Stevia leaves are touted as an alternative to sugar for an effective diet. Sweeteners from Stevia are also believed to be healthier than other dietary sugars because they are made from natural ingredients.
But is it true that Stevia is the healthiest and safest sweetener for daily consumption? First of all, we need to know what Stevia is like which is claimed to be healthy and prevents obesity even though it gives a fairly intense sweet taste.
As quoted from Insider, Stevia is a zero-calorie sweetener made from a plant called Stevia rebaudiana. This plant originally grows in South Africa. The sweet taste of Stevia leaves comes from the content of steviol glycosides.
To get a ready-to-use natural sweetener, steviol glycosides are extracted and purified from Stevia leaves. After the process is complete, this extract can be 200 to 300 times more than sugar. Although much sweeter than sugar, Stevia's natural sweetener is lower in calories and even zero calories.
So far, Stevia has not caused any side effects or health problems. However, its consumption should still be limited.
The American Food and Drug Administration (FDA) and the World Health Organization (WHO) recommend consuming no more than 4 mg of Stevia sweetener per kilogram of body weight. For example, a person weighing 50 kilograms should only consume a maximum of 200 mg of Stevia a day.
The Effectiveness of Stevia for Diet
According to dietitian Constance Brown-Riggs, replacing sugar as a sweetener in foods and beverages with Stevia can help control weight. Moderate consumption also reduces the risk of health complications from consuming too much sugar.
A study conducted in 2020 showed that participants who consumed low-calorie sweeteners such as Stevia lost more weight and consumed fewer calories than those who consumed regular sugar. In addition, consumption of Stevia also reduces the risk of diabetes.
Stevia Side Effects
The results of a study published in the journal Molecules in 2020, showed that Stevia has side effects against bacteria in the stomach. The content in Stevia extract has the potential to inhibit 'communication' between bacteria in the body.
That is, Stevia contributes to causing an imbalance between good bacteria and bad bacteria in the stomach. The effect, can occur digestive disorders such as diarrhea, gas and nausea.
In conclusion, Stevia is safe to consume as a sugar substitute, especially for people with diabetes and for those who want to limit calorie intake. However, the number of doses must also be limited, because anything that is consumed in excess will still have a bad effect on health.