Stevia: A Natural Sweetener With Health Benefits

Stevia is a natural sweetener that comes from the leaves of the Stevia rebaudiana plant, native to South America. It has been used for centuries by the indigenous people to sweeten their beverages and medicines. Stevia is much sweeter than sugar, but has no calories or carbohydrates, making it a popular choice for people who want to reduce their sugar intake or manage their blood sugar levels. Stevia also has some potential health benefits, such as lowering blood pressure, preventing tooth decay, and fighting inflammation. However, stevia may also have some side effects, such as affecting the gut microbiome, interacting with medications, and causing allergic reactions in some people. In this article, we will explore the different types of stevia, its history of cultivation in India, its medical benefits and downsides, and its uses in food and beverages.

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Types of Stevia

Stevia can be found in different forms, depending on the level of processing and purity. The main types of stevia are:

• Green stevia leaf: This is the least processed form of stevia, where the leaves are simply dried and ground into a powder. It contains all the steviol glycosides, which are the compounds that give stevia its sweetness, as well as other phytochemicals and nutrients. Green stevia leaf is the most natural and wholesome form of stevia, but it also has a bitter aftertaste and a strong herbal flavor. It is not approved by the FDA for use in food, but it can be used as a dietary supplement or a herbal tea.

• Stevia leaf extract: This is a more refined form of stevia, where the leaves are soaked in water and then filtered and purified to isolate the steviol glycosides. The most common and sweetest glycoside is rebaudioside A (Reb-A), which is about 200 to 300 times sweeter than sugar. Stevia leaf extract has a cleaner and smoother taste than green stevia leaf, but it may still have some bitterness and licorice-like flavor. It is generally recognized as safe by the FDA and can be used as a food additive or a tabletop sweetener.

• Stevia blends: These are products that combine stevia leaf extract with other sweeteners, such as sugar alcohols (e.g., erythritol, xylitol), natural sugars (e.g., dextrose, maltodextrin), or artificial sweeteners (e.g., sucralose, aspartame). Stevia blends are designed to mask the undesirable taste of stevia and to provide bulk and texture to the products. They are also safe to use in food, but they may have more calories and carbohydrates than pure stevia leaf extract. Some examples of stevia blends are Truvia, Stevia in the Raw, and Pure Via.

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History of Cultivation of Stevia in India

Stevia is native to Paraguay and Brazil, where it has been used for centuries by the Guarani people as a sweetener and a medicine. It was first introduced to Europe by Spanish explorers in the 16th century, but it did not gain much popularity until the 20th century, when Japan and China started to cultivate and use stevia as a sugar alternative. In India, stevia was introduced in the last decade of the 20th century, mainly due to the high demand for a natural and low-calorie sweetener, especially among the diabetic population. India has about 30 million diabetic patients, which is expected to increase to 80 million by 2025. Stevia cultivation in India is still in its nascent stage, but it has been successfully grown in several states, such as Punjab, Haryana, Uttar Pradesh, Jammu and Kashmir, Himachal Pradesh, Karnataka, and Uttarakhand. The Indian Council of Agricultural Research (ICAR) and the Council of Scientific and Industrial Research (CSIR) have been involved in developing improved varieties and agronomic practices for stevia cultivation in India. One of the promising varieties is Him Stevia, developed by the CSIR-Institute of Himalayan Bioresource Technology (IHBT), which has a higher proportion of rebaudioside A (7.34%) compared to stevioside (5.78%) and a total glycoside content of 14.49% on dry weight basis. Rebaudioside A is preferred over stevioside because it has a better sweetness profile and less bitterness. Stevia cultivation in India offers a lucrative opportunity for small and marginal farmers, as it can be grown as a cash crop on small plots of land, along with other food crops, and can provide a good income. Stevia can also help in saving water and land resources, as it requires less water and land than sugar cane, the main source of sugar in India.

