Stevia is a naturally sweet-tasting plant from South America. In many countries around the world, it is processed into a healthy sweetener. Since stevia contains neither calories nor sugar, it is considered a natural substitute for sugar.
This is what you should know about stevia
Stevia is derived from the plant called Stevia rebaudiana and is also known as honey or sweet herb. The sweet ingredients of the stevia plant that are extracted from the leaves are steviol. The leaves are first dried and then the ingredients are extracted with the help of water or alcohol. In the region of origin, the stevia plant has been used by people for centuries for sweetening. In Europe, however, the stevia plant was only introduced a few decades ago. It is 30 times sweeter compared to the native beet sugar and this despite the fact that it contains neither calories nor sugar. The concentrated sweetness is about 200 to 300 times sweeter than that of ordinary table sugar. Stevia is therefore a healthy alternative. Stevia is used in the food industry in various foods, dishes and beverages, for example in cereals, jams, chocolate products, chips, yogurt, ice cream, canned fish, soups, broths, sodas to non-alcoholic beer. Whether a product has been sweetened with stevia is indicated by its E number (E 960).
Significance for health
Since time immemorial, people have been looking for foods that taste sweet but do not make them fat or sick. Stevia is healthier than sugar, which can cause diseases, such as obesity, cardiovascular disease, tooth decay, etc. With stevia, calories can be reduced quite significantly. Since stevia contains no calories, it is also suitable for diabetics. The sugar substitute regulates blood sugar levels, is said to lower blood pressure and protects teeth from decay. The minerals contained in stevia are needed, for example, to build healthy bone structure, for a healthy cardiovascular system, an intact immune system and for blood formation. The trace elements contained in the plant play an important role, for example, in the physiological build-up and breakdown of energy carriers, in oxygen utilization and in the function of the excretory organs. The vitamin C contained in stevia acts as a free radical scavenger and also wards off infections. Another valuable ingredient is beta-carotene (precursor of vitamin A), which supports vision. The blend of proteins and oils in stevia is also said to have a positive effect on the skin.
Ingredients and nutritional values
The healthy sweetness of stevia comes particularly from the steviol glycosides such as stevioside. They taste sweet, but do not burden the metabolism. Other ingredients include valuable plant oils and proteins, more than 50 percent carbohydrates, which are metabolized by the body without calories. In addition, stevia contains potassium, calcium, magnesium, iron and phosphorus, as well as vitamin C, B1, which is considered a nerve vitamin, and beta-carotene.
Intolerances and allergies
Those who consume too many products with the steviol glycosides can quickly reach the borderline. Here, diabetics, calorie-conscious ladies and children are particularly at risk. With the latter group of persons a risk arises gladly once, if it drinks many sodas sweetened with Stevia. A permanent overdose can cause health problems. In addition, stevia can interact with certain medications and cause adverse effects. Care should be taken when combining stevia with diabetes medications because stevia lowers blood sugar levels. Blood sugar levels could drop too low if overdosed. This increases the risk of hypoglycemia. A doctor should also be consulted when taking antihypertensives, as stevia can lower blood pressure. Pregnant women and nursing mothers are also advised to talk to a medical professional before consuming stevia.
Shopping and kitchen tips
The stevia market has been booming since the sugar substitute was approved in the EU. The alternative sweetener is now available in almost all supermarkets, in well-stocked health food stores, organic food stores and also on the Internet. Stevia is available in different variants and forms, so that different products can be purchased. However, caution is advised, as there are also many suppliers of supposed bargains.They lure customers with low prices, but the quality of the products offered is often inferior. Many products contain only individual extracts of the plant and therefore do not provide the desired combination of nutrients of stevia leaves. To benefit from an effective effect, it is best to prefer the fresh or, alternatively, the dried leaves when purchasing, as they provide the greatest content of nutrients and are the least processed. To be sure that the stevia leaves are free of pesticides, herbicides and other chemical fertilizers, it is advisable to choose stevia leaves of an organic quality. For storage of stevia, dried leaves, stevia powder and granules should be stored in a cool, dark and dry place in an airtight container. With optimal storage, stevia can last for several months.
Preparation tips
There are numerous ways to use stevia. Many foods that are consumed daily can be sweetened with stevia instead of sugar. These include not only everyday beverages such as coffee or tea, but even a homemade tomato sauce can be given a sweet touch with stevia. If you want to make a refreshing, but sugar-free and low-calorie lemonade, you can squeeze some lemon juice in water and add some Stevia to the liquid. Stevia can also be used wonderfully in smoothies, which are popular for breakfast and can also replace a meal, if a sweet drink is desired but sugar is to be avoided. In addition, smoothies with stevia saturate better and at the same time provide the body with a variety of valuable vital substances. Hunger attacks are thus prevented in a delicious and healthy way. Stevia is also an excellent sugar substitute for baking and for making jams, desserts and ice cream. It should always be noted, however, that in the various recipes the sugar usually used is not replaced by stevia in equal parts, as the quantities are different. It is important to pay close attention to the dosage recommendations, otherwise it can quickly become too sweet. With stevia, it is always a matter of knife tips. Stevia can generally be used in a wide variety of ways. Whether in tea, smoothies or yogurt, stevia is always the healthy alternative to conventional household sugar. With stevia, unhealthy sweeteners can be eliminated from the diet. At the same time, stevia provides a healthy density of nutrients that have healing properties.
