Stevia

At 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.

What you should know about stevia

Stevia is obtained from the plant called Stevia rebaudiana and is also known as honey or sweet herb. The sweet ingredients of the stevia plant, which 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 sweetening for centuries. In Europe, however, the stevia plant was only introduced a few decades ago. It is 30 times sweeter than domestic beet sugar, even though it contains neither calories nor sugar. The concentrated sweetness is approximately 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 drinks, for example in muesli, jams, chocolate products, chips, yogurt, ice cream, canned fish, soups, broths, lemonades and non-alcoholic beer. Whether a product has been sweetened with stevia is shown by the E number (E 960).

Importance to health

There has always been a search for foods that taste sweet but neither make you fat nor sick. Stevia is healthier than sugar, which can cause diseases such as obesity, cardiovascular disease, tooth decay, etc.

With stevia, the calories can be reduced quite significantly. Since stevia does not contain any calories, it is also suitable for diabetics. The sugar substitute regulates the blood sugar level, is supposed to lower the blood pressure and protects the teeth against caries. The minerals contained in stevia are required, for example, to build a healthy bone structure, for a healthy cardiovascular system, an intact immune system and for blood formation. The trace elements that are in the plant play an important role in the physiological build-up and breakdown of energy sources, oxygen utilization and the function of the excretory organs.

The vitamin C contained in stevia acts as a radical catcher and also repels infections. Another valuable ingredient is beta-carotene (precursor of vitamin A), which supports vision. The mixture of proteins and oils in stevia is also said to have a positive effect on the skin.

Ingredients & nutritional values

The healthy sweetness of stevia comes in particular from the steviol glycosides such as stevioside. Although they taste sweet, they don't put a strain on the metabolism. Other ingredients include valuable vegetable 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 & allergies

Anyone who consumes too many products with the steviol glycosides can quickly reach the limit. Diabetics, calorie-conscious women and children are particularly at risk here. The latter group of people can be at risk when they drink a lot of sodas sweetened with stevia. Permanent overdose can cause health problems. In addition, stevia can interact with certain drugs and cause undesirable effects.

Caution should be exercised in combination with diabetes medication as stevia lowers blood sugar levels. The blood sugar level could drop too low in the event of an overdose. This increases the risk of hypoglycaemia. A doctor should also be consulted when taking antihypertensive drugs, as stevia can lower blood pressure. Pregnant women and nursing mothers are also advised to speak to a health professional before consuming stevia.

Shopping & kitchen tips

The stevia market has been booming since the sugar substitute was approved in the EU. The alternative sweetness is now available in almost all supermarkets, in well-stocked health food stores, health food stores and also on the Internet. Stevia is available in different varieties and forms so that different products can be purchased.

But caution is advised here, as there are also many providers of supposed bargains. They attract customers with low prices, but the quality of the products offered is often inferior. Many products only contain individual extracts of the plant and therefore do not provide the desired combination of nutrients from the stevia leaves. In order to benefit from an effective effect, the fresh or, alternatively, the dried leaves should be preferred when buying, 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. The following applies to the 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 keep 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. This includes not only everyday drinks such as coffee or tea, but also a homemade tomato sauce can be given a sweet note with stevia. If you want to prepare a refreshing, but sugar-free and low-calorie lemonade, you can squeeze some lemon juice in water and add a little stevia to the liquid.

Stevia can also be used wonderfully in smoothies, which are often drunk for breakfast and can also replace a meal, if a sweet drink is desired but sugar should be avoided. In addition, smoothies with stevia are more filling and at the same time supply the body with a multitude of valuable vital substances. Hunger attacks are thus prevented in a delicious and healthy way. Stevia is also ideal as a sugar substitute for baking and for making jams, desserts and ice cream. It should be noted, however, that the sugar usually used in the various recipes is not replaced in equal parts by stevia, as the quantities given are different.

It is important to follow the dosage recommendations carefully, otherwise it can quickly become too sweet. Stevia is always about knife tips. In general, stevia can be used in many ways. No matter whether in tea, smoothie or yoghurt, stevia is always the healthy alternative to conventional household sugar. With stevia, unhealthy sweeteners can be eliminated from the menu. At the same time, stevia provides a healthy density of nutrients that have healing properties.