I would love to see a video about the effect of artificial sweetners on gut bacteria! What is your takeaway regarding this topic, should we avoid artificial sweetners because of this?
@davesmith8266 ай бұрын
Indeed, and this is something that almost all trials don't measure. Tim Spector's group at LSE is doing work on this and their work has suggested that artificial sweeteners play havoc with the gut microbiome, in some cases being more damaging than refined sugars. The be all and end all is this: most people need less sweet things in their diet, artificial or not, and artificial sweeteners should only ever be used to transition people away from a high sugar diet, not as a replacement for such a diet. There is really no need for them. Fruits provide all the sweetness we'll ever need and historically ever have needed until some bright spark decided to refine cane and subsequently beets.
@noelarwidi37466 ай бұрын
I would like to second this comment!
@eddjcaine6 ай бұрын
Third
@iamKevRL6 ай бұрын
Fourth
@michaelfairbairn42836 ай бұрын
I've read studies that show that erythritol (which is not actually artificial) has no effect on gut bacteria, and xylitol (also not artificial) actually seems to have a beneficial effect. That's what I use.
@testitestmann88196 ай бұрын
How can you claim that you have no conflict of interest, if you are such a sweet boy
@locomike1026 ай бұрын
But his is natural sweetness, not artificial :)
@rachael70606 ай бұрын
😂😂😂😂 It's true though, he's a treasure and hilarious too!😃
@kevinchrist16586 ай бұрын
🙄
@pedroteixeira40626 ай бұрын
LOL 😂
@Alybobally6 ай бұрын
Lololol
@739jep6 ай бұрын
Type 1 diabetic here. Yes its possible for me to consume regular sugar sodas , but it makes things much more difficult - insulin technology just isn’t there yet. Diet sodas allow me to consume something sweet, which I enjoy, without having to worry about all that normally comes with it. Plus there’s no extra calories 👍 Artificial sweeteners make living with the burdens of diabetes just a little bit lighter and that’s a good thing 👍
@aliciastanley55826 ай бұрын
But you are risking paying a price. There are lots of alternatives most easily Zevia delicious sodas found by the 12 pak in most big box stores. Wait for sales as the are offered routinely. Good luck. Oh, I buy a lot of pure water seltzer cheap at Aldi and I flavor them with all kinds of flavor extracts ( vanilla, raspberry, strawberry, rootbeer) and with real lemon T’s other fruits real coffee, real ginger juice homemade) sweeten with stevia3 pkts) and occasionally some organic cream. Delicious
@hardcoreherbivore47306 ай бұрын
No diabetes, but I prefer to drink water or unsweetened plant based milks. If I would like to sweeten a drink; stevia extract is a great substitute. Personally, I don’t trust any corporation to sweeten anything for me. Stevia soda exists, but it’s not easy to find.
@mingkee276 ай бұрын
Indeed, low carbohydrate diet would help you further to manage insulin
@739jep6 ай бұрын
@@mingkee27 I don’t have a low carbohydrate diet , but yes , all else being equal it does make it easier. There are still lots of important nutrients that we get from foods high in carbohydrates so I’ll happily consume them and manage my insulin accordingly- but for things with little nutritional value such as soft drinks it’s nice to not have to.
@jrg3056 ай бұрын
@@mingkee27if you've ever worked with highly physically active type 1 diabetes, do you still recommend low carb for that? Shouldn't carb be tailored to the volume of physical activity done and the insulin dosing done in response? It's how it works in everyone else... And the only difference with type 1 is the natural insulin production. Not resistance. For type 2, especially if they are not doing tons of exercise, low carb is an appropriate recommendation.
@tomm75056 ай бұрын
I used to use Spenda in my coffee and tea. I now use NO sweetener in coffee and tea. I also drink unsweetened iced tea (with lemon) and limit myself to 2 - 4 small cans (7.5 oz.) of regular soda per month. I just wanted to lessen sugar/sweeteners in my drinks. Small steps and you can get there.
