🌿 Stevia — The Zero-Calorie Natural Sweetener for Metabolic Health

Introduction: A Substitute of Nature’s Choice

Stevia is a type of herb that grows abundantly in Paraguay and Brazil. Locals have been using it for centuries to sweeten their traditional drink called yerba mate. Today, this plant is popular because it is a perfect sugar substitute.

The most beneficial part of the plant is its leaves. They contain sweet-tasting molecules called steviol glycosides. The two most prevalent ones are stevioside and rebaudioside A.

These components are 200-300 times sweeter than regular table sugar. What is more, they do not add any calories to the diet and do not raise blood sugar levels. They also help to keep the blood pressure in normal range. It is why Stevia is very popular nowadays among keto and diabetic people.

Natural Sources of Stevia and Its Forms

There are different forms of Stevia available for purchase. Some of them are minimally processed whereas others are highly refined extracts of the leaves.

• Whole-leaf Stevia — is ground into powder and it is the least processed form. This one is considered to contain the most nutrients but it is bitter and has a licorice aftertaste.
• Liquid Stevia — that is concentrated, mostly made of glycosides extracted from the leaves. This type is very easy to use in beverages.
• Purified white powder (Reb A) — It is the most processed form of Stevia that has been stripped of all unwanted fibers and bitter tasting components.
• Stevia blends with erythritol — for baking. They allow the baked goods to have the same volume as when using regular sugar.

The most nutritious one is the green whole leaf powder. It is rich in dietary fiber which is good for the digestive system, as well as many antioxidants. People on a low-carb or keto diet prefer using this one as it is natural, but the processed forms are easier to use in everyday cooking.

How Stevia Works in Detail

Glycemic and Insulin Stability

First, Stevia contains no carbohydrates or calories. The sweet components of the plant, steviol glycosides, do not raise blood sugar levels. They allow you to replace sucrose in your favorite desserts and drinks without feeling guilty about ruining your healthy habits. They also reduce insulin resistance in the human body.

Hypotensive (Blood Pressure) Support

Another amazing advantage of using Stevia is that it helps to reduce blood pressure. In fact, some research confirms that regular use of Stevia decreases both – systolic and diastolic blood pressure, thus preventing hypertension development in people with irregular heartbeat. This effect is probably due to the relaxation of the muscles in the walls of blood vessels.

Oral Health Maintenance

Moreover, the sweetener is known to improve oral hygiene. Unlike sucrose, it does not ferment on the teeth surface. It is why people who use Stevia rarely have cavities and bad breath.

Bioavailability and Usage Notes

Stevia is high in nutritive components and it is very easy to add it to your diet. Although the sweetener is high in flavor, its calories are close to zero. It is why most people prefer using Stevia to control their weight. To bake with it, keep in mind that it is way sweeter than regular sugar. Therefore, it is better to measure it with a special scale or use a “Stevia to sugar” chart provided by the manufacturer.

The sweetener keeps its intense flavor even when exposed to high temperatures. This makes it a great alternative to all artificial sweeteners. Still, there are some rules to follow to enjoy its unique flavor without being annoyed by an unpleasant aftertaste. For example, you can combine Stevia with other sweeteners such as erythritol or monk fruit. You can also use more tart fruits or berries to balance the sweet flavor of Stevia.

The recommended dosage of Stevia depends on the person’s weight. Usually, 4 mg of steviol glycosides per 1 kg of body weight is considered a safe amount. Thus, a 70 kg man can eat 280 mg of this sweetener per day. In reality, however, most of us consume way less because Stevia has a very strong flavor.

How to Use Stevia?

If you want to sweeten your morning tea or coffee, try 2-3 drops of liquid Stevia or half a mini-scoop of the powder. You can also use Stevia to make desserts and baked goods. Remember that you will need way less of it than you would need white sugar. In fact, 1 tsp of Stevia is estimated to be equal to 1 cup of sugar. That is why it is really important to always check the instructions when using Stevia in cooking.

To lose weight, use Stevia to replace 2 tbsp of sugar per day. This will help you cut off 100 kcal per day and you will lose almost 1 kg of weight per year. It is also possible to use Stevia topically. Many natural healers use diluted Stevia to treat acne because of its antimicrobial properties. This way, you can also get rid of pimples and soothe the irritated skin.

Practical Tips and Precautions

• As mentioned earlier, Stevia has a very intense flavor and should be used in small amounts. You can combine it with other sweeteners or use it to cook with berries and citrus fruits so that their sour flavor would balance Stevia’s aftertaste.
• Stevia is safe for regular use in food and beverage preparation. It is a great addition to yogurt, oatmeal, or smoothies.
• When buying Stevia, make sure to check the ingredient list. Many manufacturers add maltodextrin or dextrose to their products. If you are concerned about your carbohydrate intake, make sure to choose pure Stevia powder or blends with erythritol. These forms lack any additional carbs and are safe for people with diabetes.
• Whole-leaf powder is the richest in nutrients, making it a healthier option compared to other forms of Stevia. Always remember that Stevia has a number of beneficial properties that make it one of the healthiest sweeteners available on the market.

When to See a Doctor?

• Although Stevia is generally safe for people with impaired glucose tolerance or diabetes, it has some side-effects that should not be ignored. For example, people with hypotension should be careful when using Stevia. This sweetener decreases blood pressure even in people with normal levels, so it is better to avoid it when having low blood pressure.
• When following a low-carb or keto diet, it is safer to choose sucralose or erythritol-based sweeteners. Stevia may interfere with diabetes medications and lower blood sugar levels to an unhealthy degree.
• Make sure that you do not experience any side-effects when using Stevia. If you have a serious health issue or you are on any medication, a doctor will be able to suggest whether Stevia is safe for you or not.

Stevia and Pregnancy

The whole-leaf form of Stevia is generally safe for pregnant women. However, it is better to consult an OB/GYN before using this sweetener in larger doses.

Note: This article is for informational purposes only and is not intended to replace professional medical advice.

Stevia is a Healthy Alternative to Table Sugar

Sugars and artificial sweeteners are unhealthy and they should not be consumed in large amounts. Stevia, on the other hand, is a natural substitute for sucrose. It is a healthier option because it does not raise blood sugar levels and it helps to reduce cholesterol. Researchers are also working on understanding how to use the plant’s properties to help people with obesity.

Stevia leaves have a wide range of beneficial properties that make them great addition to any healthy diet. As more and more evidence emerges concerning its role in human health, Stevia is going to become an indispensable part of everyone’s diet.

📚 References (Stevia / Glycosides / Blood Sugar & Nutrition)

1. Goyal SK, Samsher, Goyal RK. Stevia (Stevia rebaudiana) a bio-sweetener: a review. Journal of Food Science and Technology. 2010;47(1):1-10. doi:10.1007/s13197-010-0001-1
2. Ashwell M. Stevia, Nature’s Zero-Calorie Sustainable Sweetener: A New Player in the Fight Against Obesity. Nutrition Today. 2015;50(3):129-134. doi:10.1097/NT.0000000000000094
3. Arumugam B, Subramaniam A, Alagaraj P. Stevia rebaudiana (Bertoni) Bentham: A systemic review of its pharmacological properties. Journal of Applied Pharmaceutical Science. 2020;10(08):146-152.
4. Samuel P, Ayoob KT, Magnuson BA, et al. Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential. The Journal of Nutrition. 2018;148(suppl_3):1186S-1205S. doi:10.1093/jn/nxy102
5. U.S. Food and Drug Administration (FDA). Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States. 2023.