Is Stevia the Safest Sweetener for Your Gut Health? | Educational Video | Biolayne

Citations:
pubmed.ncbi.nlm.nih.gov/38408...
pubmed.ncbi.nlm.nih.gov/35987...
Get my research review REPS:
biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutrition.com
Get my books on how to lose fat: www.biolaynestore.com
Take my online course "The Science of Nutrition": chfi.click/laynenorton_online
Get Custom Workouts by me for $12.99/month:
biolayne.com/workout-builder/
1 on 1 Coaching biolayne.com/coaching
/ laynenorton
/ biolayne
/ biolayne

[@nattyfatty6.0]

Relying on artificial sweeteners to help facilitate a calorie deficit is partly how I lost 50lb and went down 8" on my pants size in the last 4 months. That's probably a net positive for my health even if there were hypothetically a minor detriment to artificial sweeteners

[@whointhewhat]

Right, for me too! If a minor ‘misfortune’ aids in not being x lbs overweight, why not?

[@C0d0ps]

Same here, lost 15kg at 172cm or 5’8. Probably around 30 lbs? I’m bad at American imperialism

[@soulsearch1234]

Same here😂 40 down

[@justinw1765]

Sure, but I don't understand why people are so addicted to sodas in the first place (most of them never tasted all that good to me to begin with, whether regular or diet)? I just drink mostly water and cool to cold herbal teas. For the latter, I just throw 4 or 5 tea bags in some cool water and after a few hours or so, it is noticeably flavored. My favorite tea ranges from 2.50 to 3.50 in price for a little box of 20 tea bags. That's 4 to 5 days of tea for me, for an average of 3 dollars.

[@whointhewhat]

@@justinw1765 you can change addicted to sodas to ‘addicted to flavored ice teas’ and have the same answer…preferences. Something different that the soda does have compared to your flavored ice tea (sounds bomb btw!) is the carbonation, it helps curb hunger and helps you feel full

[@daver1024]

Anecdotally, I had GERD for 10 years. I stopped adding sucrose-based flavorings to my drinks, and the GERD dissipated within days. I now use Stevia exclusively, and even purchase protein mixes that contain Stevia. That's enough for me. 😉😉

[@robertkirkpatrick2978]

I had the same thing with a protein powder containing sucralose. I switched and my gerd healed almost instantly. Very frustrating experience but glad I figured it out eventually.

[@daver1024]

@@robertkirkpatrick2978 Glad to hear I'm not alone. Took me 10 years, but I finally discovered the cause by accident. One Saturday I was so frustrated with my GERD that I ate nothing all day. In the evening I had some flavored water, and bingo: my GERD attack was almost immediate. Haven't looked back since that fateful day. 😎😎

[@seanmclaughlin7415]

When I ingest artificial sweeteners, my stomach cramps. And yes, I compared similar drinks with different sweeteners. I also feel a down regulation.

[@kenwin5845]

Funny I found just the opposite, it seems to me that sucralose was the best fro my GERD. Stevia made it worse.

[@seanmclaughlin7415]

Sure! You may have an imbalance of gut flora or something else going on. You sound like your system is off. They chlorinate dictators to get it to sweeten.

[@gregorygreene1940]

Whether it's zero soda or water with a diet mix, the artificial sweeteners seem far less risky to me then upwards of 100-200g of sugar per day.

[@howbradknew]

Good info as always!

[@melissarandall2617]

Thank you Dr Layne! 💕

[@magosia235]

Thank you for everyting you're saying and thus saving my sanity ♥

[@cannuckchick7522]

Great information! Thanks!!

[@dyderich]

Thanks again Dr. Norton!

[@thedruryman]

Great overview, thanks!

[@ColinDeWaay]

Great breakdown brother

[@jofortin22]

Great analysis Layne.👌 (Again)

[@Chips0205]

This was a very fair and well done video

[@4u2nv503]

Good stuff. Thanks

[@kestag2110]

Thanks for the info 👍

[@damanbhatia7]

Thanks for the breakdown!

[@Schlauchy]

I am bringing in a „new“ side to the benefits of artificial sweeteners. I am fit guy, but always struggled with alcohol consumption. Socializing was only possible with a beer or another anlcoholic beverage. Now at 36 I tackled this issue and finally found a way to dramatically reduce alcohol. How? Drinking NNS Coke, etc. Instead of alcohol. I am pretty sure, that this is healthier than the alcohol consumption way. Thanks Layne! Support for you from Germany!

[@Amy-yb3pz]

how do you explain to your friends tho that you dont drink alcohol but diet coke instead?