@learningisfun21086 ай бұрын
Wish I could cut sweetener from my two morning javas, but just can’t. I’ve decided that it will be my indulgence. Good for you, though!
@dj.h74246 ай бұрын
@@learningisfun2108Yes I did it too. Now even the smell of the sweetex would turn me off. It’s like ‘how did I ever drink that?!’
@loganmedia11426 ай бұрын
I simply dropped sucrose in coffee, because I prefer the way it tastes with just plenty of milk. Tea on the other hand I just can't stand unsweetened and that's after drinking it without sucrose or artificial sweetener for more than a year. It's just disgusting to me without the sweetness. So I gave it a good chance to take, but it never did.
@MoldyBagel6 ай бұрын
I enjoy how Dr Gil also throws in nuggets about critical thinking and the necessity of reflecting on new information to keep an informed opinion.
@Raphael47226 ай бұрын
Dr Gil's videos are toadally awesome.
@SteveWKk6 ай бұрын
I hit a point in my 20’s where I slowly put on 80 pounds and was a junk food eater I eliminated sugar and swapped for diet soda (1-2 cans a day) and eventually lost the 80 pounds but living a healthy lifestyle Worked wonders for me and it’s 25 years later:)
@princejoseph82806 ай бұрын
Did you have any gut issues? I feel like I fart more when I am having like 2-3 cans a day lol!
@SteveWKk4 ай бұрын
@@princejoseph8280 Not at all!
@princejoseph82804 ай бұрын
@@SteveWKk might be something else in my diet as well
@mkyeny96 ай бұрын
Every video this channel pumps out is a gem. Thanks so much for all the hard work!
@jandejong24306 ай бұрын
I replaced sugar with no sugar. Seems best.
@scottdbush16 ай бұрын
o wow
@afonsodeportugal6 ай бұрын
Don't you even eat fruit?
@tangerinetangerine44006 ай бұрын
@@afonsodeportugalfruit is whole foods with many benefits. To reduce it to sugar is simply misguided.
@kathleenmagois79046 ай бұрын
I can't bear the taste of the artificial sweeteners I've tried, so for me it's best to avoid sodas altogether.
@namontn6 ай бұрын
Thank you Dr. Can you do a video on monk fruit extract, allulose, and stevia specifically?
@williewonka66946 ай бұрын
Was raised in the 1960s by a mother who kept sugary treats to a rare event. Soda pop was restricted to occasional summer picnics or parties. So glad to have had that upbringing. I drink water, and have reduced alcohol to less than 1 per month. Needless to say, I have normal weight and A1C.
@MS-sd1uz6 ай бұрын
Awesome parenting! Better don't let these things creep into the diet in the first place. I think modern junk food consumption has reched ridiculous levels and those affected stay in denial, while getting fatter year over year. It's not like you get infected by diabetes over night. Ruining your health requires a lot of time and effort. After introducing proper meals and intermittent fasting, I don't even crave sweets anymore. It's really fascinating.
@loganmedia11426 ай бұрын
For us carbonated drinks were very rare, but sugary drinks were not. In fact my children drink less sugary drinks than we did growing up. I can't tolerate much water unless I'm really hot and sweating a lot. Even then I can drink more if I add some flavouring. Not lemon juice though as that is even worse than plain water.
@diadetediotedio69186 ай бұрын
I'm losing a bunch of weight these last months, I started drinking diet soda instead of normal one and changed many habits, but I can measure my health data before and after these changes and will see if they had or not positive effects in some months, for now it appears to work well compared to before
@rabbout6 ай бұрын
As it was said in the video, the diet sodas are probably giving you your sweet-fix, and that is helping you stick with the new changes to your diet. And good luck on your journey to better your health! A lot of us have been there or wish to be there.
@emailjwr6 ай бұрын
Could be psychosomatic, but i really notice that diet sodas increase my hunger compared to just water
@teddybearroosevelt18476 ай бұрын
I don’t think it’s psychosomatic
@anathardayaldar6 ай бұрын
There are reports that sweetness stimulates hunger through the mind.
