Stevia scientifically called Stevia rebaudiana is a perennial and herbaceous shrub belonging to Asteraceae family. In Asteraceae family, there are more than 240 species of shrubs as well as small flowering plants. This family also includes daisies and ragweed. Stevia is known from various names such as sugar leaf and sweet leaf. Native to Northeastern Paraguay, Brazil and Argentina, it is widely cultivated as a source of sweet glycoside compounds that is derived from leaves. It is an alternative low calorie sweetener which is hundred times sweeter in comparison to sucrose. Stevia possess eight glycosides which includes stevioside, rebaudiosides A, C, D, E, and F, steviolbioside dulcoside A. Rebaudioside and stevioside are active compounds in Stevia glycosides which provide sweetness.
Japan, Taiwan, China, Thailand, Brazil, Korea, Malaysia and Paraguay are the main producers of Stevia. It is a green leafy herbal plant which has been used for hundreds of years for its sweet leaves. It got fame as an artificial sweetener which provides more than 40 times sweetness than sugar without affecting the levels of blood sugar. It does not provide any side effects on body like normal sugar do and is helpful for diabetic patients.
History and use
Stevia plant has been used by the Guaraní people of Brazil and Paraguay for more than 1500 years as ka’a he’ê which means sweet herb used to sweeten local yerba mate tea and is also used as medicine and sweet treat.
Botanist Moisés Santiago Bertoni in 1899 described the plant being grown in eastern Paraguay, and noticed its sweet taste.
Chemists R. Lavielle and M. Bridel confined the glycosides stevioside and rebaudioside in 1931 which provides sweet taste to leaves. In 1955, an exact structure of glycoside and alycone was published.
Plant
Stevia rebaudiana is an evergreen shrub belonging to family Compositae. The plant measures upto 9 meters with erect, floppy and pubescent stems. Stems are 12 to 24 inches tall. The dark green leaves are simple, alternate, toothed, lanceolate or elliptic and measures about 5 cm long. The plant bears white and tube shaped flowers forming in panicles. Flowers are fragrant and tubular.
Types of Stevia
Stevia can be found in three forms that depend on the level of processing:
- Green Leaf Stevia: It is the least processed form which is 30 to 40 times sweeter in comparison to sugar. It is also slightly bitter to taste.
- Stevia Extracts: It is 200 times sweeter in comparison to sugar and is less bitter to green leaf stevia.
- Altered Stevia: It is a highly processed form of stevia which possess GMO ingredients. If compared to the sugar, it is 200 to 400 times sweeter than sugar. It is also termed as worst form of stevia.
Health Benefits of Stevia
Here are some health benefits offered by Stevia:
1. It Supports Weight Loss
When you talk to a dietitian about weight loss and health improvements, they will tell you to start by cutting off sugar and artificial sweeteners. Research has found that added sugars to food and beverages account for more than 13% of the total calories and American eats on a daily basis. You do not have to be a doctor to figure out that a high amount of sugar correlate positively with cardiovascular disease, diabetes, obesity, metabolic problems, and more.
If you are serious about following a balanced diet and lose weight in a healthy manner, you should that sugar and processed foods are the first to eliminate from your lifestyle. However, you need to sweeten some foods and beverages, so stevia comes as the next logical step.
In the framework of healthy weight loss, stevia is a plant-base, zero-calories sweetener. However, you need to find a high-quality stevia extract and use it in moderation. If you follow your dietitian’s plan, you should enjoy good blood sugar regulation and lowering of the calories intake.
Of course, a long-term diet plan including moderate quantities of stevia protects you from obesity, heart problems, diabetes, and metabolic syndrome.
2. Helps You Keep Your Cholesterol in Check
From a dietitian’s perspective, foods and drinks that help people lower their bad cholesterol and keep things in check in general make the holy grail of nutrition and healthy living. Research conducted a few years ago told nutritionists and dietitian all over the world that stevia showed promising effects on lowering the bad LDL cholesterol, while promoting an increase in the good HDL cholesterol levels.
Currently, there are hundreds stevia-based studies wanting to find its health benefits and pinpointing its potential side effects so we could all enjoy better, healthier lifestyles.
