Nutritional value and health benefits of stevia.

A plant native to South and Central America, stevia produces sweet leaves that have long been harvested to give flavor to food and drinks. In recent years, stevia extract, called rebaudioside A, has become increasingly popular as a natural sugar substitute.Stevia extract with zero calories looks like sugar, but tastes even sweeter. Stevia, which is found in foods such as soft drinks, candy and packaged pastries, is also sold as a table sweetener. Suggested uses include sweetening coffee and tea, as well as adding to cereals, oatmeal, fruit and yogurt.

Nutritional value

For 1g stevia:

· Calories: 0

· Fat: 0 g

· Sodium: 0 mg

· Carbohydrates: >1 g

· Fiber: 0 g

· Sugar: 0 g

· Protein: 0 g

Carbohydrates in Stevia

One package of stevia contains about one gram of carbohydrates. Since many users will use more than one packet, you may consume more than a gram of carbohydrates in your coffee or drink when using this sweetener, but it will not significantly contribute to your carbohydrate intake.

Fats in stevia

There is no fat in stevia.

Protein in stevia

Stevia contains zero grams of protein.

Micronutrients in stevia

Micronutrients are vitamins and minerals (such as calcium and iron) that your body needs to stay healthy and function normally. Stevia does not contain vitamins and minerals.

Health benefits

Foods and beverages sweetened with stevia extract are more likely to be healthier than similar foods prepared using artificial sweeteners such as aspartame, or simply with regular sugar. But for health, it is better to abandon processed foods and choose naturally sweet alternatives, such as fresh or dried fruits.

If you're looking for a new natural sweetener, you might also consider erythritol (an almost calorie-free sugar alcohol derived from plants).

Since it does not contain calories or carbohydrates and does not cause spikes in blood sugar levels, stevia is considered safe for people with diabetes. But claims that all forms of stevia extract can actually improve the health of diabetic patients may be unfounded.

If you plan to use stevia regularly for diabetes (or any other disease), be sure to consult your doctor first. Self-medication and avoidance of standard treatment or its postponement can have serious consequences.

General questions

Where to buy stevia?

Stevia is a common name for a sweetener made from a plant extract. You will find this sweetener in grocery stores. Look for it in the aisle where you find sugar and other sweeteners.

If I use stevia instead of sugar, do I need to put the same amount of sugar as before?

It is believed that stevia is 250-300 times sweeter than sugar. Thus, it is better not to use the same amount as sugar.

The conversion factor depends on the brand and type of stevia you are buying. Depending on the method of sweetener production, you can use from 1/8 to 1/2 teaspoon of stevia for each teaspoon of sugar.

Is it possible to use stevia in baking?

Some brands produce stevia-based sweeteners specifically for baking.

Recipes and tips for use

If you are trying to reduce your sugar intake, try adding stevia to your morning coffee or tea. Stevia also mixes well, so it's easy to use in smoothies and oatmeal. You can even sprinkle stevia flakes if you want to add sweets.

You will also find many online recipes that will help you use stevia in other products such as barbecue sauce, pastries (cupcakes, bread and cookies), as well as in sweet desserts such as panacota and chocolate mousse.

Some people feel a change in the taste of food when they use stevia instead of sugar, so you may have to experiment to find the right blend for you and your family.

Allergies, side effects and safety of stevia

For a long time studying stevia, there have been very few reported cases of allergy to it. The allergy was manifested by the standard symptoms of food allergy – rash, nausea, weakness.

If you suspect an allergy to stevia or any other sweetener, discuss the symptoms with your doctor to get an individual diagnosis.