Nutrition Made Simple! | Are artificial sweeteners safe? @NutritionMadeSimple | Uploaded August 2022 | Updated October 2024, 6 hours ago.
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: facebook.com/DrGilCarvalho
Twitter: twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
diabetesjournals.org/care/article/45/8/1917/147303
onlinelibrary.wiley.com/doi/pdfdirect/10.1111/obr.13020
link.springer.com/article/10.1186/1741-7015-9-123
nature.com/articles/s41366-020-00704-2
academic.oup.com/eurjpc/article/22/12/1575/5926348
microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w
mdpi.com/2076-2607/10/2/434/htm
journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0040005
fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states
nhs.uk/conditions/phenylketonuria
pubmed.ncbi.nlm.nih.gov/23909813
journals.plos.org/Plosmedicine/article?id=10.1371/journal.pmed.1003950
sciencedirect.com/science/article/abs/pii/S027869151300495X
nature.com/articles/nature13793
microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w
mdpi.com/2076-2607/10/2/434/htm
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
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: facebook.com/DrGilCarvalho
Twitter: twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
diabetesjournals.org/care/article/45/8/1917/147303
onlinelibrary.wiley.com/doi/pdfdirect/10.1111/obr.13020
link.springer.com/article/10.1186/1741-7015-9-123
nature.com/articles/s41366-020-00704-2
academic.oup.com/eurjpc/article/22/12/1575/5926348
microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w
mdpi.com/2076-2607/10/2/434/htm
journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0040005
fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states
nhs.uk/conditions/phenylketonuria
pubmed.ncbi.nlm.nih.gov/23909813
journals.plos.org/Plosmedicine/article?id=10.1371/journal.pmed.1003950
sciencedirect.com/science/article/abs/pii/S027869151300495X
nature.com/articles/nature13793
microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w
mdpi.com/2076-2607/10/2/434/htm
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
