Stevia… Is It the Right Sweetener?

Stevia has gained global recognition as a natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. Known for its intense sweetness without contributing to caloric intake, Stevia has become an increasingly popular alternative to sugar, especially among individuals aiming to manage obesity, diabetes, and other metabolic conditions.

The Science Behind Sweetness

It is well established that sweet foods evoke feelings of pleasure and satisfaction, which explains why desserts are often associated with joy and comfort. However, the rising prevalence of obesity, overweight, diabetes, and hyperlipidemia worldwide has encouraged consumers and industries alike to search for healthier, low-calorie substitutes for sugar.

Stevia is among the most commonly used natural sugar alternatives across the globe. Its sweetness comes from steviol glycosides, natural compounds extracted from the Stevia rebaudiana plant, native to South America. Indigenous communities have used Stevia leaves as a sweetener for centuries.

Steviol glycosides are known for several beneficial properties:

• They are heat stable, making them suitable for cooking and baking.
• They are non-fermentable and not metabolized in the body.
• They have a longer-lasting sweet effect than regular sugar.
• They may, however, leave a slightly bitter aftertaste in some preparations.

A Brief History of Stevia

The world became acquainted with Stevia through South American natives.

In 1899, a Swiss botanist first provided a complete description of the plant.

In 1931, French chemists isolated the sweet compounds known as steviol glycosides.

Japan has used Stevia safely for several decades.

In Europe, Stevia faced initial regulatory hesitation in the 1990s but was officially approved as safe for consumption in 2011.

In the United States, the FDA issued a “no objection” notice for Stevia-derived sweeteners in 2008 and granted full approval for highly purified Stevia extracts in 2017.

How Stevia Is Made

Home Preparation:

• Crushed Leaves: Harvest the leaves, crush them, and simmer gently for about 40 minutes. After cooling, the liquid extract can be stored and used for up to two weeks.
• Powder Form: Harvest and wash the leaves, allow them to dry until crisp, then grind into a fine powder. The powder can be sifted and stored in a dry place for later use.

Industrial Production:

The process is similar to the powder preparation but involves additional steps of purification. The powdered Stevia is treated with hot water or food-grade ethanol, followed by filtration and crystallization. The final product is then packaged in various forms for commercial use.

How It Works

Chemically, steviol glycosides consist of glucose molecules bound to a non-sugar component called aglycone. When consumed, these compounds stimulate the sweet taste receptors on the tongue, creating a sensation of sweetness. However, they can also trigger bitter taste receptors, resulting in a mild aftertaste for some users. In the body, Stevia compounds are broken down by intestinal microflora, and the resulting metabolites are excreted by the kidneys, without contributing to caloric intake.

Safety and Recommended Use

Animal studies have investigated Stevia’s potential for mutagenicity, but extensive clinical trials in humans have found no such risks. Regulatory authorities, including the FDA and EFSA, have deemed Stevia safe for human consumption when used within recommended limits. The acceptable daily intake (ADI) for Stevia is 4 mg per kilogram of body weight. Considering that most commercial sachets contain between 1.6 and 2.5 grams, it is advisable not to exceed two sachets or one teaspoon of Stevia powder per day.

Conclusion

Stevia offers a safe and natural alternative to sugar for individuals seeking to manage their caloric intake or control blood glucose levels. While it provides sweetness without the guilt, moderation remains essential. Used wisely, Stevia can support healthier dietary habits and contribute to improved metabolic well-being.