Are artificial sweeteners safe?

Do artificial sweeteners help us cut calories and lose weight? Are they safe? A look at Splenda, Sweet´n Low, Equal, Stevia and other artificial, low-calorie or no-calorie sweeteners. Are they healthier than regular sugar? Are they more effective? Is one brand better?
A new study looked at health consequences of consuming artificial sweeteners.
They focused on soda which is the #1 source of added sugars in many western countries.
Prior studies found people who consume more diet soda tend to have higher risk of weight gain, diabetes, cardiovascular disease, even risk of dying.
This doesn’t tell us if drinking diet soda causes these problems. People most likely to consume a lot of diet soda are the ones worried about their weight, who are already obese, with a history of struggling with weight.
The new analysis tries to increase chance of looking at actual effect of diet soda on health.
Looked diet soda vs regular soda, water vs regular soda and diet soda vs water.
Diet soda outperformed regular soda. Lower body weight, BMI, risk of death
Water outperformed regular soda. Lower body weight, body fat, BMI, risk of diabetes
water vs diet soda, they didn’t find any significant differences in body weight, BMI, diabetes, stroke
meta of RCTs found sweetners helped reduce weight/BMI compared to regular sugar. one found sweetners reduced energy intake compared to regular sucrose and reduced BMI
Do they raise glucose or cholesterol?
In that same trial there was no significant effect of sweetners on HbA1c, insulin resistance, cholesterol or triglycerides
another one looked at stevia. it reduced diastolic blood pressure and fasting glucose. no significant effect on blood lipids, cholesterol and triglycerides
one looked at saccharin (Sweet n low). no effect on glucose metabolism. glucose and insulin response to a meal unchanged
one saw no effect of sweeteners on triglycerides or cholesterol; In ppl with normal LDL-cholesterol, small increase
sucralose (Splenda): no change in fasting glucose, HbA1c, insulin, triglycerides and cholesterol. postprandial glucose and insulin a little higher
overall sweeteners help with weight loss compared to sugar
artificial sweetners are extremely sweet, hundreds of times sweeter than sugar. aspartame is 200x sweeter than sugar and Sucralose in Splenda is 600 times sweeter than regular sugar. Stevia is intermediate, 200-400x sweeter
1 study: artificial sweeteners, especially aspartame and acesulfame-K, associated with cancer
study: changes in microbiome of mice taking artificial sweeteners. saccharin in humans changed microbiome. larger trial: saccharin did not change microbiome
if sweetners help cut back on sugar, data indicates Sweeteners trump sugar.
cut back on artificial sweetners? avoid relapse to sugar. better off with artificial sweetner
Connect with me:
Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
diabetesjournals.org/care/art...
onlinelibrary.wiley.com/doi/p...
link.springer.com/article/10....
www.nature.com/articles/s4136...
academic.oup.com/eurjpc/artic...
microbiomejournal.biomedcentr...
www.mdpi.com/2076-2607/10/2/4...
journals.plos.org/plosmedicin...
www.fda.gov/food/food-additiv...
www.nhs.uk/conditions/phenylk...
pubmed.ncbi.nlm.nih.gov/23909...
journals.plos.org/Plosmedicin...
www.sciencedirect.com/science...
www.nature.com/articles/natur...
microbiomejournal.biomedcentr...
www.mdpi.com/2076-2607/10/2/4...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction
0:44 Prior concerns with Artificial Sweeteners
2:34 New study
3:53 Uncertainty in science
4:32 Randomized trials
7:34 Funding
10:49 Animal data
11:35 Specific conditions
11:58 Artificial Sweeteners & Cancer
12:42 Artificial Sweeteners & the microbiome
14:02 The bottomline
16:17 Practical strategies

[@iotanb1772]

The most honest & non biased MD on KZbin! I really appreciate how you evaluate every side & angle while avoiding your own bias Obrigado 🙏

[@secerts711]

I am so OVER health news on YT tooooo much contradictory info. I will listen to this channel however it does seems logical and right down the middle! It’s one of the very few I RESPECT!! Thanks so much

[@adrianforbes7863]

exactly

[@RogerHyam]

I stopped drinking alcohol a decade ago. When I'm in a social situation I'll drink diet coke. It always makes me laugh when a drunk friend or colleague points out I'm drinking some kind of poison. Sometimes they are even drinking gin and diet tonic! Moderation in anything over-processed and you'll be fine. Vodka is pretty highly processed!!

[@Surfer-727]

Too much clear alchol such as vodka gives your body a hang over, fermented alcohol such as bourbon and wine gives your head and body a hangover. A hangover causes chaos in your body. Only water and sleep help a hangover a little.

