Stevia is a perennial shrub native to Paraguay and is known for its exceptionally sweet leaves. Also referred to as sweet leaf, there are about 150 different species of the plant, according to the University of Nebraska. The stevia that's become common in the United States as a sugar substitute comes from the S. rebaudiana species and is unique in its super-high concentrations of sweetness. While stevia is generally safe, using excessive amounts of the sweetener may lead to medical complications.
History
In Paraguay, stevia has been used for centuries as a natural sweetener and to treat diseases such as obesity and high blood pressure, according to the University of Nebraska. The Japanese began cultivating the sweetener in the 1970s and marketing it as a sugar alternative. Since 1995, stevia has been used as a herbal supplement over the counter but was banned for use as a sweetener in 1991 because so few studies were available to attest to its toxicity levels. In 2009, after reviews of industry information, the U.S. Food and Drug Administration approved refined stevia as a substitute sweetener that also can legally be added to food.
Properties
Stevia has no calories and is as much as 200 to 300 times sweeter than sugar. The primary source of the sweetener used in the refining process is in the leaves. According to the Mayo Clinic, refined preparations that contain rebaudioside A are approved for commercial use in the United States. The FDA does not approve crude stevia or whole leaf products because of possible health problems. Affects on blood sugar levels, cardiovascular and reproductive systems and the kidneys are not clear.
Side Effects
Initially, the sweetener may cause nausea and a full feeling after ingesting 500 mg of stevia, or .09 tsp., according to the Memorial Sloan Kettering Cancer Center. Other side effects include muscle aches, joint stiffness and fatigue. It may affect hormones and in vitro development, which is why the Memorial Sloan Kettering Cancer Center advises pregnant women to avoid stevia. Stevia may interact with other medications, so you should consult your doctor before adding the sweetener to your diet.
Uses
While stevia is very sweet, you have to be careful about how much you use, because adding too much to a recipe or drink may cause a bitter aftertaste. According to the University of Nebraska, when cooking, you should use one drop of liquid stevia at a time, taste it and add more if necessary. One packet of processed stevia contains about 1/2 tsp., usually more than enough to sweeten a drink. Stevia is an acquired taste so you may need to experiment to find the amount that best suits your tastes. In addition to use as a sugar substitute, stevia may help to reduce inflammation and lower blood sugar and blood pressure levels. It may counteract the effects of diabetes medications because of its effect on blood sugar levels. It's an effective weight-loss tool, when used as a sugar substitute and combined with proper diet and exercise, if you can tolerate the initial side effects.
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