[@Schlauchy]

@@Amy-yb3pz No real explanation, just facts. Just telling that I am having diet drinks today instead of alcohol. That’s about it.

[@tgbutz]

Thanks, Layne! I've been interested in the risk/benefit of artificial sweeteners for a while. Very helpful!

[@Andrew-qc9xw]

My aunty had used Equal since it was first introduced to Australia in the early eighties and she passed away aged 84 in 2020. If it was going to cause a problem, you’d think it would have in that timeframe. I’m using stevia sweetener and have lost weight and brought my bloodwork back to normal, which was reassuring since diabetes is in my family.

[@justinw1765]

The way things can work, is that say there was some minor detrimental effect, well that could mean that she could have lived to 90 or so, instead of 84. It doesn't have to be some dramatic effect/change of like decades.

[@NofirstnameNolastname]

Unfortunately you can't say anything about the OPs assumption. We don't know and we can't know.

[@AndyPresto75]

I've been using various non-nutritive sweeteners via soft-drinks, coffee and also in baking for over 30 years (also in Australia) and have had no negative health effects whatsoever. To the contrary, about 6 years ago when I managed to eliminate sugar from my diet completely it was stevia, erythritol, aspartame, etc, that allowed me to satisfy my sweet tooth while slowly losing 40+ kilos through improved diet and exercise.

[@martinhuber1535]

I would like to thank you for your work. I am always enchanted by the way you apply scientific knowledge with such infectious energy and ease. Even though I haven't known you for long, I am glad to have had the opportunity to get to know you. Because you have similar points of view to mine. To summarize: The story about how food, supplements etc. infect our health isn't written. You don't sell stories about the new miracle cure, you stand behind a few but excellent products, you don't embrace the uncertainty of your audience for market reasons. Even after almost 1000 videos, you seem to be a rock that changes its mind from time to time. Thank you from the bottom of my heart. I always find your way of "destroying" other people hilarious in a positive way.

[@brazenclips]

NNS has absolutely helped me lose fat over time.

[@jjhbball]

I try to use NNS sparingly. I absolutely encourage people consider them for weight loss, but personally I’d rather just adjust my tastes rather than my taste.

[@pplusk.]

Thank you. I am sticking to sugar substitutes and so far so good.

[@helios4425]

Interesting about the decrease in akkermansia bacteria. When Akkermansia is present in the right amounts, it's associated with better metabolic and immune health. I wish you got an expert opinion about the importance of it. In my non expert opinion, it is the most beneficial gut bacteria we have.

[@K4R3N]

Thanks Layne

[@item6931]

I left the TV on today playing KZbin (because my cat likes watching TV, for real) and when I got back from work it was playing your podcast with Andrew Huberman about NNS and other foods haha!

[@joerockhead7246]

thank you.

[@NaturesAthlete]

Fooooooooo the algorithm. Love your videos Layne

[@johnbrown2030]

I wish there were more talks about allulose, Peter Attia mentioned it , was the first time i heard of it , bought some and extremely close taste to sugar.

[@justinw1765]

Pretty simple to test different artificial sweeteners and their effects on the microbiome whatever people have done or haven't (i.e. the avoidant group and the like): Put the sweetener in a capsule form--then they can't taste it and know whether they are receiving a placebo or a particular sweetener.

[@azdhan]

That is quite interesting Layne My understanding was always based on what I had previously read and I quote: “Erythritol, sorbitol, mannitol, lactitol, isomalt, xylitol, and maltitol are natural sweeteners that do not affect the composition of the gut microbiota.However, erythritol can enhance butyric and pentanoic acid production when tested using a human gut microbial community.Polyols like erythritol, sorbitol, and mannitol do not alter the makeup of the intestinal flora, but lactitol, isomalt, xylitol, and maltitol provoke shifts in the gut microbiome, increasing bifidobacteria numbers in healthy people.Polyols that are naturally occurring can be healthy for the gut microbiome, but they can lead to diarrhea and gas production. Erythritol may be safe for some people, but not for others.”

[@grahamchan4266]

Sugar alcohols are great if you'd enjoy diarrhea

[@fiddlerJohn]

Great comment. Thanks. The Stevia that most stores sell is NOT Stevia. READ THE LABEL! It's ready Erythritol which is a carbohydrate. Maybe the second or third ingredient is Stevia. You can find real Stevia, but you may have the READ THE LABEL! Buyer Beware!