[@RogerHyam]

@@Surfer-727 Alcohol is also a Group 1 carcinogen!

[@alanfaber1261]

@@Jason-fp7vi It might be hypocrisy but I would bet it’s more likely ignorance on their part.

[@argoargif]

I realised I can stay without sugar and dietic sugar. Why always fallowing the chemical indentations. Learn to drink water with some lemon. After a while your senses are more sensitive and you can drink your coffee and tea without any sweetener. You will realise the natur of to mutch sugar. You profit with your healthy and money. It's useless to point on other and to be pointed. We can exchange our experience but the way we have to do.

[@hordechess7629]

Red wine is good once a week I assume

[@cowboysreviews853]

Was hoping he would spend a little more time discussing sugar alcohols like xylitol and erythritol, but I guess those aren’t artificial so maybe a separate video is in the works specific to them.

[@mrlawilliamsukwarmachine4904]

Good point. Maybe if titled ‘low sugar alternatives’ or ‘sugar free products’. I just realised the sugar drink Lucozade now contains aspartame!

[@JTguitarlessons]

I think they started grouping all of them together now as "non-nutritive sweeteners"

[@colinm366]

Dude- I've looked at so many other MDs/chiropractors on KZbin, most of which are talking off the cuff or picking studies that support their 'health' products. Thank you for not only looking at studies, but giving ppl tools to look at the data themselves. Science is not a clean, easy thing. It requires that we surrender our bias before entering.

[@mlaudisa]

Very honest, facts-based, non-biased medical and nutrition channel. In an ocean of quackery and hype, level headed, science-based advice from a real physician is a welcome change. Congratulations and thank you.

[@mementomori29231]

Amazing content as always Gil. Thank you for this analysis!

[@GoombaNL]

Been wondering about this, thanks for the vid :)

[@godnyx117]

Thank you for this amazing video! The "coming up" idea is amazing!!! Can't wait for the next video!

[@NickDay50]

Thanks for this. Was just talking about this topic the other day. This answers a lot of questions.

[@mbharatm]

Amazing! I discovered this channel 3 days ago with the critique of Dr berg's video ... I loved it as it was really helpful to sift facts from opinions... I was searching your channel today for your views on sweeteners like stevia and couldn't find much. And bam! 8 hours later, you publish this! What are the odds?

[@abeljacob4379]

Very cool video, thanks! One about protein consumption vs longevity would be interesting as well :)

[@Zwiebly]

Thank you for covering this topic. I was reaearching this superficially recently and found it especially difficult to find any common consensus. This helped to get some useful baseline of information.

[@jamesruss2308]

This and project farm are the best two things on KZbin!

[@Kumpelkefer]

Thanks for clearing this up :)

[@TheRealJackMahoffer]

Thank you for making this video. It cuts out a lot of confusion and myths.

[@xBaphometHx]

Thanks a lot for reviewing those studies with a critical mindset, so we can understand what evidence is good, and which is contradictory.

[@KTPurdy]

The #1 question about soda sweetners for me is the effect of phosphoric acid, a common ingredient in diet colas, on kidneys. I read a 7 year that people who drank more than 1 diet drink per day experienced declining kidney performance.

[@sebacatana]

I've been following you for quite a while. I LOVE your explanations and rigor. Your videos deserve more views!! May recommend something? Work on the form of your videos a bit. The content is amazing, but please get a green screen and stronger softbox lights. Have a logo made and place a watermark somewhere. A bit of production would really do the vids some justice. Otherwise, amazing! Thank you for all your work and for sharing your expertise with everyone!

[@rettaconnelly3913]

My biggest concern and was not addressed is the effect of the sweetener on the desire for eating more sweet foods.

[@bobbyadkins6983]

I use it to sweeten my tea and it doesn't give me an increase of desire for sweet foods.

[@gbiegun]

I’ve listened to every video you’ve ever made and finally I disagree with a scientific point you said. We have plenty of studies showing that industry sponsored or affiliated researchers are more like to find and report favorable results. That industries suppress negative results. And that study designs are tailored to help increase likelihood of favorable results. So to ignore industry funding and “only look at the methods” also ignores the invisible biases we know are present but can’t see in the methods. Rather, being aware of industry support should make us more skeptical of the data. Like you said we should still look at it and consider the methods and results. But what matters most is how that fits with all other available evidence.

[@pardogg]

GP here: great stuff. Subscribed.

[@JustKoala]

Very interesting, thank you for the video!

[@DonPernia]

Love your channel!

