Nutritional Value of Stevia

Stevia is valued most for the sweet taste, which makes it capable of replacing sugar in a diet. Importantly, it also has a very low calorific count pushing it in the ‘no-calorie’ food zone.  There hasn’t been enough research done on the nutritional value of stevia. Currently, its leaf is not known to have any nutrients present in it other than carbohydrates and the earlier mentioned stevia glycosides.

Health Benefits of Stevia

The health benefits of stevia include diabetes management, weight loss, skincare, and much more. Let us explore some of its health benefits in detail.

May Help Control Diabetes

The most widely praised aspect of stevia for human health concerns is its ability to regulate blood sugar levels in the body. This is an ideal replacement for normal sugar for diabetics or people on carbohydrate-controlled diets because they can eat sweet foods without having to worry about diabetic complications.

Opposed to sucrose, which is what normal table sugar consists of, stevia sweetens food in a similar way as sugar, but it contains stevioside, which is a non-carbohydrate glycoside compound. As explained above, when stevioside breaks down, the glucose-containing particles are absorbed by the bacteria in the colon, rather than being absorbed into the bloodstream and affecting glucose levels in the body. 

May Aid in Weight Loss

Stevia is possibly low in calories and is anywhere from 40-300x sweeter than sugar, depending on the prevalence of certain extracts in the species variety. This means that people can eat foods like cakes, cookies, and candies made with stevia without worrying about gaining plenty of calories from sugars, so they won’t hurt their chances of successfully losing weight. This can also help in controlling excess sugar content in children’s diet.

May Regulate Blood Pressure

As mentioned, stevioside is a type of glycoside, but there are other glycosides in stevia that can actually relax the blood vessels, increase urination, and facilitate the elimination of sodium from the body. This means that less stress is put on the cardiovascular system and there can be a drop in blood pressure, which protects heart health and prevents certain conditions such as atherosclerosis, heart attacks, and strokes.

Possible Anticancer Potential

The possibly rich source of antioxidant compounds that may be found in stevia makes it an ideal dietary supplement for the prevention of various cancers including pancreatic cancer. Dr. Jocelynn E. Thomas and Dr. Michael J. Glade published a report in The Open Obesity Journal, which states that stevia leaf extracts exhibit a high degree of antioxidant activity. It is also reported to inhibit hydroperoxides formation in sardine oil with a potency greater than that of

either L-α-tocopherol or green tea extract.  Quercetin, kaempferol, and the other glycoside compounds in stevia help to eliminate free radicals in the body, thereby preventing them from mutating healthy cells into malignant ones. Antioxidants also help to prevent premature aging, cognitive malfunction, and various other conditions like heart disease.  

May Lower Cholesterol Levels

Studies show that consumption of stevia leads to a significant reduction in bad LDL cholesterol and triglyceride levels and an increase in the HDL cholesterol levels, which is healthy cholesterol and is essential for good lipid profile.

May Aid in Maintaining Oral Health

Stevia has been found to reduce bacterial formation in the mouth, making it a popular additive for toothpastes and mouthwashes. It may also prevent cavities and gingivitis, which sucrose certainly doesn’t do!

May Help Improve Skin Care

Stevia is useful against skin conditions such as eczema and dermatitis. Topical application of it inhibits the spread of bacteria and acts as a steroid in these situations, making it a popular option for many people who can’t get relief from these conditions.  

May Prevent Osteoporosis

Stevia, unlike sugar, may aid in increasing bone mineral density and treat osteoporosis. A study on animals shows its importance in increased calcium metabolism. Researchers are trying to find out different ways it could be used for human health.  

Other Benefits

Along with all the health benefits mentioned above stevia is also known to possess anti-diarrheal, anti-hyperglycemic, antihypertensive, diuretic, anti-inflammatory, anti-diarrheal, and immune-modulatory actions.

How to Use and Store

You can use stevia leaves, leaf powder or liquid form directly as a sugar substitute in various foods:

• Beverages – coffee, and tea

• Dairy products – yogurt, and ice-cream

• Packed foods – pickles, sauces, soft drinks, and candies

•       Baked products – bread, cakes, and deserts

You could also use it in cooking various dishes at home. However, it is important to check the amount before adding it as a substitute for sugar because it is many times sweeter than sugar.

Note: Raw stevia has a long shelf life when stored in a cool and dry place. While exposure to humidity may lead to caking it would still be safe for consumption.