor. Despite their lower calorie intake, obese patients had significantly lower insulin levels and were satisfied after eating stevia, according to one study.
3. Reduces High Blood Pressure
Stevia leaves extracts are thought to dilate blood vessels, increasing sodium excretion and urine output. This could aid in blood pressure control and heart rate regulation. It is one of the common Stevia plant benefits.
4. Reduces the Chance of Cancer
Stevia contains antioxidant compounds known as kaempferol, which has been linked to a lower risk of pancreatic cancer. It has also been discovered that a glycoside known as stevioside helps in boosting cancer cell death in humans while also decreasing some mitochondrial pathways that aid cancer growth. It is an important benefit of Stevia plants.
5. Good for Children’s Diet
Sugary meals and snacks are prevalent in children’s diets. They are more likely to be overweight, so parents should look for stevia-alternative drinks and snacks that will satisfy their taste buds without raising their blood sugar levels.
6. Does Not Cause Allergies
Steviol glycosides are found to be non-reactive and are not mobilized to reactive compounds. As a result, there is less chance of Stevia causing skin or body allergies.
Uses of Stevia:
Stevia can be used as a supplement of table sugar. Furthermore, stevia leaves extracts are available as a dietary supplement. People can add Stevia to a variety of foods and drinks for sweetness because it contains naturally occurring sweetener compounds. Stevia sweeteners can be used in the following applications:
- Ice-cream
- Sauces
- Desserts
- Yogurt
- Pickled food
- Soft drinks
- Bread
- Candy
- Chewing gum
- Seafood
- Prepared vegetables.
Side Effects of Stevia:
Everything in this world has a positive as well as a negative side. Just like that, along with the benefits, there are few side effects of Stevia plants as well. They are as follows:
1. Damages Kidney –
It has the effect of breaking the speed limit up the rate at which the body flushes out sodium and potassium in the form of urine. Because the kidney’s primary function is to filter and produce urine, long-term stevia consumption can harm the kidney.
2. Lowers Blood Pressure –
Stevia, which helps to lower high blood pressure, can also lower blood pressure when consumed on a regular basis. Before intake of stevia, people with high blood pressure should consult their doctor.
3. Can Lead to Gastrointestinal Problem –
Some stevia products contain sugar alcohols, which can cause common health problems such as morning sickness, vomiting, constipation, and cramping. Indigestion and a low metabolic rate are two other stevia sugar side effects that can pose health risks.
4. Works as Endocrine Disruptors –
Though research on this topic is confined, stevia may have an effect on the endocrine system, which includes glands that produce hormones. Progesterone is an ovarian hormone that regulates menstruation and the early stages of pregnancy. According to the study, stevia may act as an endocrine disruptor, or a chemical that interferes with hormones.
Stevia can sometimes be used in the form of sugar free tablets. The Stevia leaf extracts are used to make these tablets. Although, Stevia is a very effective natural sweetener, these sugar free tablets can cause all the side effects mentioned above.
Conclusion:
Stevia is plant-based and contains natural sweetening compounds, making it a fantastic supplement for refined sugar. Stevia benefits are well-known among fitness enthusiasts, but it should be noted that there are some side effects of stevia sugar. To avoid health problems, consult a doctor before beginning to consume stevia.