Although sweets taste delicious, consuming too much added sugar can harm your health. For example, diets high in added sugar are strongly linked to conditions like heart disease, diabetes, obesity, and fatty liver. The next time you want to add a touch of sweetness to your favorite food or drink, you should carefully consider the sweetener used. There has been a global increase in demand for sugar substitutes such as low-calorie sweeteners that can help reduce caloric intake in people with chronic diseases such as diabetes, weight gain, etc. Natural sweeteners are those that are available, extracted, or made naturally, with or without the addition of chemicals or complicated machinery. Natural sweeteners can also be a powerful source of various vitamins, minerals, carbohydrates, and enzymes. One of them is Stevia.
About Stevia
Stevia is a sugar substitute made from stevia leaves. It's about 100-300 times as sweet as sugar but contains no carbohydrates, calories, or artificial ingredients. Not everyone likes the taste. Some people find it bitter, while others think stevia tastes like menthol. Try it with your morning coffee or sprinkle on oatmeal to see if you like the taste.
Health Benefits
Stevia, unlike other sugar substitutes, is natural. Made from leaves associated with popular garden flowers such as asters and chrysanthemums. In South America and Asia, stevia leaves have been used for many years to sweeten beverages such as tea. Look for powdered or liquid stevia in supermarkets and health food stores. You can find it in the aisles of baked goods and healthy foods. You can also modify sweet caffeine without calories or artificial sweeteners. A major US soda company currently sells stevia-sweetened diet cola soft drinks. Some flavored waters also contain stevia. For diabetes, stevia may be a way to sweeten yogurt or hot tea without adding carbohydrates. The
Health Risks
FDA approves that only purified stevia, called stevioside, can be safely used. The ingredient list of products considered safe contains words such as Stevia Extract and Stevia Lebaudiana. If you find whole stevia leaves or raw stevia extracts at your local health food store, don't buy them. The FDA states that there is not enough information on health effects such as kidney and cardiovascular problems.
How to use Stevia as a sugar substitute?
Stevia can be used in place of sugar in your favorite foods and drinks. A pinch of stevia powder is roughly equivalent to a teaspoon of table sugar.
Here's a delicious way to use Stevia:
● coffee or tea
● homemade lemonade
● sprinkled on hot or cold cereal
● sprinkled on smoothie
● sprinkled on unsweetened yogurt
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