[@joannam.6645]

Very interesting. Thank you Dr Gil

[@mrblackj5787]

Thank you for your time i appreciate it

[@Jacxel]

Thanks for the video, I've been saying for years to people who shun artificial sweeteners because of health concerns that choosing sugar which has known, well documented negative health effects over something which has only contentious connections to negative health outcomes doesn't make sense. It seems a bit like smoking vs vaping to me.

[@Day9FTW]

Great video!

[@Sillygreenmen]

I would be interested to see a video reviewing the literature on meal replacement products, such as Soylent, and their impact on health outcomes.

[@okdokie278]

EXCELLENT VIDEO!!!

[@MichaelHplus]

Nicely done!

[@lizk2378]

Hey just to add (great video) for transitioning off of soda that worked for me. I cannot recommend Soda Sense (or SodaStream) enough. I really like carbonated drinks, and it really helped me kick my embarrassingly large intake of Diet Pepsi per day (I always hated normal soda). I also drink unsweetened loose leaf pue-rh tea (hot only, hate iced). I just really like the flavor, and I buy a pistachio chai which is aaaaamazing. I do not add milk (or anything really), just water. Those two together let me quit all soda for 10 years now.

[@sueelley455]

I've been drinking a lot of zero sugar soda (surcralose) recently and am glad it seemingly has no sdverse affects beside the gut microbiome change that they aren't sure what it means exactly. I do want to get myself to a point where I'm mostly drinking water and tea. Another great video, thank you!

[@lastharvest4044]

Coffee and tea are really enjoyable when you don't crave the sugar! Good luck in your journey.

[@sueelley455]

@@lastharvest4044 Thank you. I do love a peppermint tea. Have a splendid day.

[@reheatedpizza7292]

Mushroom blends for the gut bacteria

[@Surfer-727]

Thanks Gil, I would now like to have regular diet soda when I eat out sometimes. I use " Lakanto Monkfruit Sweetener " and Truvia to replace sugar. Zevia soda and Spindrift sparkling water from Kroger are great too !

[@TrillionaireTopG]

They are full of chemicals and stuff humans shouldn’t eat

[@Firebuck]

I used diet soda to transition from sugary soda to water/tea. It took a few months for my taste buds to adapt. I wasn't dieting, but I did have some weight to lose. Lost 10 pounds following the switch to diet soda and another 10 pounds with water/tea. I felt less hungry between meals when I swapped the diet soda for water -- and the drop in snack consumption showed up in my grocery shopping. Anecdote, I know. But I wonder if the affect of artificial sweeteners on appetite has be studied.

[@bersef]

Great video, thanks. What's with the opening sentence in the description though?

[@Johntasticful]

Advice given seems obvious. But is nice to hear it. Thank you

[@RXP91]

Reasonable conclusion here as usual great info and teaching on how to interpret science. I disocvered date syrup and have never looked back. Whenever I used to use sweetners I've now switched to date syrup. All the fiber, antioxidants and nutrition of a whole food. So it's doing my gut flora a big benefit too.

[@dove72]

I've wondered about using dates as suggested in recipes, but then it seems that blending dates is processing them into a refined source of sugar, kind of like processing sugar cane into sugar. I'd like to be wrong.

[@niken538]

@@dove72 you are luckily wrong, sugar cane is pressed to release the juice, then filtrated, clarified and then evaporated to make syrup, then that syrup is cooked for a long time losing a lot of nutrients, then it's centrifugated and dried, making it raw sugar, then to make white sugar it needs to be cooked again, filtrated and crystallized to have sugar crystals, which makes it a 9 step process. So a highly processed food. Date syrup can be simply processed, or then clarified, decolored and filtrated to make a more refined but worse product.

[@automaton111]

Date syrup has had the fiber filtered off, so it is similar to eating white table sugar. Homemade date paste made from the whole date is best.

[@catherinekasmer9905]

I use home made date paste.

[@Meccarox]

@@dove72 Cane sugar has no fiber or nutrients. Blending dates does not remove the fiber or the vitamins/minerals and polyphenols/antioxidants from them. There’s nothing unhealthy about blending.

[@jeffinkhobar5711]

I kept waiting to hear you address the recent claims that erythritol is dangerous (stroke or something) in this discussion, but then I noticed this video was posted a year ago. I would really like to hear your take on the validity of the reports about erythritol. This video was, however, very well done and my confidence in you a source of information in increasing.

[@NutritionMadeSimple]

yeah this was prior to that but we released one on erythritol right around that controversy!! see the channel page

[@jeffinkhobar5711]

@@NutritionMadeSimple ok, will do

[@alfredocruz]

Very informative. Thank you. Hope you get more subscribers away from those pseudoscience youtubers.

