Are Artificial Sweeteners Bad for You?

Are sugar substitutes truly safe? Are they better for us than sugar, or are we just trading one problem for another? In today's video, I review the latest research on artificial and non-nutritive sweeteners and give you an evidence-based answer to these questions. Plus, I share some links to free resources I’ve put together on which sweeteners are the best to use-if you’re going to use them at all.
Research & Relevant Articles:
› All About Sweeteners Free eBook: chriskresser.c...
› How Artificial Sweeteners Wreak Havoc on Your Gut: chriskresser.c...
› Artificial sweeteners--do they bear a carcinogenic risk?: pubmed.ncbi.nl...
› Increasing brain tumor rates: is there a link to aspartame?: pubmed.ncbi.nl...
› Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues: pubmed.ncbi.nl...
› Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study: journals.plos....
› Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies: www.cmaj.ca/co...
› Artificial sweeteners induce glucose intolerance by altering the gut microbiota: www.nature.com...
› High-intensity sweeteners and energy balance: pubmed.ncbi.nl...
› Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance: www.cell.com/c...

[@dianeanderson6743]

Have you all downloaded the book and read it? Much more detailed information.

[@keaustin72]

An interesting video and I think it is great that you include the links to the studies you refer to in the description.

[@christheother9088]

If the gov't approves of it, I know without a doubt it's toxic. fHeck I can't even use monk fruit sweeteners - I feel very strange after doing so. If I want a dessert I eat blueberries.

[@reusablecatmilk.2325]

Very interesting! I have been following this for a while. My bet is that its not great, especially not in bulk, but some wont hurt. I have been drinking sugar free soda, but I am dropping now for other reasons. But thanks for the info Chris! 💯

[@rusturuss123]

Thank you. Brief concise and well understood, by me anyway.

[@lillyluna9049]

Am I really the only comment here? Weird. It worries me that Mr Kresser is including Stevia, Monkfruit and erythritol as these studies did not typically include these less frequently used sweeteners. I feel Mr Kresser painted with an overly broad brush here and I am deeply disappointed by this. I fear it shows confirmation bias.

[@chriskresser]

Thanks for your comment. Please see the reply to Mary below.

[@rusturuss123]

It is reasonably clear is it not. 1 not enough evidence. 2 nothing to make you use them or not use them. 3 nothing to panic about. Use them sparingly. As with most things in life and as Paraselsus wrote " the dose makes the poison "

[@PsyferInc]

You should be clear on the fact (rat study), the rats gained weight because they ate more. It was a satiety issue. If the study put a control on the amount they ate, there would be absolutely no difference between sugar vs. artificial sweetener. With that said, it's not that the artificial sweetener itself which adds more weight in consumption. But, of course, the cause of concern is the added hunger. And... The amount of weight gain difference wasn't so significant, either. In short, gut health is important...

[@leanneschultz5105]

I would like to know more about stevia- LMNT electrolytes are a product endorsed by Chris Kresser but they are sweetened with stevia...🤔

[@chriskresser]

Thanks for your comment. Please see the reply to Mary below. The relevant section is "That said, this doesn’t mean you should never consume non-nutritive sweeteners. Small amounts of stevia and other non-nutritive sweeteners are unlikely to have this effect, just as small, occasional amounts of regular sugar are not likely to cause serious problems. These studies simply suggest that replacing large amounts of sugar with similar amounts of non-nutritive sweeteners is not a good idea." LMNT has very low levels of stevia per sachet. That amount is extremely unlikely to cause problems.

[@bethburger9889]

The LMNT tasted good, then I tried the plain unflavored unsweetened one and it was undrinkable- tasted like salt water, which makes me think there's plenty of sweetener in the flavored ones. I'll just use my own lemon, honey, salt, and potassium chloride plus water mix.

[@marnieginsberg6597]

Thank you so much for this succinct summary!

[@marykieran6512]

I was looking for the analysis on Stevia which never happened in the comments…🤷🏼‍♀I feel a bit disappointed to be told to go to his website and read his peace on sweeteners..I feel a bit disappointed to be told to go to his website and read his peace on sweetene…🙄

[@southernutahgal100]

Stevia triggers migraines for me, that tells me it's probably not great. 🤔

[@chriskresser]

Thanks for your comment. Some of the studies I mention in the video and linked to in the description do, in fact, cover stevia. And other studies have shown that stevia consumption can disrupt the microbiome, alter metabolism, and interfere with the dopamine reward system. Here are two examples: pubmed.ncbi.nlm.nih.gov/31996393/, pubmed.ncbi.nlm.nih.gov/31159256/ That said, this doesn’t mean you should never consume non-nutritive sweeteners. Small amounts of stevia and other non-nutritive sweeteners are unlikely to have this effect, just as small, occasional amounts of regular sugar are not likely to cause serious problems. These studies simply suggest that replacing large amounts of sugar with similar amounts of non-nutritive sweeteners is not a good idea.

[@acaciarogersart]

@@chriskresser Chris this study that you cite groups Aspartame and Stevia together. It almost sounds like this study was constructed to demonize stevia. Can you please cite studies that use exclusively natural low calorie sweeteners. That study raises more questions and concerns than answers

[@acaciarogersart]

Wait im confused. Are natural low calorie sweeteners like monk fruit and stevia extract being conflated with chemical sweeteners like aspartame? Why was there no study separating them?. What about the inflammatory effects of sugar? Are natural low calorie alternatives better for that? I was also confused about which category causes metabolic issues.

[@megwyatt1300]

What about using Stevia temporarily as a substitute while attempting to overcome SIBO?

[@chriskresser]

Small, occasional amounts of stevia are unlikely to cause problems. The same is true for virtually all sweeteners.

[@beforhorn]

Ugh.....I didn't want to hear this! LOL!

[@chriskresser]

As I mentioned in the comments above, consuming small amounts of artificial sweeteners is unlikely to be a problem. As with regular sugar, it's the amount that makes the difference.