Stevia, scientifically known as Stevia Rebaudianait is a plant from Paraguay and Brazil, called “Sweet herb of Paraguay“The”honey leaf“For centuries it has been used by the native inhabitants of South America to sweeten drinks and as an element of traditional medicine. Its leaves are contained in stewiol glycosides, such as stevioside and Rebaudioside A, which are from 250 to 450 times sweeter than sugar, but they do not provide calories. They make Stevia so special.
Dried stevia leaves contain from 50 to 60 percent carbohydrates, about 10 percent proteins, 15-19 percent dietary fiber and small amounts of fats. We also find potassium, sodium, magnesium, calcium, phosphorus, iron and zinc, which support metabolic processes in the body. Stevia also provides vitamins, mainly B2, C and folic acid. What’s more, it contains compounds with a strong antioxidant effect, i.e. phenolic acids and flavonoids that help fight free radicals.
Study from 2000, published in Clinical Therapeutics indicates that Stevia can lower blood pressure, have antibacterial and anti -inflammatory effect. In turn, the 2014 analysis presented in Caries Researchconfirm that it may even support the fight against humusbecause stewiol glycosides are not a breeding ground for bacteria Streptococcus mutans. It is worth remembering, however, that Stevia contains small amounts of anti -nutritional substances, such as tannins or oxalic acid, which in excess can limit the absorption of some ingredients, e.g. calcium. Fortunately, this is not a problem with moderate consumption.
White sugar is one of the main culprits of health problems, such as obesity, type 2 diabetes, hypertension and caries. Each teaspoon of sugar provides about 16 calories and causes rapid jumps in blood glucosewhich can lead to insulin resistance. Stevia as a non -calorie sweetener does not affect blood sugar levels, so it can be a good choice for people with diabetes or those who want to control the weight.
Meta -analysis published in Nutrients In 2024, covering 26 studies with 1,439 participants, showed that Stevia can reduce blood glucose, especially in people with higher BMI, diabetes or hypertension. Another study, published in “Obesity” in 2023, showed that replacing sugar with stevia in the diet of overweight led to a significant reduction of the weight and circumference of the waist. Unlike sugar, Stevia does not increase the appetite, and maybe even support the feeling of satiety.
Coffee with stevia is a simple way to get a healthier lifestyle without giving up pleasure. Why is it worth drinking it? Stevia does not increase blood sugar levels, so it will help us avoid sudden glucose jumps. It is also resistant to high temperatures (up to 200 ° C), so it is ideal for hot drinks such as coffeeunlike some artificial sweeteners that lose their properties at high temperature.
How much stevia to add to coffee? Because it is much sweeter than sugar, a small amount is enough. For a cup of coffee (about 250 ml) Usually 1/4 teaspoon or a small pinch is enough. However, if we decide on its liquid version, a good option will be 2-3 drops. Start with a small amount and adapt to your taste. Some people notice a light, licorice aftertaste of stevia, but with proper dosing it becomes almost imperceptible. You can also experiment with various forms of stevia or add a little cinnamon to enrich the taste of coffee.
It is important to choose pure stevia extracts, because some products may contain additives, such as dextrosis, which can affect blood sugar levels. Stevia is considered safe by the European Food Safety Agency, with permissible daytime consumption of stewiol glycosides at the level of 0-4 mg per kilogram of body weight. For a person weighing 70 kg, it is about 280 mg per day – the amount is difficult to exceed with normal use.
Sources: Terazpoczy.pl, Pubmes