[@matheuscecilio9977]

Parabéns pelo canal e pela excelente e cientificamente lastreada discussão, Gil!

[@NutritionMadeSimple]

obrigado!! :)

[@dove72]

Hi Gil. I was using allulose sweetener until I read this study showing that it causes glycation of proteins at a rate over five times that of glucose. Does that mean it could be harmful or promote aging? Look up the study entitled "Microwave glycation of soy protein isolate with rare sugar (D-allulose), fructose and glucose."

[@samuelbass4117]

So many studies conducted over the years on this topic. Gil clears it up by making the point that you can trust a study if it's methodology is sound. Regardless of the source of funding. Gils talks are a study in clear thinking as he stresses that there is no such a thing as 100 percent certainty, but in fact, a continuum of certainty that changes over time. Also, nice to know that artificial sweeteners are not as harmful as some studies suggest.

[@MisterHowzat]

My only concern was cancer risk and you've addressed that concern, so thanks, Doc!

[@bobbyadkins6983]

Seems like after decades of using artificial sweeteners that they still can't prove that they're unsafe for humans.

[@trevorbartram5473]

Gil, you're providing a great service. My experience with sweeteners is: In coffee I used Splenda powder but it contains maltodextrin (0 calories) that spikes blood sugar to mimic sugar. I now use liquid Splenda that just contains sucralose! I use Stevia/Erythritol in cold drinks. Nutra-Sweet and its generics are the biggest problem, a small dose causes a gritty sensation in the joints of my feet, a large dose causes gout like symptoms in my feet that can take one to two weeks to subside. Obviously I avoid this trigger!!

[@jedinxf7]

wait do you actually think maltodextrin contains no calories? it has a higher gkycemic index than table sugar. bodybuilders attempting to intentionally spike their insulin during an anabolic window add it to their whey protein shakes because it's so effective at shooting your blood sugar -and your insulin - through the roof. who lied to you about its caloric content ?

[@1831Darwinia]

What?? I use Splenda as a powder in my morning coffee because I'm pre-diabetic. Does this mean I've been driving my BG up all this time?

[@trevorbartram5473]

Splenda powder contains maltodextrin that spikes blood sugar to mimic the effect of sugar, not good for diabetics. It's a filler that has no calories. Liquid Splenda does not contain maltodextrin.

[@trevorbartram5473]

Splenda powder contains maltodextrin (0 calorie filler) that spikes blood sugar to mimic sugar. I now use liquid Splenda that contains no maltodextrin!

[@trevorbartram5473]

YT appears to be blocking my answer. Not sure why, perhaps a new policy on trade names?

[@GwennDana]

First thing that comes to mind when reading about artificial sweeteners is did they control for insulin resistance, or did they put insulin resistant people into a separate group. My hypothesis is that if there is a predisposition for insulin resistance, the numbers between sweeteners and water will come out differently than when there is not. And maybe the purpose is important. Although markers improve, int he Diabetes Jorunal 2022 Study, although values improve, prevalence of obesity is higher with sweeteners vs. water. The restriction that NNS vs. water are compared under caloric restriction are also significant (as there will be a total body weight change under caloric restriction, particularly when sweeteners are used as *additional* caloric restriction). But then it would be interesting to see if there is an effect on base metabolic rate and body composition. Also, the amount of sugars in the rest of the diet. While substituting some of the sugar to prevent an insulin spike, it would be interesting to see the effect on insulin resistance in an otherwise very low carb diet, particularly in prediabetic people. Unfortunately, a lot of studies exclude diabetic people. Measuring 2 hour post-prandial glucose when using sweeteners is also "sweet". No sugar in, no sugar in blood. Ok. Changes in serum insulin when using sweeteners vs. water under different types of diets would be more interesting. Also 4 week trials which appear frequent, are way too short. If somebody enters such a trial, their level of activity may go up (the reverse causality you described) and short term activity changes may have stronger effects on the observed variables. The 2022 Mexican study that appears pretty well controlled noticed an increase in insulin spike under sucralose.

[@NeilyonNutrition]

I always appreciate your approach to complex subjects like artificial sweeteners - thank you! Your funding discussion was especially interesting 👍. Well done!

[@robwal2048]

Gil, do you have any videos on natural sweeteners such as honey? Raw vs filtered honey? Also how natural sweeteners affect someone with high cholesterol.

[@pattylow1]

In the book by Mark Schatzker called The End of Craving, he talks about the mismatch of sweetness to calories. The tongue tastes the sweetness and is expecting X amount of calories. But when our body doesn’t get it then nutritive mismatch occurs and leads to impaired insulin sensitivity. Thoughts?

