Refined sugar It is extremely harmful. Therefore, people are looking for healthy and natural alternatives for sugar.
There are very low-calorie sweeteners on the market, but most of them are artificial. However, there are also a few natural sweeteners.
One of the natural sweeteners steviais a sweetener that has become more and more popular in recent years.
SteviaIt is a 100% natural, zero-calorie sweetener and has many health benefits confirmed by human studies.
In the article "What is stevia", "What does stevia do", "Is stevia sweetener harmful", "What are the benefits and harms of stevia" Answers to questions will be sought.
What is Stevia Natural Sweetener?
Stevia It is a zero calorie sweetener. It can be used as a sugar substitute to reduce calorie intake. Steviol is made from glycosides and is about 200 times sweeter than sugar.
SteviaFrom a green leafy plant native to South America obtained. It is part of the Asteraceae family native to Arizona, New Mexico, and Texas. Valuable species of the plant used to flavor food grows in Brazil and Paraguay.
It has been used for medical purposes for centuries.The plant has also been grown for its strong, sweet flavor and has been used as a sweetener.
Two important sweet components isolated from leaves are called Stevioside and Rebaudioside A. These two compounds are hundreds of times sweeter than sugar.
People often confuse stevi with another sweetener called "Truvia", but they're not the same.
Truvia is a blend of compounds, one of which is extracted from stevia leaves.
What Are the Benefits of Stevia?
On the one hand steviaIt is said that it can damage the kidneys and reproductive system and also mutate genes as well as have harmful effects.
On the other side steviaThere are also studies stating that it is safe in reasonable amounts. According to the results of the studies the benefits and harms of steviaLet's take a look.
Studies show it can reduce blood pressure
High blood pressure is a major risk factor for many serious illnesses. This includes heart disease, stroke, and kidney failure.
Studies have shown that taking stevioside (one of the sweet compounds in stevia) as a supplement can lower blood pressure.
One of these studies was a randomized, double-blind, placebo-controlled study in 174 Chinese patients.
In this study, patients received either 500 mg of stevioside or placebo (ineffective drug) daily.
The results obtained after two years in the group receiving stevioside are as follows:
Systolic blood pressure: It ranged from 150 to 140 mmHg.
Diastolic blood pressure: It dropped from 95 to 89 mmHg.
In this study, the stevioside group also had a lower risk of Left Ventricular Hypertrophy, an enlargement of the heart that may result from increased blood pressure. Quality of life increased in the stevioside group.
There are other studies showing that steviosidine can lower blood pressure in both humans and animals.
Some researchers note that stevioside may act by blocking calcium ion channels in cell membranes, a mechanism similar to some blood pressure lowering drugs.
It is beneficial for diabetics
Type II diabetes is currently one of the biggest health problems in the world. Insulin resistance in the context of high blood sugar or the inability to produce insulin.
Steviahas shown impressive results in diabetic patients. In one of the studies, patients with type 2 diabetes took either 1 gram of stevioside with food or 1 gram of cornstarch.
The group that took the stevioside experienced an approximately 18% drop in blood sugar.
In another study, sucrose (regular sugar), aspartame, and stevia has been compared.
Steviahas been found to lower both blood sugar and insulin levels after a meal compared to the other two sweeteners.
Other studies in animals and test tubes have shown that stevioside can increase insulin production and make cells more sensitive to its effects.
Insulin is the hormone that directs blood sugar to cells, so it appears to be a mechanism behind blood sugar lowering effects.
Other Benefits of Stevia
Stevia It has also been tested in animals. An animal study revealed that stevioside lowers oxidized LDL cholesterol, and this may help prevent heart disease.
SteviaIt has also been reported to have anti-inflammatory, anti-cancer, diuretic and immunomodulatory effects. But the situations that work in rats are not always the case with humans.
What are the harms of stevia?
It can cause gastrointestinal problems
Refined stevia intakeIt is thought that it can cause nausea. SteviaThe steviosides in can irritate the stomach and cause bloating or decrease appetite.
Stevia consumptionIt is also thought that stomach can cause diarrhea and potential intestinal damage. However, more research is needed on this subject.
May lead to hypoglycemia
This is a condition that can cause side effects with overuse. Stevia It can help lower blood sugar levels.
Although there is no direct research, excessive intake of stevia (along with blood sugar medications) can lead to hypoglycemia - a condition where blood sugar levels can drop dangerously.
For this reason, it is recommended that those who take medicines for diabetes should stay away from this sweetener without a doctor's advice.
May lead to endocrine disruption
There is a possibility that steviol glycosides can interfere with hormones controlled by the endocrine system. According to a 2016 study, there was an increase in progesterone hormone (secreted by the female reproductive system) when sperm cells were included in steviol.
May cause allergies
There is no scientific research to support this statement. However, anecdotal evidence is stevia and other sweeteners can cause allergies in some people.
May cause drowsiness
Although there is little information about this, some anecdotal evidence, stevia This suggests that there are individuals who experience numbness in their hands and feet (and even tongue) after taking it.
Watch out for these reactions. If you notice these symptoms, discontinue use.
May cause muscle pain
Some sources, stevia He states that taking it can cause muscle pain. One study found that taking a drug made from steviosides (active ingredients of stevia) caused muscle tenderness and pain in some patients.
Who Should Not Use Stevia?
Although research continues, some people use of stevia It is thought that the risk of developing side effects may be higher as a result.
Blood pressure problems
Blood sugar problems
Kidney conditions
Heart function
Problems with hormones
Stevia may also interact with some medications. Individuals using medication, especially those for the treatment of the above-mentioned health conditions steviaThey are recommended to stay away from.
Stevia and Drug Interactions
Steviamay interfere with some medications. Therefore, be careful with these combinations.
SteviaIt has diuretic properties. This property can reduce lithium excretion, thus increasing serum lithium levels, leading to serious problems. Therefore, if you are already taking some form of lithium, stevia Before use, consult your doctor.
Stevia and Antidiabetic Drugs
Taking steviaIt can lower blood sugar levels, as well as lower your sugar levels too much if you are taking anti-diabetes medications.
Stevia and Antihypertensive Drugs
Some research, steviaIt also shows that it can lower blood pressure. Therefore, if you are taking blood pressure medications, you need to be careful.
Different Types of Stevia Sweetener
Wide variety stevia species and some taste bad. Therefore, it is necessary to find the right variety.
SteviaYou can buy it in powder and liquid form. Some people prefer powders over liquids and note that they are less sweet.
Be aware that liquid forms can cause bad tastes due to the alcohol content added frequently. Look for a brand that is organic, free of unnatural additives and tastes good based on reviews.
Usage of Stevia
Stevia can be used in many ways.You can add this sweetener to smoothies, yogurt, tea, coffee and other beverages. It also replaces sugar in cooking.
Since you can buy it in liquid and powder form, it is more convenient to use liquid form and powder form in the oven.
Remember that this sweetener is incredibly potent when using it in recipes.
1 dessert spoon stevia extractmay have a similar sweetening power as a cup of sugar, but the effectiveness will vary depending on the brand you buy.
As a result;
Steviaof; It has been reported not to be harmful in studies and is also said to be the only sweetener to have real health benefits.
It has no calories, is 100% natural and tastes good if you choose the right one.
