Introduction:
In today's blog, we are going to share a useful and affordable alternative to sugar. Today, we're introducing stevia, a natural sweetener that's not only sweeter than sugar but also healthier. Stevia has become increasingly popular in the US and other regions for its benefits. It is an excellent choice if you are looking for a natural and low-calorie sweetener.
If you live in Faisalabad, you can get stevia plants from the Ajuba Agricultural Research Institute for a modest price. If you're in Lahore, Multan, or another city, check with local nurseries; they often have stevia plants available, though they might be a bit more expensive. Alternatively, you can buy stevia seeds from local gardening stores.
About Sweetness:
- Stevia is much sweeter than sugar, and you need much less of it to achieve the same level of sweetness. This makes it cost-effective and a great natural substitute without any harmful chemicals.
- Stevia also helps manage calorie intake, making it a better choice for those looking to maintain or lose weight. It provides a satisfying sweetness without the negative effects of excessive sugar consumption.
- For those interested in growing stevia at home, it's quite simple. You can experiment with the leaves by grinding them and using them in your recipes. With the right conditions, stevia plants can thrive and be a valuable addition to your home garden.
- Given the current weather, which is ideal for growing these plants, now is a great time to start. Incorporating stevia into your diet can improve your health, help manage your weight, and contribute to a balanced budget.
Is stevia healthy?
Yes, stevia is generally considered a healthier alternative to sugar, but not all stevia products are created equal.Stevia is derived from the green leaves of the plant Stevia rebaudiana. It is marketed as a zero-calorie sweetener and is a natural substitute for sugar and artificial sweeteners. Pure stevia extracts are very sweet but contain no sugar, with claims that they are hundreds of times sweeter than sugar. This high sweetness level means you only need a small amount to achieve the desired taste.
The health benefits of stevia come from its compounds called steviosides, which provide sweetness without being metabolized by the body like sugar or glucose. This makes it a useful alternative for people with diabetes, obesity, and other health issues like candida overgrowth.
However, not all stevia products are the same. Stevia extracts that are more refined and have fewer bitter tastes usually concentrate the steviosides, particularly rebaudioside A, which is found in high purity products. These come in liquid and powder forms. The best stevia extracts are organic, as they are less likely to contain pesticides or toxic chemical residues from extraction processes. It’s also important to ensure that your stevia product does not contain added sugars like maltodextrin, dextrose, or cane sugar, which could affect blood sugar levels.
Why was stevia banned?
In the 1990s, stevia was banned by the FDA in the U.S. due to concerns about its safety, largely influenced by business competitors and a controversial study from 1968 suggesting potential reproductive harm in rats. However, this study was not replicated, and later research disproved these concerns. By 2008, stevia was re-evaluated and deemed safe by the FDA, and high-purity stevia extracts are now generally recognized as safe.
What about the side effects of stevia?
Stevia has antimicrobial properties, which can be beneficial for certain conditions, such as Lyme disease. It has no known negative side effects aside from its mild diuretic effect, which is generally not a concern due to the small amounts used. The acceptable daily intake for stevia is quite high, making it unlikely for most people to consume harmful amounts.
Can stevia break ketosis?
Stevia is considered keto-friendly because it does not affect blood sugar levels in the way sugar does. However, some stevia products may contain other ingredients like maltodextrin or dextrose that can affect blood sugar and potentially disrupt ketosis. Therefore, it is important to choose pure stevia extracts and avoid products with added sugars.
How should you use stevia?
Due to its intense sweetness, stevia is typically used in small amounts, such as drops or a pinch. It's important to measure out stevia powders carefully, as it’s easy to use too much. Also, since stevia is related to ragweed, individuals with allergies may need to avoid it. While there are no reported toxic side effects from regular use, it's best to consume stevia in moderation and consult with a healthcare provider if you have medical conditions or are on medication.