[@Parker_Miller_M.S.]

Great video as always Gil. I came to a similar conclusion while writing an article for my website. I'll have to add the newest diabetes care study to it, but I agree it appears non-nutritive sweeteners are generally safe and are unlikely to alter the gut microbiome when consumed in an appropriate amount. For those abusing NNS, it may be different so I'd like to see a study in people eventually looking at a dose response to see if very high levels lead to microbiome changes.

[@argoargif]

The only way to change the microbiom is the eating. Microbiom need food and sugar, also dietic ist for the non possitiv bacteria in our body.

[@Joseph1NJ]

"appropriate amount?"

[@Parker_Miller_M.S.]

@@Joseph1NJ appropriate as in not consuming absurd amounts of sweetners like 10 heaping table spoons of Splenda for example. The safe upper limit is likely higher than that example but you hopefully get the idea.

[@bobbyadkins6983]

What would you consider to be a reasonable amount?

[@Parker_Miller_M.S.]

@@bobbyadkins6983 over the past year I've definitely increased what my position is on "appropriate amount." For example I'll use 2 tablespoons of Splenda in my coffee, I'll often drink 1 12oz Dr pepper zero most days of the week, I'll have 2 monster teas most days which use the sweeteners, and i even use lower calorie apple juice in fruit smoothies which do use the sweeteners also. I still drink a pretty good amount of water throughout the day in addition but I definitely have a higher use of the non-nutritive sweeteners. I don't have exact research stating what an "appropriate" amount is but if a client asked me I'd say as long as you're still having plain water often in each day and not only drinking liquids sweetened with non-nutritive sweeteners then that's probably a good place to be.

[@zanzabar7878]

Thanks. One question, do you recommend a b12 supliment or a b complex supliment instead?

[@lilnick9254]

Good Video! Could you make a Video on fitness supplements like protein powder, pre-workout, caffeine and fat burners/fat metabolisers ? Are they safe or healthy? Does it depend on the product ?

[@colefiegel5847]

For the most part they will be safe. Every once in awhile a company will put a 'bad' ingredient in a pre workout, but just don't buy one that has a proprietary blend. The research on fat burners says they are ineffective as a whole, so I wouldn't waste your money on them.

[@dcortes92]

Creatine monohydrate seems to be the safest of all supplements. It's also the cheapest.

[@luisoncpp]

I'm wondering if the sodas themselves could produce adverse effects rather than their sweeteners. For me it's hard to believe that driking all that highly processed liquid would not have any effect (I'm mostly concerned about the kidneys, as far as I know, kidneys work better with plain water). Personally, I have seen 3 adverse effects of diet sodas (mostly psychological): 1. To me it makes me crave salty and fried snacks (mostly chips), it's some kind of habit to eat that stuff with soda. 2. The taste scent tend to adjust to certain sweetness expectation, after being a lot of time without tasting sweet, it's easy to cloy with any desert. However the reverse is true as well. Being constatly tasting sweet(as far as I know) can cause des-sensitivity to sweet and expect things to be sweeter in general. 3. The easiest to understand downside of soda is that it makes you fat. If you remove that from the equation, it's easy to undermine any possible negative effects and just end drinking too much.

[@McCaffreyPickleball]

Would have loved to see more time dedicated to the recent study finding an association with cancer

[@cbomia]

I appreciate your knowledge. Would like to see a video on nutrition for our children. I'm assuming it's the same as adults, but just less. Would like to hear your thoughts on raising healthy kids.

[@NutritionMadeSimple]

hi, we touched on it in a previous video where we had a pediatrician on: kzbin.info/www/bejne/gmKtl4Znm7iph5Y

[@chrispicakes6577]

I would really like to know how part artificial / part sugar affects metabolism. There was something about that in the book The End of Craving by Mark Schatzker. From what I remember they had to stop the experiment because it was giving people pre-diabetes (like a drink that’s half sugar half artificial sugar). I would love to hear anyones thoughts about it who has read the book!

[@gwendolynwehage6336]

Thank you, thank you!!!! I am so weary of anecdotal stories in an attempt to prove something is dangerous.

[@MrJotens]

Thank you. Now let's talk about natural sweeteners: Honey, monk fruit, cane sugar, etc.

[@waynemcauliffe2362]

I only really have mine with rum and whiskey. Thanks again mate

[@ItsJordaninnit]

Great video, Gil! Artificial sweeteners have had a really positive impact on my diet, personally. I used to sweeten my overnight oats with date syrup. But now i use artificially sweetened protein powder. This gives me more nutrition for the same amount of calories and tastes far better! Diet drinks have also been a great way to manage my total caloric intake. However if i have found that if i consume too much (over 2 or 3 cans a day) I do tend to get a headache... Not sure if this is a genuine side effect of sweeteners or just a placebo, but it's a fairly consistent side effect for me.

