What are Steviol Glycosides?
Steviol Glycosides are natural sweeteners derived from the leaves of the Stevia rebaudiana plant. These compounds are responsible for the plant's sweet taste and are used as sugar substitutes in various food and beverage products. Steviol glycosides are much sweeter than regular sugar but contain zero calories, making them an ideal option for those looking to reduce their sugar intake without sacrificing sweetness.
Where are They Usually Found in Nature?
Steviol Glycosides are found in the leaves of the Stevia rebaudiana plant, which is native to South America, particularly Paraguay and Brazil. The leaves are harvested, dried, and processed to extract the sweet compounds, which are then purified and used in various applications.
Benefits to Health and Body
- Calorie-Free Sweetener: Steviol glycosides provide a sweet taste without any calories, making them an excellent alternative for those managing weight or reducing calorie intake.
- Blood Sugar Control: Unlike sugar, steviol glycosides do not raise blood glucose levels, making them a suitable sweetener for people with diabetes or those monitoring their blood sugar.
- Dental Health: Steviol glycosides do not contribute to tooth decay, unlike regular sugar, helping to maintain better oral health.
- Natural Origin: Derived from the stevia plant, steviol glycosides are a natural sweetening option compared to artificial sweeteners.
- High Sweetness Intensity: They are much sweeter than sugar (200-300 times), so only a small amount is needed to achieve the desired sweetness.
Examples of Use
- Food and Beverages: Steviol glycosides are commonly used in products like diet sodas, sugar-free candies, desserts, and yogurts to provide sweetness without added calories.
- Baking and Cooking: They can be used as a sugar substitute in various recipes, including baked goods, sauces, and dressings, although adjustments may be needed since they do not have the same bulk as sugar.
- Tabletop Sweeteners: Steviol glycosides are available in packets, drops, or granulated forms for use as a sweetener in coffee, tea, and other beverages.
- Supplements: Included in dietary supplements to enhance palatability without adding extra calories.
Suggested Daily Intake
The acceptable daily intake (ADI) for steviol glycosides, as established by the Joint FAO/WHO Expert Committee on Food Additives (JECFA), is up to 4 mg per kilogram of body weight. For an average adult, this translates to about 240 mg per day. It's important to follow the dosage instructions provided on food products and supplements to avoid excessive intake.
