Stevia is a sweetener that comes from the Stevia rebaudiana plant. With up to 300 times more sweetening capacity than sugar, it prevents obesity, improves diabetes, and reduces hypertension. Almost perfect if it weren’t for the new problem that surrounds it. All of it is below.
Calorie-free sweeteners appeared in the food industry with the great promise of allowing us to eat cakes, and cookies and sweeten our coffee without gaining a single gram. Stevia was one of the most promising, it came from a plant and apparently could even contribute to the prevention of diabetes, cavities, and hypertension. Its flavour was a bit intense, and due to its sweetening power, it was a sine qua non-condition to use it together with other sweeteners as a base. Today, we explain what stevia is, its properties and the problems that surround it and make us think twice about whether it is the most suitable for us.
What is stevia
Stevia is a sweetener obtained from the Stevia rebaudiana plant(Candyleaf). The leaves of this plant native to Paraguay can be infused or crushed to obtain a powerful emerald sweetener. It was in 1900 when the Paraguayan chemist Ovidio Rebaudi discovered the components of the plant (steviol glycosides) that gave it the ability to sweeten up to 300 times more than sugar.
The sale of the plant is prohibited throughout Europe, so it is not possible to buy it in Spain. Instead, on supermarket shelves we find liquid and powdered sweeteners labeled with the word stevia. Stevia powder may have been 100% artificially synthesized in the laboratory. However, in most cases, liquid and powder, they respond to a process of infusion of the leaves, purification, and crystallization of steviol glycosides.
Why is it obtained in this way and not by selling the plant? Because more than two decades ago, when stevia was introduced into European trade, it was considered that direct consumption in large quantities could have harmful consequences for human health that still needed to be studied in depth. The marketing of liquid or solid stevia produced in a controlled manner allows for greater control over its possible effects.
Furthermore, due to its great sweetening power, only a few grains of steviol glycosides are necessary, so consuming it in the right amount would be a challenge if it were not presented with other ingredients. It is commonly sold in an erythritol base, which allows it to be used in spoonfuls (as would be done with sugar) and softens the slightly metallic taste of stevia.
Types and presentations of stevia
The types of stevia that we can find within our reach will vary significantly depending on which part of the country we are in. In Latin America, in countries such as Brazil or Paraguay, it is possible to find dried stevia leaves for infusion or even the dry extract of stevia, its crushed version that not only sweetens but also allows us to color our dishes with a green hue. On the other hand, in Spain and the European Union, the regulated sale of stevia only refers to steviol glycosides that can be purchased in liquid form or in crystallized powder with erythritol.
Nutritional value
The peculiarity of stevia is that its nutritional value is practically equivalent to 0. Sometimes, there is commercial stevia that has between 1 and 3 g of carbohydrates that usually correspond to other sugars or stabilizers present in the composition.
- Energy (kcal) 0
- Carbohydrates (g) 0
- Of which sugars (g) 0
- Fats (g) 0
- Of which saturated (g) 0
- Fiber (g) 0
Properties and benefits of stevia
Stevia and its calorie-free quality have been linked to weight loss and the prevention of obesity, as well as to the prevention and regulation of diabetes by acting on blood sugar. In addition, its diuretic action contributes to the control of hypertension and it has also been observed that it can contribute to preventing tooth decay. The effects of stevia on the development of cancer are still being investigated.
Prevents obesity
The 0-calorie content of stevia extract, combined with its sweetening power, which exceeds that of sugar by up to 300 units, make stevia a great ally in the prevention of obesity. Studies have shown that replacing sugar and other sweeteners with stevia contributes to weight loss and control.
Prevents and improves diabetes
Diabetes is characterized by hyperglycemia, i.e. high blood sugar levels and poor insulin action. Stevia extract consumption has been linked to a slight reduction in plasma sugar. In addition, steviol glycosides promote insulin secretion. For this reason, stevia is considered an antihyperglycemic agent that can help alleviate the effects of type II diabetes mellitus.
It is anti-hypertensive
Hypertension is defined as an increase in blood pressure. The higher the pressure, the more the heart is under stress, having to double its efforts to pump the same amount of blood. Hypertension increases the likelihood of heart attack and stroke. Studies have shown that stevia extract, with emphasis on steviol glycosides, acts as a cardiac tonic, helping the heart, and as a diuretic, which helps reduce blood pressure.
Prevention of cavities
Dental caries are the result of the action of a series of bacteria, among which Streptococcus mutans stands out, which feed on the simple sugars accumulated in dental plaque. When the amount of accumulated sugars is high, this action ends up perforating the enamel. Stevia, by not containing any type of sugar, prevents the appearance of cavities. Not only that, but its components responsible for sweetness inhibit the aggregation of cariogenic organisms.
Contraindications of stevia
One of the reasons why only stevia extract is marketed in Europe is to avoid possible contraindications that are still pending further studies related to stevia leaves. With stevia marketed in Spain, the only thing to consider is its possible interaction with medication for diabetes and hypertension, as well as possible intestinal discomfort derived from the non-digestion of the glycosides, which is why it does not provide any calories.
Recipes with stevia and its uses in the kitchen
Stevia can be used in baking, making sugar-free muffins or preparing homemade vegetable milks such as quinoa milk with a sweet touch without adding extra calories. Its liquid form is also ideal for sweetening coffee, juices, smoothies, and tea. In the world of ketogenic recipes where any type of carbohydrate is avoided, it is one of the favorite sweeteners for cakes made with almond flour and even cheesecakes made with eggs and cheese with a touch of stevia.
What is healthier, sugar or stevia?
Using a term like “healthy” to talk about sugar or stevia would be, at the very least, imprudent. Neither sugar nor stevia are necessary in our diet. On the one hand, sugar provides empty calories and contributes to increasing our taste buds’ preference for sweets. That is why consuming stevia is not the most advisable option either, since the ultimate goal should be to avoid sweetening coffee, juices and everyday drinks.
However, stevia is very helpful when the habit is already established and what we are looking for is to take the first step in improving our diet . By not providing calories and due to its properties, by taking stevia we manage to eliminate extra calories, reduce glycemic peaks and, to a certain extent, get used to using a smaller amount of sweetener.
The problem is that the debate about whether stevia is healthy or not does not end with the comparison with sugar. The marketing of steviol glycosides with a 98% erythritol base adds other conflicts. A recent study published in Nature at the beginning of 2023 concluded that consuming erythritol could increase cardiovascular risk, that is, a greater likelihood of developing thrombosis, myocardial infarctions and strokes. Due to the brotherhood between stevia and erythritol in the sweetener industry, many experts advise caution in its use until the short- and long-term health consequences of its intake can be elucidated. In any case, the FDA’s Recommended Daily Intake of stevia should not exceed 4 mg/kg of body weight. That is, a person weighing about 65 kg should not consume more than 260 g per day of pure stevia.