[@c.t.1893]

It might be caffeine. It's low in sodas, but it can build up if you have a few. I tend to drink non caffeinated soft drinks.

[@ItsJordaninnit]

@@c.t.1893 Good call. Yeah, you might be right. I'll pay attention to that in future 👍

[@avivbrina]

Great video! I would just like to add that about a month after this video's release, there was another RCT published in Cell, testing the effects of several sweeteners on the microbiome and glucose metabolism and found some detrimental effects (in particular, saccharin and sucralose). I think youtube filters my comment out if I add a link, so the name is "Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance"

[@avivbrina]

doi:10.1016/j.cell.2022.07.016

[@Seekthetruth3000]

What do you think about coconut sugar, sugar alcohols, and date sugar? Thanks.

[@ericscavetta2311]

Soft/Fizzy drink alternative: plain carbonated water + a few shakes of Angostura bitters. I keep a bottle next to my work desk. No sweetener needed!

[@karawaller9772]

I am fit and lean but have a unhealthy relationship with food, like overly obsessive. I started drinking a diet Coke every time I go to chipotle which was like once a month which was a huge first step for me because it was some thing that I wanted but I didn’t allow myself to have. Now I have fake brown sugar in my house and I also buy Zevia soda which I know aren’t health foods but I do feel like they are healthier than having the real thing and I feel far better drinking or using fake sugar than I would have been real sugar. I agree with everything said. A great similar example is when they say red meat causes cancer but they’re not differentiating between the people eating fast food cheeseburgers versus eating grass finish meat with some vegetables at home. You and coach Greg give me clarity ;-))

[@fastlifebmx9292]

Whatever allows you to feel satisfied and happy with your "healthiness" balance is whats most optimal even if you get some or a lot of your foods/meals from the high protein/low cal alternatives (aka coach Greg's recipies)

[@efanjul5768]

Are there any studies on the newer sugar alcohol sweeteners, like Allulose, Bocha Sweet, Monk Fruit, Erythritol, and Xylitol? Thank you.

[@mr.greengold8236]

Gil what do you think about the Insulin theory, that too much Insulin exposure is bad over all. Like the new Mediterranean vs Low Fat(Sass study?) diet study proved recently.

[@advertiserfriendlyusername5362]

Yes. You're welcome!

[@Donadzea]

Hey man, are you planning to make a video about what you'd eat in a day to get all the essential vitamins and minerals from food, without supplements? Or maybe you already have one like that.

[@rememberme3762]

Even he takes supplements bro

[@tomharry9465]

What do you think of this theory: our mouths have sweetness receptors, NOT sugar receptors. Therefore, when we have an artificial sweetener, our brain is tricked into thinking we're getting sugar, but when the sugar doesn't arrive, we are then driven to consume more.

[@NutritionMadeSimple]

testable. but most tests seem to suggest artificial sweeteners help lose some weight relative to regular sugar, and some studies even suggest little detectable difference vs water... so if there´s an effect it's either small or context-dependent

[@tomharry9465]

@@NutritionMadeSimple Thanks for the quick response, and thanks for doing what you're doing. I'm glad I stumbled up your work yesterday, starting with the debunk of the anti-seed oil fad. I really thought I had a pretty decent understanding of nutrition, but I fell for the carnivore diet stuff (and a lot of other b.s.), and have been on and off it for awhile. I'm making some major changes now.

[@Hanover-ek4jy]

Thank you doctor because there is so much misinformation about this topic!

[@stellasternchen]

Hey, I know this video is older, but I'm curious what you think of the new WHO reccomendations about non nutrive sweeteners and their meta analysis, since they do not reccomend them for weight loss.

[@GlennMcGrewII]

One of the big problems I have with your videos is that you focus on certain aspects of something, but you don't necessarily specify it in your title and there are things you don't cover that, unfortunately, I'm hoping to see info on. That said, you do a great job. I've recently learned that SOME sweeteners can cause a blood sugar spike, such as sorbitol, xylitol, and maltodextrin. These are significant enough that I have blood sugar crashes that, while not as bad as sugar, are still a problem. AFAIK, erythritol, sucralose, stevia, and monk's fruit have little to no impact, but do you have a video on this aspect for diabetics, people with metabolic disorder, non-alcohol liver disease and people who are sugar sensitive (me)?

