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stevia how substitute sugar : advantages , disadvantages , safety for children and pregnant women
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of stevia and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of stevia is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of stevia analyzed separately on the human body under certain medical conditions and diseases.
Keywords: stevia, benefits, harm, beneficial properties, contraindications
The fashion for sweeteners does not subside, but not everyone knows what stevia is and what its benefits are. A natural sweetener is made from the leaves of a plant called honey grass. Many people prefer it over artificial sweeteners like sucralose or aspartame. When stevia was approved for sale in 2012, diabetics and health advocates had high hopes for it. We figure out whether it lived up to expectations and whether it could become a worthy alternative to sugar.
Caloric content of stevia extract - 0 kcal per 100g. It lacks not only carbohydrates, but also vitamins with minerals, and the substance glycoside is responsible for the sweetness. Studies have shown that natural sweetener has a zero glycemic index. Moreover, all extracts are very concentrated - 30-200 times sweeter than sugar (depending on the form). Their main drawback is that the sweet substance has a specific taste with bitterness.
Top 5 useful properties of stevia - features of the effect on the body 1. Safe for diabetics
In tests, it was found that the pure extract does not affect blood glucose levels and improves its absorption by the body. In a number of studies, the sweetener increased the body's sensitivity to insulin. Therefore, scientists believe that it can prevent the development of diabetes. [12]
2. Helps to lose weight and control weight
There are many reasons for obesity, and sweets are not always the main culprits for gaining extra pounds. But in cases where people cannot refuse desserts, stevia becomes a salvation. It can be part of a balanced diet as it reduces calorie intake without stress or compromising eating habits or satiety levels. The sweetener components additionally suppress appetite, which was confirmed by studies on mice. [3, 4]
3. Prevents the development of pancreatic cancer
Despite the absence of vitamins and minerals, Stevia contains many sterols and kaempferol . The latter compound has antioxidant properties and has great potential in the fight against oncology - it reduces the risk of developing pancreatic cancer by 23%. [5]
4. Lowers blood pressure
Glycosides dilate blood vessels, act as diuretics and increase sodium excretion, thereby lowering high blood pressure. Studies have shown that the sweetener normalizes blood pressure and heart rate. Other animal experiments show a link between stevia consumption and lower triglycerides, an increase in "good" cholesterol. Both indicators reduce the risk of heart disease. [6, 7]
5. Does not cause allergies
Many studies and reviews have confirmed that steviol glycosides do not cause allergic reactions. Even highly purified forms of the extract turned out to be safe for allergy sufferers. [eight]
Side effects and contraindications: who should not eat stevia and what harm it can bring
Extraction and processing methods are of great importance. Pure sweetener contains no calories, does not increase blood glucose levels, and does not contribute to cavities. However, highly purified extracts increase cravings for sugary foods and drinks, and sometimes cause an insulin response without raising blood glucose (this is due to the sweet taste). This is the danger of overuse. [9, 10, 11]
The pure extract has a bitter aftertaste, which is why artificial sweeteners such as dextrose and maltodextrin are often added to it . This couple is unsafe and raises blood sugar levels. Some stevia products also contain the sugar alcohols sorbitol and xylitol. People with hypersensitivity to substances develop bloating, nausea, and diarrhea. One of the most common glycosides in sweeteners ( rebaudioside A) also inhibits the growth of a beneficial strain of intestinal bacteria by 83%. [12]
The suggestion that stevia could be harmful to the kidneys, pregnant women and children was not confirmed during the studies. The sweetener does not cause side effects if used in moderation. Do not exclude individual intolerance, interaction with drugs: steroids, cancer drugs, for the treatment of the heart and the regulation of hormones. If, after using a sweetener, your blood glucose, blood pressure, or other negative effects appear, exclude it from the diet. [13, 14]
How much stevia can you eat every day - safe doses for health
According to the US Food and Drug Administration (FDA), the allowable daily dose of steviol equivalents is 4 mg per 1 kg of body weight. This corresponds to about 12 mg/kg of highly purified plant extract. Keep in mind that every year more and more products are discovered with fake ingredients and artificial sweeteners that are harmful to health.
