Comprehensive Guide on Stevia: Its Uses, Benefits, and Drawbacks
Stevia, a plant native to South America, has been traditionally used as a natural sweetener for centuries. The sweet herb, scientifically known as Stevia rebaudiana, belongs to the chrysanthemum family and the Asteraceae family (ragweed family). Today, stevia products can be found in grocery stores, replacing table sugar in various foods and beverages.
One of the most common forms of stevia found in stores is made from a highly refined stevia leaf extract called rebaudioside A (Reb-A). Brands like Truvia and Stevia in the Raw use this extract to create their products. However, it's essential to note that some stevia brands also contain 'natural flavors,' a term that doesn't necessarily imply the ingredients are natural.
Stevia made with Reb-A is generally considered safe, even for people who are pregnant or those with diabetes, in moderation. The FDA has recognized stevia glycosides, such as Reb-A, as 'generally recognized as safe.' On the other hand, whole-leaf stevia and crude stevia extract are not deemed safe for use in processed foods and beverages due to a lack of safety information.
Despite its popularity, research on the health benefits of stevia is inconclusive. While some studies suggest a possible link between stevia and health improvements, such as managing cholesterol levels, others raise concerns about its potential impact on beneficial intestinal flora, inducing glucose intolerance, and metabolic disorders.
One study found that stevia may help manage cholesterol, lowering total cholesterol, LDL ('bad') cholesterol, and triglycerides with no negative side effects and increasing HDL ('good') cholesterol. However, other research indicates a possible link between nonnutritive sweeteners, including stevia, and disruption in beneficial intestinal flora.
Moreover, some evidence suggests that stevia may help fight or prevent some types of cancer. Yet, it's essential to emphasize that further research is needed to provide conclusive evidence on weight management, diabetes, and other health issues related to stevia.
When it comes to baking, not all stevia brands are created equal. Some brands, like Stevia in the Raw, recommend replacing half the total amount of sugar in a recipe with their product. However, other brands aren't made specifically for baking, so less should be used, and extra liquid or a bulking ingredient such as applesauce or mashed bananas should be added to the recipe to maintain the desired texture.
It's also worth noting that stevia products may give cakes and cookies a licorice aftertaste. To avoid this, it's essential to experiment with different brands and ratios to find the perfect sweetener balance for your recipes.
In conclusion, while stevia is a low-calorie, nonnutritive sweetener that can replace table sugar in various foods and beverages, it's crucial to approach its use with caution. More research is needed to fully understand the health implications of stevia, and it's essential to follow the recommended usage guidelines provided by the manufacturers. As always, consulting with a healthcare professional is advisable before making significant changes to your diet.