[@DarthNoshitam]

Are there any risks or conflicting data for stevia? Sounds like it is the clear best option here

[@emanuelgy729]

Top Video really,.... I am struggling with this question for long time now. Not because of me but my sister has severe acid Reflux she eats the very healthy vegan diet but she also takes everyday Protein powder like a Shake that has sucralose. And I'm was thinking maybe that has a bad impact on that condition but she refuses to take that serious,... What can I do ,...I don t know,.. big THX for the Video guys,...

[@lindalarue1722]

Please consider doing an update on this topic. There have been two studies in 2023 that makes me concerned about these sweeteners, particularly sucralose. I find these sweeteners useful, but I'm concerned now.

[@MiguelRaggi]

Thanks Gil. Hey, what artificial sweetener do you think has the most evidence as being the safest out of the bunch? Specially for kids. Once in a while I like to bake a low calorie dessert for the family, and substituting some of the sugar by artificial sweetener could be helpful.

[@larryc1616]

None are healthy. Use natural sweeteners like stevia, monk fruit or erythritol

[@MiguelRaggi]

@@larryc1616 Yeah, I guess I meant non-nutritive sweeteners.

[@coza10]

Definitely stevia

[@Pepita4759]

Stevia can be very harmful for some people causing joint pain and headaches

[@muneebarrabi]

Dr. Jil. We need a follow up video specifically on Aspartame especially that WHO classified it recently (7-2023) as “possibly carcinogenic to humans”

[@NutritionMadeSimple]

yes. will revisit at some point

[@maryclarence6429]

Great video. Anyone know of any data sweetener and gastric bypass?

[@uribar-ner5055]

Gil, I read that while not containing calories, still because of the sweetness, the brain sends the body to release insulin, and that contributes to insulin resistance. Do these artificial sweeteners be checked with this?

[@jannasaslaw9986]

I'd like to hear about the pros and cons of allulose, which has gotten a lot of good buzz recently. Perhaps it hasn't been on the scientific radar for long enough to have studies done on its effects. I saw one source claim that allulose carries other sugars with it when it leaves the body. I just found someone claim that, although allulose is a naturally occurring sugar in figs, beets, etc., it's so rare that it can't be produced in commercially viable amounts, so some manufacturers make it from corn by changing the chemical composition. Does that process negate the potential benefits?

[@ClaraPeregrin]

Could you please make a video about Xylitol. I've read it is beneficial for microbiome.

[@MichaelHplus]

Some people claim a link between artificial sweeteners like aspartame and neurological dysfunction, so I was wondering about that. My mom drank large diet sodas daily. She developed bipolar late in life, committing suicide in her 50s. She was not obese or diabetic (if that matters) and to my knowledge, mental disease does not run in her family. My assumption is that there is no link, but it is a nagging question because of her heavy consumption. I realize that it’s a single anecdote and it would be a huge stretch to suspect aspartame as a contributing factor.

[@melissamorello1700]

Interested in the effects of sweetness on neurological dysfunction and gut microbiome

[@annoyedaussie3942]

It could be malnutrition was a part of the problem. If you've ever watched a show called freaky eaters, you can find some episodes on KZbin and has UK and US versions some people might have as an example heaps of diet sodas and what they did eat leaves them malnourished. So I would say if your mum was malnourished and a part of that behaviour was the diet soda then indirectly it's linked. I got to the point of being malnourished alcoholic, at my bottom I suppose when my brain not really working properly and never could sleep but always tired I didn't get suicidal but did get to the point of not caring if I died. My suspicion is the not sleeping was my body not allowing sleep because I needed nourishment. Hope you are doing fine and I think you shouldn't think too much if it causes you mental stress.

[@stonecoldtennis]

Could potentially be the caffeine. Caffeine has significant neurological impacts

[@harrynac6017]

... in her 50s. I had huge problems going into menopause. The hormonal changes can totally mess you up, and society thinks it's funny, or that you're a Karen, stuff like that, while for some women it can give enormous mood swings (bi-polar?) and physical discomfort (those hot flushes, when severe, can make you temporary unable to do stuff you need to do, or sleep, you just have to get rid of the heath). People can be in this state for as long as 10 years, and in the beginning they don't even know they're in their menopause. Ofcourse I could be wrong, but I'm telling this in case you have more women in your family. Changing diet or habits or taking supplements can make it somewhat easier, and knowing this will be over one day, certainly does. Normally I don't reveal myself, but in your case I wanted to make an exception. I'm really sorry for you and hope you can let it go one day.

[@my2wins]

@@harrynac6017 really good comment

[@davidconway6344]

11:14 just blew my mind but im sure its nothing. I am very allergic to aspartame. That has nothing to do with phenylketonuria... right?

