Stevia is a very powerful natural sweetener, much more so than sugar or dextrose. It has sweetening properties and can be used in liquid, powdered form, or small tablets. It is also known as Stevia. Additionally, there is the option to buy a pre-made product or use the dried leaves of the plant to harness all the power of steviol.
If you have never used it, you should start with a small amount, just a little, to feel a very intense sweetness, although somewhat different from sugar. The first few times, the taste may be surprising until you get used to it. It is quite intense and different.
It is interesting to know that you can also get stevia medicinal properties. It has effects such as diuretic, bactericidal, and is suitable for diabetic individuals, so let’s explore all the benefits.
Stevia properties
Steviol glycoside is the active ingredient or “pure stevia” and is classified as a natural sweetener. You can use it to enhance the flavor of coffee, infusions like tea, pennyroyal, mint, and any other drink you enjoy with a sweet touch. Also, if you make pastries, it’s ideal since it has zero calories, significantly reducing the caloric intake of these foods.
It is an ideal substitute for artificial and chemical sweeteners, or processed ones like white sugar. Also, it is very safe, so you can enjoy and obtain stevia properties for health, with complete safety and no issues. Both people with diabetes and those with certain hypoglycemic conditions can take it.
It can also be used by those on a diet who love the taste of sugar, the sweetness in foods. If this is your case, you won’t gain weight by adding a pinch to your diet desserts or diuretic infusions.
However, be careful because it is very potent and leaves a bitter aftertaste.
Stevia medicinal plant
In addition to all the uses and functions of stevia we’ve mentioned, it has some other therapeutic properties. Stevia is considered a medicinal plant and is used in health treatments.
For these purposes, you must use the dried leaves, and in some cases, a preparation can be made when they are still fresh. This makes it very easy and convenient to prepare.
The different treatments and properties of the stevia plant are:
- Regulates hypertension. Lowers blood pressure.
- Relaxes the heart. It can decrease the heart rate.
- Vasodilator effects.
- Stimulates insulin secretion by the pancreas.
- Antioxidants.
- Bactericidal.
- Natural antacid.
- Improves digestion.
- Involved in fat metabolism.
- Diuretic action.
- Eliminates fatigue.
- Boosts the immune system.
- Works for burns and wounds that need healing.
- Can help with certain cases of anxiety.
Its antioxidant properties are higher than those of green tea, known for being an excellent remedy against oxidative stress and slowing the damage caused by free radicals.
It also has other medicinal properties when plant extracts are used. It is present as an ingredient in many dental hygiene products due to its antibiotic properties, which are ideal for eliminating plaque and keeping oral mucous membranes healthy.
Additionally, due to its antimicrobial power, it can also be used as an adjunct for vaginitis, a female genital infection that causes inflammation, itching, and/or burning in the intimate area.
Another feature of stevia is that it increases the diuresis of the human body, aiding urination, urine formation, and therefore the expulsion of toxins and harmful fluids from the body. To use it in this way, it’s best to include it as a sweetener in certain herbs and infusions with diuretic effects.
Now, once we know its organoleptic properties and health benefits, let’s look at its commercial forms so you can choose the one that best suits you.
Types of Stevia
- Powder
- Liquid
- Dried leaves
- Natural
Depending on how you choose to use it, its potency is different. So you need to keep this in mind, as it is very easy to use too much. This will ruin the taste of the liquid or solid where you add it.
As a general rule, we can say that:
- Powdered Stevia is 300 times sweeter than white sugar. This is the one you usually buy with a white color.
- Crushed leaf of stevia, also powder, is 30 times sweeter than sugar. Normally, you prepare it yourself at home, so it is best to filter it with a tea infuser or similar when adding it to a drink.
- Liquid is approximately 70 times sweeter. It is usually green in color.
- Translucent liquid varies depending on the species used. Some are more potent than others. For example, you can find rebaudian stevia, eirete, morita, or criolla.
All these types contain steviol glycoside, which in processed products you will find as sweetener E-960. The small tablets are considered the same as the powder since they are identical; the only difference is that they have been compressed by a press to give them a new shape, but their composition and properties remain the same.
How to take medicinal stevia
- Therapeutic use: ingest 6 to 8 leaves twice a day. Once in the morning and once in the afternoon.
People who do not have the natural plant or a supply of fresh leaves should take the equivalent in the available form.
For other uses or tastes, add until the desired flavor is achieved. Always start with a very small dose, as it quickly sweetens any type of liquid or food.
Contraindications and side effects
One great thing about stevia is that most people can enjoy its properties without side effects. However, in some cases, it is recommended to avoid consumption if you fall under the following stevia contraindications:
- Pregnancy and breastfeeding.
- Allergy to chrysanthemums and daisies.
Additionally, there are side effects of stevia:
- Stomach pain.
- Gas and flatulence.
- Feeling like vomiting.
- Abdominal bloating or distension.
- Low blood pressure if large doses are consumed.
Some people notice a bitter taste of stevia. Due to its intensity, it can cause excessive salivation and stomach discomfort. Generally, these side effects disappear once you get used to its consumption.
Although no studies have shown that it contains any harmful component for health, the European Food Safety Authority recommends a maximum daily dose of 4 mg per kilogram of body weight, as does the WHO.
Is it better to take stevia, sugar, or saccharin?
Without a doubt, taking stevia is much better than sugar. It is not metabolized — the human body does not metabolize steviol glycosides — so it doesn’t provide calories but does provide carbohydrates. 1 gram provides 1 gram of carbohydrates, 0 fat, and is cholesterol-free.
Regarding other natural sweeteners such as dextrose, sucrose, or some artificial ones like saccharin, it’s important to highlight that stevia is natural and has an enormous amount of benefits, so… why choose another?
Differences of natural stevia
The products you can buy in stores are developed from the leaf, so some components are not included, such as vitamins and minerals that the stevia plant contains. If you are looking for an extra boost, you should consume crushed or dried leaves. This way, you get proteins, vitamin A and C, as well as dietary fiber.
Taking the leaves also provides the body with calcium, iron, phosphorus, magnesium, sodium, and zinc. All without adding calories. Commercial forms, when processed, concentrate each glutinous substance with stevioside and rebaudioside A but eliminate the plant parts that provide nutrition. The result is about 95% of these glutinous substances.
This is neither good nor bad. You just need to understand it and choose based on the differences and the various types of stevia which one best suits your needs.
References:
* European Food Safety Authority evaluates the safety of steviol glycosides. EFSA – April 14, 2010.
* Stevia rebaudiana: Its agricultural, biological, and chemical properties. Canadian Journal of Plant Science, 1998.