[@ChadRD]

Allulose is my favorite

[@nikkiq5124]

Same

[@user-di1df2pz2r]

Recently added 3 diet sodas to my day for mainly the caffeine as a way to curve out hunger before meals and i believe it to have had a huge impact for a variety of reasons. I even drink one before weightlifting after i ensure i am hydrated. Been going harder

[@JohnCenaWarriorPrincess]

Came here for the information about sweeteners. But now I just wanna know where to get that hoodie

[@TCAPRecipes]

Theres a bbq sauce with artificial sweeteners helping me keep a calorie deficit. Along with diet dr pepper.

[@jellybeanvinkler4878]

Been using Stevia for over 20 years. At the suggestion of Dr Robert Scott Bell who I used to listen to on the radio. I found Now Stevia at my local health food store. Its pretty pure. In more recent years, I buy on subscription through Amazon. I use 3 drops in a large mug of coffee. Maybe a quarter of a dropper full in a large thermos of my citrus/ACV beverage. At onset of menopause, many years ago now, I started getting migraines. Triggered by sugar, alcoholic drinks (of any kind), and things like MSG. Barometric change, naps, heavy exercise, or excitement, perfumes, etc also became triggers. And we are talking 5 day unstoppable headaches. My life became a nightmare. I had to give up many activities. And make sure I did not fall asleep before actual bedtime! Needless to say, I gave up a lot of foods and activities. But Stevia did not affect my headaches one way or another. Erythritol triggers headaches for me. Worse than sugar!😮 Also, interestingly, a friend was being treated for Lyme by a naturopath. Part of her strictly herbal regime included a dropper full of Stevia every day. I can't imagine. The sweetness overload would be nauseating! Could be why I was never affected by Lyme disease. I lived on 31 wooded acres in coastal CT for 28 years! Lyme ticks were everywhere! Might not have been a full dropper daily. But darn close often enough, with all the things I use it in.

[@funwithdoka1394]

I prefer my coffee black ! just pure 100% arabic beans. However I drink soda from time to time and I stick with regular Coca-Cola, I never touch artificial sweeteners. As for Stevia, I tried it many times, it always gives me immediate headache and tiredness.

[@catalinsusu7451]

Bravo

[@ChefBeauRD]

To support a healthy algorithm please remember to feed it Prebiotics such as this post

[@braysive4380]

You should record someplace with carpet to stop that echo.

[@isthatharrasment]

Stevia (and really any artificial sweetner) is like what vaping is to smoking. Is it safer? In the short term it seems that way but we have to cross our fingers for the long run

[@ChrisHargrave23]

could they have packaged it in a pill rather than drops? That way they don't "taste" the sweetness and you can blind the placebo group?

[@chrisbrugmans559]

I use stevia in my coffee and there's sucralose in my Mio so I'm counting this as a best of both worlds situation 🎉

[@alanrastelli]

Genuine question: How can one change their microbiota composition with the placebo effect?

[@jngibson24]

I personally love sucralose (Splenda). Stevia has a weird aftertaste IMO

[@per_vognsen]

For testing of sweeteners vs placebo, can't you use neutral delivery capsules that near-instantly dissolve in the stomach? That wouldn't account for effects of sweeteners triggered by receptors in the mouth but it's hard to see mechanistically how that would alter adaptive effects in the composition of the gut microbiome. Although you could also test sweetener in capsule vs same sweetener without capsule to check for any change in effect. Not my area of expertise, just curious since I've heard this argument about the difficulties of placebo testing for things with taste a few times over the years.

[@baddleacks4128]

6:40 - It's interesting that the National Cancer Institute says this study "found that persons who consumed the greatest amounts of artificial sweeteners were slightly more likely to develop cancer". After looking at the data in the study, what Layne says at 6:40 is much more accurate.

[@BradSchoenfailed]

Yeah im sure that Layne knows more than the National Cancer Institute 🤡

[@CapELarry]

I can't do stevia. It makes me super nauseated, especially when it's in drinks.

[@AislingDonohoe]

Xylitol is actually very good for teeth and gums!

[@brendalang4586]

Can you do one on this colostrum trend going on? People taking bovine colostrum and if it's actually worth it

[@aperson1181]

allulose, sorbitol, are ok?

[@prestomattwine]

If it means regular sugar or Stevia or allulose, I’ll choose the latter!!!

[@NDtoker]

How about on teeth? Most says its better because its not promoting same bacteria on teeth. Im not good at judging quality of studies though

[@hassaan1670]

can they not implement placebo trials by making the beverage tasteless or add something that overpowers the sweetness (spice maybe idk)...?

