Stevia, also known as Stevia rebaudiana is a plant belonging to the chrysanthemum family, which is a subgroup of the Asteraceae family. Stevia is a sugar alternative obtained from the leaves of the stevia plant and is categorised as a non-nutritive substitute as it has zero to no calories. Stevia comprises eight different types of glycosides, substances that are purified and extracted from the plant, namely:

• Stevioside
• Rebaudioside A, C, D, E, and F
• Steviolbioside
• Dulcoside A

These glycosides are typically used to make stevia products, the most common glycoside is Rebaudioside A.

Stevia is a plant native to South America. The sweetness of stevia comes from natural compounds called steviol glycosides, with the primary one being stevioside. Unlike artificial sweeteners, stevia is not a chemical product, making it a popular choice for those seeking a more natural sugar substitute.

Also Read: Artificial Sweeteners: 5 Healthy Sugar Substitutes You Can Include In Your Daily Diet

It is about 200 to 400 times sweeter than regular sugar, which suggests it has no carbohydrates, calories, or artificial ingredients. Stevia is available in powder or liquid form in supermarkets, which comes in several forms such as tabletop sachets, liquid drops, dissolvable tablets and spoonable types, as well as baking mixes.

Nutrition Profile Of Stevia

Stevia's appeal goes beyond its sweetness; it is virtually calorie-free and has a minimal impact on blood sugar levels. The nutritional profile of stevia include:

Calories: Negligible; it provides less than one calorie per serving.

Carbohydrates: Stevia contains a negligible amount of carbohydrates, making it a suitable option for low-carb and ketogenic diets.

Glycaemic Index: Stevia has a glycaemic index of zero, meaning it does not raise blood sugar levels.

Buy From Our Extensive Range Of Artificial Sweeteners Right Here, To Uplift Your Overall Health

Vitamins and Minerals: While stevia is not a significant source of vitamins or minerals, it is rich in antioxidants, which can have numerous health benefits.

Benefits of Stevia

Zero Calories

For individuals looking to reduce calorie intake and manage weight, stevia is an excellent choice as it provides sweetness without added calories.

Blood Sugar Control

Stevia does not raise blood sugar levels and may be used as a sugar substitute for individuals with diabetes or those looking to manage their glucose levels.

Dental Health

Unlike sugar, stevia does not promote tooth decay, making it a tooth-friendly sweetening option.

Also Read: Sugar Detox Diet: Discover The Benefits And Ways To Cut Down Added Sugar

Weight Management

Stevia can help reduce overall calorie consumption and may support weight loss and sustain lost weight.

Antioxidant Properties

The natural compounds found in stevia leaves have antioxidant properties that can protect cells from oxidative damage.

Uses of Stevia

Stevia can be used in various ways, both in cooking and as a sweetener:

Tea and Coffee: Add stevia to your beverages for a low-calorie sweetening option.

Baking: Stevia can be used readily as a sugar alternative in baking. However, as it is much sweeter than sugar, adjust the quantity used according to the dish.

Smoothies: Add a pinch of stevia to your smoothies for natural sweetness without the added sugar.

Salad Dressings: Incorporate stevia into homemade salad dressings to enhance flavour without additional calories.

Desserts: Create sugar-free desserts like puddings, ice creams, and sorbets using stevia.

Potential Side Effects

Though stevia is considered safe for most people, there are certain side effects that include:

Aftertaste: Some people find that stevia can leave a slightly bitter or metallic aftertaste, especially in high concentrations. It's advisable to use it in moderation and experiment to find the right balance.

Digestive Issues: In rare cases, excessive consumption of stevia may lead to mild digestive discomfort.

Allergies: Individuals with allergies to plants in the Asteraceae family (such as ragweed, marigolds, or daisies) may experience allergic reactions to stevia.

Pregnancy and Lactation: Stevia is generally considered safe, its safety during pregnancy and breastfeeding has not been extensively studied, so it's advisable to use it in moderation.

Conclusion

Stevia is a natural, calorie-free sweetener that offers a healthier alternative to refined sugars. With its potential to aid in blood sugar control, weight management, and dental health, it has found a place in many households and kitchens as a versatile sugar substitute. As with any food or ingredient, moderation is key, and individual reactions can vary, so it's always a good practice to consult with a healthcare professional or nutritionist for personalized advice on using stevia in your diet.