[@itsm3th3b33]

Just as important as the funding is the quality of the study. How do we evaluate the quality? If you're not in the field, you can't. In fact, it's the job of the peer reviewers to evaluate and filter out bad quality papers. Good reviewers are usually found in famed/prestigious journals. So, just because a study was published it doesn't mean anything. If you look hard enough you can always find a journal that will accept your paper. To the point: citing a paper doesn't mean anything. Need to also cite the publishing source (as a proxy for quality of the study).

[@cyndimanka]

Actually, there’s a 12 year study in the journal of British journal of sweetener use and higher risk of cardiovascular disease

[@bobbyadkins6983]

Doesn't mean they are correct.

[@TheDiaryOfScience]

Great science

[@timm285]

Monks fruit and stevia are my fav. And of course straight up sugar.

[@catherinekasmer9905]

I prefer not to consume chemical items made in a factory. I feel best with whole unprocessed plant foods. I don’t need to worry about study design or funding of research or publication bias ( the problem whereby studies with undesirable results are not published.) why take chances?

[@lanceleefer8175]

Arsenic and cyanide are natural... What's with the appeal to "natural"? Everything is a chemical, heating something is processing. Natural does not equal healthier.

[@JerryTheHeretic]

A bit off topic but I've scanned your vids and I haven't seen anything on fish oil. I'm confused as to how this stuff affects my lipids if any.

[@NutritionMadeSimple]

see the recent video on supplements, it touches on omega3 supplements

[@darcybrown7369]

Hi , any chance are you going to do an update giving us your opinion on the latest study about cvd risk and erythritol just released today ? Be really useful to get your analysis based on who's funding the study, study methodology/analysis and conclusions. If there is the stated risk, can that be reversed by stopping use? Love to hear your objective review in a sea of biased tweets.

[@NutritionMadeSimple]

will try to weigh in on Monday if I can get something shot by then

[@raigreen517]

well, my grandfather has been drinking diet soda for over 40 years+ starting with Tab (never saw it in my life but apparently it was a coca cola's diet soda back in the 70') today he is 92 years old and still drinking diet coke (i still wonder how people can drink that, the taste is so meh but whatever), so on my randomized trial of the sample size of 1 i can say diet coke is safe :3

[@ivanfoofoo]

Suggestion for another video: give a summary of some of the studies that do not see saturated fats as a cause for negative health outcomes and what we might learn (or not) from them.

[@automaton111]

Typically they will show a comparison between a certain saturated fat versus something else that’s even less healthy and use that to claim that the saturated fat in question is actually healthy when it’s not.

[@mattlevault5140]

Late to the party, as usual... May 2023, a WHO study is released saying something like "Sugar substitutes not advised for weight loss". Hopefully you can do a video to help us unpack those findings.

[@nwobob]

Most Sucralose is packaged with a massive amount of malto dextrin. despite having a high GI. Packaging laws allow this to occur which in my opinion is dangerous.

[@Ridicvideo]

good effort and presenatiaon of what is out there,but the core answer is not what artificial sweeteners do to sugar.... the real question is what do they do to insulin?

[@Alykat736]

I know this is old video but the new study on splenda that came out in may in believe . I’d love to here if it really holds any water or truth , bc it sounds like it doesn’t when I looked into it ?

[@ar1131]

Wish to see an episode on hair colour please.

[@lisanoonan9487]

What about Erythritol it seems to be the filler in most of these products because it's super cheap. In a lot of them it is the first ingredient.I have read recently that it causes heart problems . Do you have any information on it?

[@NutritionMadeSimple]

covered here: kzbin.info/www/bejne/aoSmkoV9aM-kiZI

[@lisanoonan9487]

@@NutritionMadeSimple got it thank you so much! Love your content 😁

[@ScottHess]

I've been wondering about the metabolic (and gut microbiome) interaction with regular food. Some of the arguments seem to make sense if you just drank a can in the middle of the morning or something, where it can send signals to your system that are unsupported by the contents. But what if you drink it with a burrito?

[@killernug]

Hello Doc, Would you be willing to do a review of the book The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by Nina Teicholz? My husband just a stent put in his LAD and someone recommended I read this book. I haven't finished it yet but it starts with saying the studies that AHA foundation is built from are flawed. Would love to hear a break down on it from you. Thanks!

[@NutritionMadeSimple]

he needs to be on lipid-lowering meds and careful lifestyle management. don't play around with internet theories, this is now secondary prevention, no joke

[@LloydGM]

By chance, any updates regarding monk fruit?