[@waynegolding14]

Liked the video but I actually loved it

[@dp27thelight9]

monkfruit/stevia and erythritol are king. Extremely annoying that surclose and aspartame are shoved into everything.

[@TheSLK66]

As far as I know, Erythritol is the safest sweetener out there in the market. Allulose a close second and then all the others.

[@MichaelGGarry]

There are studies that show a possible link (but not proven) with Erythritol to heart disease risk, and a proven spike in blood sugar.

[@jimmymuthami7130]

I use both but how is Erythritol safer than Allulose.

[@TheSLK66]

@@jimmymuthami7130 When I spoke to someone who worked in the field of protein bars she mentioned there's more research showing erythritol has been found to be harmless. Not necessarily better but there seems to be a lot of evidence that at least it's safe.

[@scottycranwell283]

"FOOOOOOR the algorithm"

[@santiagobalado5643]

Long live Al, the Go Rhythm

[@exercisefornormalpeople6731]

10 drops is too little. They should have done with an amount that people use. Like minimum 30 drops a day.

[@DelenaLearns]

Well I cant have sugar because I get candida. I love stevia and grow the plant.

[@over-educatedxennial6753]

Can you please do a video on the study here: www.healthday.com/health-news/nutrition/artificial-sweetener-xylitol-linked-to-heart-attack-stroke I only took a cursory look, but it seems like another instance of mere association combined with individual mechanisms.

[@Joseph843]

3:45 Couldn't they put the sweetener in a sealed capsule for them to swallow to allow for a placebo?

[@chrisbrugmans559]

That's a good idea my man, surprised Layne didn't think of that

[@mrnosy1]

Hah! I just had this exact thought. I agree

[@MichaelGGarry]

I'm sure they could, but how would you stop them eating sugar or other sweeteners at the same time in their normal diet? *Very* hard to isolate.

[@chrisbrugmans559]

@@MichaelGGarry you simply ask them not to, their participating in a study. Or make it a metabolic ward study

[@MichaelGGarry]

@@chrisbrugmans559 Asking them not to is not very scientific and basically adds far more noise to the data as you are not sure who has consumed what.

[@wigletron2846]

I like monkfruit/erythritol. Its basically a 1 to 1 replacement for sugar with about 80% of the sweetness.

[@brandonyoung4910]

Man erythritol is BRUTAL on my gut haha love monkfruit though, use it everyday.

[@elduderino1329]

How can it be 1 to 1 replacement with 80% of the sweetness? It's like saying : "60% of the time it works every time"

[@Greg_Chock]

@@elduderino1329 It's a mix of two NNS which taste closer to sugar than either alone to our family at least

[@rebeccaaksdal5840]

Agree!! MF drops and MF/erythritol are my go to sweeteners for everything.

[@ThomasAT86]

Faaantastic!

[@pedroteixeira4062]

Hyman was on The Diary Of A CEO. generated material for fucking friday for about 10 years

[@jordanhardy8987]

It’s Wednesday and I KNOOWWWW what time it is.

[@rebeccaaksdal5840]

Stevia gives me headaches…which I’ve read is a side effect for people (like me) with ragweed allergies.

[@oscarnoll448]

Pls make merch. HUMAN RANDOMIZED CONTROLL TRIALS. FOR THE ALGORITHM.

[@Corkfish1]

How about monk fruit?

[@VegetaPrinceOfSaiyans]

There's some evidence monk fruit can act as a prebiotic. Not sure if there's human data on it though.

[@MattLadner84]

I never knew monks grow fruit. I need to read more books.

[@pochita_morfoni]

help me ... yes or not?

[@brucemaher7621]

Just for people who can’t go without sweets... Thanks ....

[@tsebosei1285]

Remington James will say we don't care about cancer we are getting shredded Lol 😂

[@GayBearBro2]

For the algorithm!

[@MichaelHplus]

I used to love stevia but one day I chugged a Zevis soft drink and I had my first ever ocular migraine within minutes. It was scary! I didn’t make the stevia connection until it happened a few more times immediately after consuming stevia-containing things, like a flavored protein powder. Now I refuse to touch the stuff.

[@grahamchan4266]

Zevia is nasty. I make my own kombucha tea and drink small amounts of it. No idea how anyone puts Zevia down intentionally.

[@ruthhorowitz7625]

Anything can be bad for you if you overdo it. Too much water in a very short amount of time can kill you.

[@daver1024]

Anyone using Allulose?

[@cristinaj2504]

I used allulose with enthusiasm especially to make my own ice cream because the texture is really good. But I stopped completely because my digestive system really can’t take allulose.

