How to Minimize Sugar Intake with Stevia

Stevia, Latin name Stevia rebaudiana, is an herb that has been used for centuries as a sweetener. It's not quite zero calories, but it's close--and advocates of this sweetener--love how it is not made from harsh and potentially dangerous chemicals like some of the other sugar substitutes on the market.

And since it's an herb, it also has medicinal uses--particularly for diabetes. It is often given to diabetes patients in the Caribbean because it can help lower their blood sugar and help strengthen the pancreas, the organ that produces insulin.

The only problem with Stevia is that it can leave a bitter aftertaste in your mouth, but not to worry; manufacturers have caught on and are producing products that don't leave that aftertaste. A "Time Magazine" article reports that TruVia and PureVia both help with this problem.

So how can you use Stevia to help minimize your sugar intake and change your life? Use these tips to help you get started.

Things You'll Need

• Stevia extract
• Powdered Stevia

Instructions

1. Understand that Stevia has 30 times the sweetness of regular sugar. This means that a little bit goes a long way. All you need is a drop or two of the extract or 1/4 to 1/2 tsp. of the powder to sweeten your coffee or tea.

2. Know the difference between extracts and powders. The extracts come in liquid form and are usually sweeter than the powders. Keep this in mind as you reach for the Stevia to sweeten your food.

3. Craving a bowl of oatmeal for breakfast? Instead of reaching for the sugar or honey, why not add a few drops of Stevia or 1/4 to 1/2 tsp. of the powder? This is a healthy breakfast filled with good things for your heart and your blood sugar. Sweeten it with a little cinnamon and you'll be helping your blood sugar even further.

4. Consider baking with Stevia. But before you substitute Stevia for sugar in your favorite cookie recipe, understand that this will change the composition considerably. Sugar gets crispy in the oven and also interacts with yeast if you're baking things like bread. In order to bake with it properly your best bet is to follow a recipe specifically created for Stevia.

   If you do want to substitute Stevia for sugar in your recipes, use this conversion: 1 cup of sugar is equivalent to approximately 1 tsp. of the liquid extract and 1 1/2 tsp. of the powdered extract. For example, you can add it to unsweetened chocolate, yogurt, coffee, tea and basically any recipe that calls for sugar.

Tips & Warnings

• Check with your doctor to make sure that Stevia is safe for you to use.

Resources

• Time Article: Move Over Splenda, Here Come Sons of Stevia