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Medical Benefits of Stevia

Stevia has been studied for its possible health benefits, especially for people with diabetes, hypertension, obesity, and dental problems. Some of the medical benefits of stevia are:

• Blood sugar control: Stevia has been shown to have no effect on blood glucose or insulin levels, which makes it a safe and suitable sweetener for people with diabetes or prediabetes. Stevia may also help improve insulin sensitivity and glucose tolerance, and reduce postprandial glucose and insulin spikes. A 2010 study of 19 healthy and 12 obese participants found that stevia significantly lowered insulin and glucose levels after a meal, and also increased satiety and fullness.

• Blood pressure regulation: Stevia has been shown to have a blood pressure-lowering effect, which may benefit people with hypertension or cardiovascular disease. Stevia may act as a vasodilator, meaning it relaxes and widens the blood vessels, allowing more blood flow and reducing blood pressure. A 2003 meta-analysis of five randomized controlled trials found that stevia extract reduced systolic and diastolic blood pressure by an average of 8.1 mmHg and 13.8 mmHg, respectively, compared to placebo.

• Dental health protection: Stevia has been shown to have anti-caries and anti-plaque effects, which may prevent tooth decay and cavities. Stevia does not contain fermentable carbohydrates that can feed the bacteria that cause dental problems, and it also has antimicrobial and anti-inflammatory properties that can inhibit bacterial growth and plaque formation in the mouth. A 2017 study of 60 children found that using a mouthwash containing stevia extract for 21 days significantly reduced the plaque index and gingival index, compared to a placebo mouthwash.

• Antioxidant activity: Stevia has been shown to have antioxidant activity, which may help protect the cells from oxidative stress and damage caused by free radicals. Oxidative stress is associated with aging and various chronic diseases, such as cancer, diabetes, and cardiovascular disease. Stevia contains phenolic compounds, such as flavonoids, quercetin, kaempferol, and chlorogenic acid, that have antioxidant properties and can scavenge free radicals and modulate the antioxidant enzymes. A 2011 study of 40 type 2 diabetic patients found that stevia extract increased the plasma antioxidant capacity and reduced the malondialdehyde (MDA) levels, a marker of lipid peroxidation.

• Anti-inflammatory and immunomodulatory effects: Stevia has been shown to have anti-inflammatory and immunomodulatory effects, which may help reduce inflammation and modulate the immune system. Inflammation and immune dysfunction are involved in the pathogenesis of many diseases, such as arthritis, asthma, allergies, and autoimmune disorders. Stevia may act as a cyclooxygenase (COX) inhibitor, which can reduce the production of pro-inflammatory mediators, such as prostaglandins and leukotrienes3. Stevia may also affect the production and function of cytokines, which are signaling molecules that regulate the immune response.

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Downsides of Stevia

Stevia is generally considered safe and well-tolerated, but it may also have some adverse effects, especially in high doses or in sensitive individuals. Some of the downsides of stevia are:

• Gut microbiome disruption: Stevia may affect the composition and diversity of the gut microbiota, which are the beneficial bacteria that live in the digestive tract and play a vital role in health and disease. The gut microbiota can influence the metabolism, immunity, inflammation, and mood of the host. Stevia may alter the gut microbiota by reducing the abundance and diversity of some bacterial species, such as Bifidobacterium and Lactobacillus, and increasing the abundance of others, such as Enterobacteriaceae and Clostridium. A 2018 study of 30 healthy adults found that stevia consumption for 12 weeks significantly changed the gut microbiota composition, compared to placebo. The effects of stevia on the gut microbiota may vary depending on the individual, the dose, the duration, and the type of stevia product used. The impact of stevia on the gut microbiota may also have implications for the health and disease of the host, such as obesity, diabetes, inflammatory bowel disease, and colorectal cancer.

