The discovery of Stevia
Stevia, also known as Stevia rebaudiana, is a plant that originally comes from Paraguay. Its sweetening power was first discovered by the Guarani Indians, who sweetened their mate tea with the leaves of the plant. The Swiss botanist Moisés Santiago Bertoni first described the plant scientifically in 1899 and the chemist Ovidio Rebaudi researched its sweetening properties. Since then, it has gained popularity worldwide, particularly as a natural sugar substitute.
Dosage forms and dosage
Stevia is available in various forms:
- Fresh leaves: these can be chewed directly or used to sweeten drinks.
- Dried leaves: are often ground into powder and used in teas or as an ingredient in cooking.
- Stevia extracts: These concentrated forms are available as liquid extracts or powders and are particularly suitable for baking or drinks.
- Stevia tablets: Practical for sweetening coffee or tea.
The dosage can vary depending on the form and concentration. As a rule of thumb, one teaspoon of stevia powder is equivalent in sweetening power to about one cup of sugar. To avoid overdosing, it is important to follow the instructions for use of the respective product.
Stevia and health
Possible healing effects
It is traditionally used in natural medicine and there is evidence that it can have various health-promoting effects. The following diseases can be positively influenced by stevia:
- Diabetes: it can help regulate blood sugar levels as it does not contain glucose and therefore does not trigger an insulin response.
- High blood pressure: Some studies suggest that it may have blood pressure lowering properties.
- Obesity: As it is calorie-free, it can be a useful supplement for people who want to lose weight.
- Inflammation: It has antioxidant properties that may have anti-inflammatory effects.
Effect on the body
The sweetening ingredients of the stevia plant, steviosides and rebaudiosides, are only slightly metabolized in the digestive tract and are largely excreted unchanged. This explains why it provides no calories and does not affect blood sugar levels. In addition, it has been found to have antioxidant and antimicrobial properties that can help improve overall health.
Use and supplementation
When should stevia be used?
It can be used as a sugar substitute at any time, especially by people who want to reduce their calorie intake or control their blood sugar levels. It is particularly useful:
- In beverages such as tea or coffee
- In baking and cooking
- In yogurt, smoothies and desserts
Contraindications
Certain people are not recommended to take stevia. These include:
- Pregnant and breastfeeding women: Although no clear negative effects have been demonstrated, research is not yet extensive enough to guarantee safe use at these stages of life.
- People with low blood pressure: As it may have blood pressure lowering properties, people with low blood pressure should be cautious.
Additional medicinal plants and dietary supplements
To support the health benefits of stevia, the following dietary supplements and medicinal plants can be taken in addition:
- Chromium: Can help stabilize blood sugar levels.
- Cinnamon: also has blood sugar-lowering properties.
- Ginger: has an anti-inflammatory and antioxidant effect.
- Green tea: Contains antioxidant polyphenols that promote general health.
Stevia in food and possible side effects
Natural occurrence in foods
Stevia itself is a sweetener and therefore does not occur naturally in food. However, it is used commercially in a variety of products, including
- Sugar-free drinks
- Low calorie sweets
- Baked goods
- Dairy products
Stevia: side effects and overdose
Although it is generally considered safe, side effects can occur if consumed in excess. These include digestive problems such as flatulence and diarrhea. As there are no long-term studies on its safety, it is advisable to use stevia in moderate amounts.
If too much is taken, it can cause a sharp drop in blood sugar levels (hypoglycemia) or a drop in blood pressure, which can be particularly dangerous for people with related health problems.
Stevia in naturopathy
In naturopathy, it is mainly used as a natural remedy for diabetes and for weight loss. It is also used to improve oral health as, unlike sugar, it does not cause tooth decay and has antimicrobial properties.
Conclusion
In summary, stevia is a versatile natural sweetener that not only provides a healthier alternative to sugar, but also offers potential health benefits. However, it is important to consume stevia in appropriate amounts and be aware of the potential side effects. As with all dietary supplements and medicinal plants, it should be used in consultation with a doctor or alternative practitioner to achieve optimal results and minimize health risks.