Other studies backed up these results, researchers showing that moderate consumption of stevia extract as sweetener correlates positively with lower food intake and weight loss. Moreover, stevia sweeteners seem to work great in the reduction of blood glucose, total lipid counts, total cholesterol, and total triglyceride counts.
3. It Works Well for Diabetics
Still focusing on the field of blood sugar control, weight loss, and cholesterol control, as one can easily imagine, stevia sweeteners are safer for diabetics than artificial sweeteners. Those following a diabetic diet plan know they should give up on sugar and stir away from chemical artificial sweeteners, found to raise blood sugar levels even more than regular sugar.
In other words, if you are a diabetic or in high risk of diabetes, do not pick up diet soda, no matter what the label says about “zero sugar” or “zero calories.”
Animal-based studies showed that a daily dose of 250 and 500 milligrams of stevia sweetener significantly reduces fasting blood sugar levels and stable insulin resistance, triglycerides and alkaline phosphatase (which is usually higher in cancer patients). Human studies showed similar results: consuming stevia lowers blood glucose and insulin levels, aiding in glucose regulation.
If you are in risk of diabetes, talk to your doctor and dietitian about the safe consumption of stevia sweetener to achieve balanced insulin levels.
4. Has Potential in Cancer Treatment
When it comes to cancer, researchers race against the clock to find cures, treatments, and potential health boosters to offer relief to cancer patients. Science tests plenty of natural products and extracts known for their antioxidant properties. Studies correlating stevia consumption and breast cancer reduction go back to 2012 and their results gave hope to people all over the world. The groundbreaking results opened a path to new research in the field of cancer and oxidative stress.
Added stevia to natural colon cancer-fighting mixtures leads to an increase in the antioxidant levels of the said mixtures (namely the blackberry leaf). The anti-cancer properties of the stevia still need further research, but so far doctors found incredible potential in this area.
For instance, in 2018, other groundbreaking research showed that the antioxidant and anti-inflammatory properties of stevia leaves correlate positively with the amelioration of oxidative stress, necrosis, and cholestasis in acute and chronic liver damage. Stevia counters oxidative stress of the liver, showing extremely promising results in the treatment of acute and chronic liver disease and damages.
5. Has Potential as a Treatment for High Blood Pressure
High blood pressure is a problem millions of people need to treat and keep under control. A handful of studies show that stevia correlates positively with lowering blood pressure, but further research is still necessary. The use of stevia for hypertension comes with amendments: the treatment needs time and patience, stevia triggering the positive effects in about 40 to 60 days of daily use – in animal experiments.
Human trials show that people do register lower blood pressure when drinking a stevia-based tea daily for 30 days. Moreover, stevioside and stevia ex-tracts seem to have anti-hypertensive effect in humans with mild to moderate hypertension, without triggering side effects such as increased blood sugar or cholesterol.
6. Oral care
Stevia helps to lower formation of bacteria in mouth and is a popular additive for mouthwashes and toothpastes. It also prevents the chances of gingivitis and cavities.
7. Healthy skin
Stevia is helpful for skin problems such as dermatitis and eczema. Apply it topically to prevent growth and spread of bacteria. It acts as a steroid.
8. Stronger bones
Stevia helps to promote mineral density of bones and treat osteoporosis. The study conducted on animals shows the necessity in increased calcium metabolism.
Precautions
- People who are allergic to ragweed, daisies and marigolds might get allergic reactions.
- It can cause side effects such as nausea, bloating, numbness, dizziness and muscle pain.
- Some signs of oral allergic reactions are itching and swelling of lips, tongue, throat, mouth, nausea, abdominal pain, tingling sensation in mouth & throat and vomiting. Seek for medical attention if these symptoms are experienced.
- Pregnant and breastfeeding women should use it with caution.
- People having ongoing medical condition or with medications should consult doctor before using stevia.
- Low blood sugar and diabetic patients should monitor level of blood sugar and blood pressure respectively after consumption of stevia.
How to Eat
- Stevia is used to sweeten beverages and also to make tea.
- It is used in desserts, ice cream, yogurts, sauces, bread, pickled foods, chewing gum, soft drinks, seafood, candy and prepared vegetables.
- Stevia extracts are used as table sugar.
- Dried leaves could be grounded and used as a sweetener.
- Add powdered leaves to the teas.
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