How to use stevia in baking and other dishes: types, shapes and proportions
The fresh leaves can be used in hot and cold drinks and as an herbal tea. Products in the form of tablets, powder or liquid solutions can replace sugar in baking with one condition - with the replacement of the lost sugar mass.
For every cup of sugar replaced, use 1/3 cup of filler. Potential healthy fillers include egg whites, yogurt, banana, applesauce, or other fruit puree. To prevent the dough from being too thin or thick, you can increase the amount of any ingredient in the recipe. Also be prepared for darker and denser cakes and muffins. In some recipes, baking powder helps bring back the texture.
Follow the same recommendations in the process of preparing icing for cakes, muffins , gingerbread. However, be aware that stevia does not caramelize . The taste, texture of some syrups is completely dependent on sugar - when the main component is replaced, they become tasteless, do not freeze. In this case, it is better to prepare fruit sauce.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Replacing sugar in the diet only improves health if it is part of a healthy diet. Scientists still do not understand the full range of risks associated with the influence of sweeteners on existing pathologies and drugs. Therefore, they recommend consulting with your doctor before taking them, sticking to the recommended dosages and not using stevia daily.
Literature
1. Increase of insulin sensitivity by stevioside in fructose-rich chow-fed rats, https://pubmed.ncbi.nlm.nih.gov/16278783/
2. Mechanism of the hypoglycemic effect of stevioside , a glycoside of Stevia rebaudiana, https://pubmed.ncbi.nlm.nih.gov/15729617/
3. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels, https://pubmed.ncbi.nlm.nih.gov/20303371/
4. The Noncaloric Sweetener Rebaudioside A Stimulates Glucagon-Like Peptide 1 Release and Increases Enteroendocrine Cell Numbers in 2-Dimensional Mouse Organoids Derived from Different Locations of the Intestine, https://pubmed.ncbi.nlm.nih.gov/27798332/
5. Kaempferol Inhibits Pancreatic Cancer Cell Growth and Migration through the Blockade of EGFR-Related Pathway In Vitro, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866780/
6. Antihyperglycemic and Antihyperlipidemic Activity of Hydroponic Stevia rebaudiana Aqueous Extract in Hyperglycemia Induced by Immobilization Stress in Rabbits, https://pubmed.ncbi.nlm.nih.gov/28758125/
7. Antihyperlipidemic efficacy of aqueous extract of Stevia rebaudiana Bertoni in albino rats, https://pubmed.ncbi.nlm.nih.gov/30053819/
8. Steviol glycoside safety: are highly purified steviol glycoside sweeteners food allergens?, https://pubmed.ncbi.nlm.nih.gov/25449199/
9. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake, https://pubmed.ncbi.nlm.nih.gov/27956737/
10. Relationships between insulin release and taste, https://pubmed.ncbi.nlm.nih.gov/17510492/
11. The cephalic phase insulin response to nutritive and low-calorie sweeteners in solid and beverage form, https://pubmed.ncbi.nlm.nih.gov/28899680/
12. Non-nutritive sweeteners possess a bacteriostatic effect and alter gut microbiota in mice, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033410/
13. Antioxidant, anti-diabetic and renal protective properties of Stevia rebaudiana, https://pubmed.ncbi.nlm.nih.gov/23140911/
Journal.edaplus.info - Журнал здорового питания и диетологии 14. Sugar substitutes during pregnancy, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4229159/
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Stevia as a sugar substitute: advantages, disadvantages, safety for children and pregnant women
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received on 25.11.2021
Abstract. The article discusses the main properties of stevia and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of stevia is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of stevia analyzed separately on the human body under certain medical conditions and diseases.