[@Draziell]

​@@cristinaj2504what happened? Gas?

[@mikewalkow1860]

Stevie makes my coffee taste awful. I'll stick to sucralose and aspartame.

[@mrnosy1]

Why couldn't they just give the stevia in a capsule (so you don't taste the sweetness) and then the placebo would just be anything inert... 🤔

[@Ryan-wt1mb]

Glad to hear stevia isn’t much better because it’s gross, to me, compared to the others!

[@user-ls1zs7lz7l]

comment for Al

[@Eirikkinserdal]

What about the laxative effect of higher doses? And "higher" doses is not hard to reach when they put it in fuckin everything. Soda, yoghurt, chocolate milk, gum. You name it 😂

[@Crimsonfangg]

For the algorithm.

[@blainebowling3303]

“They know if it’s sweet”. Put it in a capsule…

[@1xavi2]

I have been NNSMaxxing for a year now. I have 12 sugartwins in my coffee, drink at least 2L of diet soda per day, put 4 Tbsp sucralose in my pre workout, and sprinkle stevia over all of my meals. I am gaining the maximum benefit from mega dosing every available NNS

[@dangallagher6176]

You're gonna gain superpowers

[@cynthiab9077]

Sweet!

[@cyclist5000]

I’ve been at it for at least five years, love it lol

[@justinw1765]

12 in your coffee, WTF, don't you like the taste of coffee? Why are you trying to drown it out? I drink my coffee black.

[@reychall]

Megadosing NNS 😂

[@MattLadner84]

I use stevia to cut my cocaine. It makes the drip sweet.. or bitter depending on the amount. Hope this helps. Much love.

[@funwithdoka1394]

cocaine dude caring for his health

[@yanwain9454]

I dont feel good in my tum tum from stevia. I stick with real sugar and just try to use as little as possible. 2 cubes is just 30 calories.

[@seitanbeatsyourmeat666]

Exactly

[@avinashtyagi2]

I couldn't survive without my daily fix of zevia

[@hvgotcodes]

There was a study last year showing increase of heart attacks/strokes with Erythrytol. Is this the same thing? Are there any updates to that study?

[@bancy1527]

it was correlational. erythritol is not only produced by the body, the study also failed to equate for preliminary information like health. Long story short, the people with heart illnesses drank more beverages with erythritol and skewed the statistic. Imo nothing to be wary of.

[@jimmymuthami7130]

​@@bancy1527in fact, that study was covered by Layne and they only looked at endogenous Erythritol produced by the body and not consumed Erythritol.

[@dag1704]

​@@bancy1527 makes sense. You drink sugar for decades, you get obesity related heart issues, your doc tells you to lose weight, you start drinking diet pop and get a heart attack due to the still existing obesity. Correlation between artificial sweetener and heart attack established :(

[@CrazedCorgi]

i make my kool aid with Stevia, it's just like i had it when i was a kid with sugar.

[@menyusa]

FTA!

[@mikewalkow1860]

Ben Bikman just had a video highlighting a study showing that artificial sweeteners were generally safe. Boy did some people just lose their minds, LOL!

[@Greg_Chock]

Glad he had the guts to post that but I don't trust Ben Bikman anymore after watching this channel

[@stevenedmunds2018]

Comment

[@lophiz1945]

In 2024, we have moved on to Allulose. It's a new, rare, natural sugar. You never mentioned it in your video. It will replace all the artificial sweeteners in time. Regardless, check the research.

[@prestomattwine]

I’ve also heard that it might help with insulin resistance.

[@georgef3077]

Stevia tastes so bad to me. I think I'm sensitive to it because it overpowers the flavor of whatever it is in.

[@joshuavisalli4403]

Leave a comment

[@ruthannlewis6471]

❤

[@manolopapas]

For the algorithm

[@demetriomaniau9249]

Does stevia cause any potential harmful effects to your health? on the long run

[@Marcos.ribeiro94]

I don't know if stevia (or any other NNS), but i know that obesity have a ton of harmful effects. So I'd rather risk using NNS and having a higher chance of being cured from my obesity than cutting anything that has NNS and becoming obese once again (i know that i wouldn't be able to live without soda, so I'd rather have diet soda than a normal one).

[@ragecorpsee]

Might have an impact on hormones, there are some articles saying it disrupts estrogen levels in women. just something I read on a quick google so it might be BS

[@Basicx951]

I see that's you've toned down your persona. Is this after Anthony chaffee's takedown of one of your videos?

[@knutevids]

FTA