Stevia leaves are a natural sweetener that is considered good for diabetics. The sweet taste that is used as a sugar substitute is the result of extracting steviol glycosides from stevia leaves. Stevia leaves come from the Stevia rebaudina plant that grows abundantly in South America. This stevia leaf extraction product is known to be 200-300 times sweeter than granulated sugar and contains almost no calories.
That is why this sweetener product from stevia leaves is often recommended for diabetics and people who are losing weight. Even so, you must still pay attention to how to use it, including the maximum amount of daily consumption so that it remains safe to use.
Safety of Consuming Stevia Leaves
Stevia leaves that have been extracted and processed into natural sweeteners to replace sugar are proven safe for consumption. This sweet taste comes from the active compounds in stevia leaf extract, such as stevioside and rebaudioside A (Reb A). However, until now the use of stevia leaves directly in whole form is not known to have an effect on the kidneys, heart, and blood vessels, so it is not necessarily safe. So, choose a sweetener product from stevia leaves that is registered with BPOM and has a clear distribution permit.
For people with diabetes, sweeteners from stevia leaves can indeed prevent an increase in blood sugar levels because of the low levels of carbohydrates and calories in them. Even so, people with diabetes still need to be extra careful in reading the contents or composition of the stevia products they will use. Choose a product that is pure and without a mixture of other sweeteners, such as dextrose or maltodextrin. Both are carbohydrates that can increase blood sugar levels.
You also need to be careful if the stevia extract product contains a mixture of erythritol or sugar alcohol. Consuming sugar alcohol can increase the risk of digestive problems, such as bloating or diarrhea.
Safe Tips for Consuming Stevia Leaves
Natural sweetener products from stevia leaves can be found in the form of stevia powder and liquid stevia. To be safe, here are some things you need to pay attention to before using stevia leaves:
- Try it first
Stevia is an alternative sweetener to sugar, but some people find it bitter or menthol-like. If you’re new to using stevia as a sugar substitute, you can use it a little at a time. For example, you can add a little stevia sugar to your favorite drink or food, such as coffee, tea, or oatmeal, and try it first. If you like the taste, then add more according to your taste. - Use with caution in certain medical conditions
People with low blood pressure need to be careful in using this natural sweetener product from stevia leaves. This is because several studies have stated that the active ingredients in stevia leaves have a vasodilator effect (widening blood vessels). This effect can lower blood pressure which can be dangerous for people with hypotension.In addition, although it is recommended for use by diabetics, if it is used too often, not balanced with the consumption of healthy and nutritious food, especially if combined with antidiabetic drugs, the use of natural sweeteners from stevia leaves can increase the risk of low blood sugar (hypoglycemia).
Likewise, pregnant and breastfeeding mothers are sensitive to sugar alcohols. Pregnant women are advised to choose stevia products that do not contain erythritol. If necessary, consult a doctor first before choosing stevia products as a sugar substitute while pregnant or breastfeeding.
- Use in moderation
Keep in mind that stevia leaves have a higher sweetness level than sucrose or regular sugar. For comparison, 1 teaspoon of regular sugar is equivalent to half a packet of stevia sachets or 5 drops of liquid stevia. This means that using just a little is enough to provide a sweet taste to the food or drink you consume. To be clearer about the dosage, you can first read the label of the stevia product you buy. - Keep your calorie intake sufficient
Sweetness is often equated with calories, but they are two different things. Some sweet foods can be high in calories, but stevia is different. Although it has a sweet taste, stevia is low in calories, so you still have to eat other foods to meet your calorie needs.
Although it can be used as a natural sweetener to replace sugar and is said to be safe for diabetics, still use it in moderation and do not overdo it. If you are in doubt and still want to know more about other sugar substitute alternatives, you can consult a doctor directly.