• Medication interactions: Stevia may interact with some medications, especially those that affect blood pressure, blood sugar, or liver function. Stevia may enhance the effects of antihypertensive drugs, such as beta-blockers, calcium channel blockers, and diuretics, and lower the blood pressure too much, causing hypotension, dizziness, fainting, or falls. Stevia may also interfere with the effects of antidiabetic drugs, such as insulin, metformin, and sulfonylureas, and lower the blood sugar too much, causing hypoglycemia, weakness, confusion, or seizures. Stevia may also affect the metabolism and clearance of some drugs that are processed by the liver, such as statins, warfarin, and acetaminophen, and alter their blood levels and efficacy. People who take any of these medications should consult their doctor before using stevia or monitor their blood pressure, blood sugar, and liver function regularly.

• Allergic reactions: Stevia may cause allergic reactions in some people, especially those who are allergic or sensitive to plants in the same family as stevia, such as ragweed, chrysanthemums, marigolds, and daisies. The symptoms of stevia allergy may include skin rash, itching, swelling, hives, difficulty breathing, nausea, vomiting, diarrhea, or anaphylaxis . People who are allergic or sensitive to stevia should avoid consuming it or contact their doctor if they have any symptoms of stevia allergy. Stevia allergy is rare, but it can be serious and life-threatening if not treated promptly.

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Uses of Stevia

• Stevia is a versatile sweetener that can be used in various ways, such as for sweetening food and beverages, for baking and cooking, for making homemade products, and for personal care and beauty. Some of the uses of stevia are:

• Food and beverages: Stevia can be used to sweeten food and beverages, such as yogurt, smoothies, cereal, oatmeal, fruit, coffee, tea, lemonade, and cocktails. Stevia can also be used to make sauces, dressings, marinades, and jams. Stevia can be added as a powder, a liquid, or a tablet, depending on the preference and the amount of sweetness desired. Stevia can also be used in combination with other sweeteners, such as honey, maple syrup, or agave nectar, to balance the taste and texture of the products.

• Baking and cooking: Stevia can be used to bake and cook various dishes, such as cakes, pies, cookies, muffins, bread, pancakes, waffles, and custards. Stevia can also be used to make sugar-free or low-sugar desserts, such as ice cream, pudding, mousse, and cheesecake. Stevia can replace sugar in recipes, but the amount and the type of stevia product used may vary depending on the recipe and the desired outcome. Generally, one teaspoon of sugar can be replaced by one-fourth teaspoon of stevia powder, four drops of stevia liquid, or one stevia tablet. However, some adjustments may be needed in the ingredients, such as reducing the liquid, increasing the baking powder, or adding eggs, yogurt, or applesauce, to compensate for the loss of bulk, moisture, and browning that sugar provides .

• Homemade products: Stevia can be used to make homemade products, such as candy, chocolate, granola bars, peanut butter, and nutella. Stevia can also be used to make homemade beverages, such as soda, kombucha, and ginger ale. Stevia can also be used to make homemade cosmetics, such as lip balm, lip gloss, and lipstick. Stevia can also be used to make homemade remedies, such as cough syrup, throat lozenges, and herbal tea.

• Personal care and beauty: Stevia can be used for personal care and beauty, such as for improving the health and appearance of the skin, hair, and teeth. Stevia can be applied topically as a mask, a scrub, a toner, or a moisturizer, to exfoliate, cleanse, nourish, and brighten the skin. Stevia can also be used to treat acne, eczema, psoriasis, and fungal infections, by applying stevia oil or paste on the affected areas. Stevia can also be used to stimulate hair growth, prevent hair loss, and add shine and color to the hair, by applying stevia oil or paste on the scalp and hair. Stevia can also be used to whiten and strengthen the teeth, by brushing with stevia powder or rinsing with stevia water.

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Stevia is a natural sweetener with health benefits, but it also has some potential downsides and risks. Therefore, it is important to use stevia in moderation and with caution, and to consult a doctor before using stevia or changing the dose, especially for people who have medical conditions or take medications that may interact with stevia. Stevia can be a wonderful alternative to sugar, as long as it is used wisely and safely.