Stevia, one sweetenernatural, is increasingly conquering the palate of Brazilians. Swapping sugar for stevia might seem like a good idea at first glance, especially considering that refined sugar has become a real villain in diets and health in general.
Understand here and now if this replacement really makes sense and if it brings significant benefits to your well-being.
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Stevia and its components
So is replacing regular sugar with stevia effective? The answer is Yes. Due to its high sweetening power, stevia is a very viable option.
Just 1g of stevia is equivalent to 200 to 300g of sugar, making it unnecessary to use large amounts to sweeten food and drinks, as nutritionist Renata Branco explained in a recent interview for Sport Life magazine.
(image: iStock)
Because of this, stevia is especially suitable for diabetics and people with obesity, due to its low caloric content. There are several ways to incorporate stevia into your daily diet as a sugar substitute.
“Stevia is resistant to high temperatures, keeping its properties intact and without leaving a residual after being heated. The ideal is to use powdered stevia sweetener in recipes and preparations that require high temperatures, while the liquid is recommended for juices”, highlighted Renata.
Thus, stevia consumption can be beneficial for anyone. However, it is important to have the follow-up of a nutritionist to ensure that there are no adverse health effects. Excess of this sweetener can pose serious risks for certain people.
“Stevia is a natural sweetener obtained from the Stevia Rebaudiana Bertoni plant. It is made from Steviol glycoside, called Rebaudioside A, considered safe by the FDA (Food and Drug Administration). However, it should be consumed in moderation to avoid side effects in high doses”, explained the nutritionist.
In addition to its sweetening power, does Stevia have other benefits?
Renata did not mention just one benefit, but listed several: in addition to helping with weight loss, regulating appetite and reducing the feeling of hunger, can help control and lower blood sugar levels, which is beneficial for people with diabetes.
It can also increase HDL cholesterol when used in cooked or roasted preparations, as it maintains its stability at temperatures up to 200ºC. It is recommended to consume around 7.9 to 25 mg/kg per day to get the benefits of stevia.
Researches show that the consumption of stevia has become frequent in South Americaas a natural sweetener in foods and beverages.
Furthermore, a study by Ingredion revealed that 58% of consumers stated that stevia is the best alternative to sugar.
“We know that the minimum amount of steviol glycosides required for stevia to be approved for use is 95%. Leaf components and extraction technology are some of the factors that significantly influence the quality of the product, including its flavor and sweetness", said Rafaela Manso, regional leader of the Sugar Reduction platform at Ingredion.
One of the highlights of this study is that the Reb M molecule, found in the stevia leaf, has no calories and, when obtained through fermentation, reduces the environmental impact of the ingredient by 82% compared to sugar.
Additionally, bioconversion is a more cost-effective manufacturing technique than extraction, making stevia more ecologically sustainable.
The conclusion to which the nutritionist came is only positive. According to her, in addition to being more environmentally friendly, bioconversion allows for high levels of sugar reduction, while maintaining a clean flavor profile. and a pleasant sweetness, which makes it an excellent 'tool' in the development of products with low or no added sugars.
Therefore, it is fully established that replacing sugar with stevia can bring benefits to health and well-being, as long as it is done in a balanced way and with professional guidance.
Take advantage of the sweetening powers and benefits of stevia and enjoy a healthier eating!
