What exactly is stevia?
Stevia rebaudiana, also known as Stevia rebaudiana, is a plant that is a member of the Asteraceae family, a subgroup of the Asteraceae (Asteraceae) family. There is a big difference between the stevia you buy at the grocery store and the stevia you grow at home.
Stevia products on grocery store shelves, such as Truvia and Stevia in the Raw, do not contain the whole stevia leaf. They are made from a highly refined stevia leaf extract called rebaudioside A (Reb-A).
In fact, many stevia products contain very little stevia. Reb-A is approximately 200 times sweeter than table sugar.
Sweeteners made with Reb-A are considered "novel sweeteners" because they are blended with different sweeteners, such as erythritol (a sugar alcohol) and dextrose (glucose).
For example, Truvia is a blend of Reb-A and erythritol, while the stevia in The Raw is a blend of Reb-A and glucose (bag) or maltodextrin (Bakers Bag).
Some stevia brands also contain natural flavors. The U.S. Food and Drug Administration (FDA) does not object to the term "natural flavor" if the ingredients in question have no added colors, artificial flavors, or synthetics.
Still, ingredients that fall under the "natural flavor" umbrella may be highly processed. Many people argue that this means there is nothing natural about them.
You can grow stevia plants at home and use the leaves to sweeten foods and drinks. Reb-A sweetener is available in liquid, powder, and granular forms. For the purposes of this article, "stevia" refers to Reb-A products.
Are there any benefits to using stevia?
However, research so far has been inconclusive. The impact of non-nutritive sweeteners on an individual's health may depend on the amount consumed and the time of day when they are consumed.
If you have diabetes, stevia may help control your blood sugar levels.
A 2010 study of 19 healthy, lean participants and 12 obese participants found that stevia significantly reduced insulin and glucose levels. It also made study participants feel satisfied and full after eating, despite the lower calorie intake.
However, an obvious limitation of this study is that it occurred in a laboratory setting rather than in real life in a person's natural environment.
According to a 2009 study, stevia leaf powder may help control cholesterol. Study participants consumed 20 ml of stevia extract daily for a month.
Studies have found that stevia reduces total cholesterol, LDL ("bad") cholesterol, and triglycerides without side effects. It also increases HDL ("good") cholesterol. It's unclear whether occasional use of stevia in small amounts would have the same effects.
Does stevia cause any side effects?
There are concerns that raw stevia may harm your kidneys, reproductive system, and cardiovascular system. It may also lower blood pressure too low or interact with medications that lower blood sugar.
Although stevia is considered safe for diabetics, brands containing glucose or maltodextrin should be viewed with caution.
Glucose is glucose and maltodextrin is starch. These ingredients add a small amount of carbs and calories. Sugar alcohols may also slightly affect the carbohydrate count.
If you use stevia from time to time, it may not be enough to affect your blood sugar. But if you use it throughout the day, the carbs will add up.
A 2019 study reported a possible link between non-nutritive sweeteners, including stevia, and disruption of beneficial gut flora. The same study also showed that nonnutritive sweeteners may cause glucose intolerance and metabolic disorders.
As with most non-nutritive sweeteners, one major drawback is taste. Stevia has a mild, licorice-like flavor that is slightly bitter. Some people love it, but for others it's a turn-off.
In some people, stevia products made with sugar alcohols may cause digestive problems such as bloating and diarrhea.
Is stevia safe to use during pregnancy?
Whole leaf stevia and crude stevia extract, including the ones you grow at home, are not safe to use if you are pregnant.
It may seem strange that highly refined products are considered safer than natural products. This is a common mystery surrounding herbal products.
In this context, the safety of Reb-A has been evaluated during pregnancy and in other settings. Natural forms of stevia do not. Currently, there is not enough evidence that whole leaf stevia or crude stevia extract will not harm your pregnancy.
Is there a link between stevia and cancer?
According to a 2012 study, a glycoside called stevioside found in the stevia plant helps promote cancer cell death in human breast cancer cell lines. Stevia may also help reduce some mitochondrial pathways that contribute to cancer growth.
A 2013 study supports these findings. It found that many steviol glycoside derivatives are toxic to specific leukemia, lung, gastric, and breast cancer cell lines.
How to use stevia as a sugar substitute
Delicious ways to use stevia include:
- in coffee or tea
- In homemade lemonade
- Sprinkle over hot or cold cereal
- in smoothies
- Sprinkle over unsweetened yogurt
Some stevia brands, such as Original Stevia, can substitute teaspoons for table sugar (as in sugary drinks and sauces), unless you're using it in baked goods.
You can bake with stevia, but it may impart a licorice aftertaste to cakes and cookies. Stevia in the Raw recommends replacing half of the sugar in a recipe with their product.
Other brands aren't specifically made for baking, so you'll need to use less. You should add extra liquid or bulking ingredients to the recipe, such as applesauce or mashed bananas, to make up for the lost sugar. It may take some trial and error to get the texture and sweetness you like.