@tofu-munchingCoalition.ofChaos6 ай бұрын
I second your observation. It increases my appetite (not hunger). It works for me with everything overly sweet (not just diet soda). I use that to bring myself to eat sometimes.
@jeffreyjohnson73596 ай бұрын
It's the opposite for me, I feel full after I have a diet Coke.
@diadetediotedio69186 ай бұрын
For me they do the opposite, I feel more full when eating and drinking diet sodas compared to nothing or even in some extent to water
@RoxanneRichardson6 ай бұрын
It isn't easy to change a decades-long habit of consuming soda. I drank diet soda for about 4 decades, and gave it up about 7 years ago, when I realized that my aging body wasn't metabolizing aspartame well, anymore. I had evolved to not sweetening my hot drinks (coffee and tea), which I drank in the winter, but continuing to consume cold drinks (diet soda and iced tea) with aspartame in the summer. Turns out that in my 50s, aspartame was giving me brain fog and muscle aches (my mother had experienced short term memory loss with aspartame when it first came out in the '80s, and switched back to saccharine). It wasn't too hard to adjust to drinking iced tea without sweetener, but it was *really* hard to give up diet Coke, especially in certain situations (road trips). It was the combination of caffeine, flavor, and the bubbles (along with just the habit of drinking it) that made it difficult to give up. I liked my brain a lot more than I liked diet Coke, though, so I managed to do it. For me, it was never about trying to control my weight, it was just that I didn't like drinking that much sugar. Made me feel sick.
@cronelilith28306 ай бұрын
Sister!!!😂😂 me too!
@chelseal6546 ай бұрын
Wow, worlds collide!! I love your knitting channel, it’s so interesting to see you over here in Dr. Carvalho’s comments 😊
@WillowPatty6 ай бұрын
Roxanne, I can copy every single thing you wrote. I am now 80. I SO wish I had given the "Diet" drinks sooner. My kids have been telling me for years, decades, to stop. I mostly used Stevia for the past few years, so we don't know for sure the effects of that. I think the jury is still out. I didn't want the sugar. We have always known how bad that is. I have had colitis for years, and my GI doctor told me to stop. Did I? No. Diet Dr. Pepper was my drug of choice. After surgeries, I asked my son to bring it to me in the hospital...
@hardcoreherbivore47306 ай бұрын
Stevia extract is a great alternative to aspartame. Only takes a few drops, and it’s just a plant extract.
@learningisfun21086 ай бұрын
I drank a lot of soda as a kid. Now, I am lucky that I do not crave it and have all but eliminated it from my life. I am lucky that it is not a mild addiction. I’m happier without it. Soda has no redeeming qualities and I liken it to smoking (though clearly much less harmful). When I indulge in the occasional soda, I enjoy it but I know it is not good for me so I avoid it. I guess it is more of a treat than a regular drink. Now, if only I can eliminate other bad eating habits…….
@Zuggbar6 ай бұрын
Do you have any thoughts on the study recent Cedars-Sinai did regarding the impact of artificial sweeteners on the gut microbiome published in the journal iScience?
@Adrian-xq7zn6 ай бұрын
Many of the differences they report aren't statistically significant, in general the results don't seem very robust. But even if, we can't conclude anything about health. Maybe this changes are healthy, maybe they are unhealthy. But this is only good to make a hypothesis or to get a potential mechanistic understanding for how sweeteners could effect health. Nothing more
@jamesr85846 ай бұрын
I guess since we are comparing artificial sugar to added sugar, is regular sugar have a more negative effect on the microbiome than artificial sweetener?
@rabbout6 ай бұрын
Another aspect in addition to what was said in the 2 comments above, usually when you lose weight and/or change diet, the microbiome will change.
@alfonso3656 ай бұрын
Best nutrition channel in any platform!
@ohhimark7426 ай бұрын
The pepsi max has completely eliminated my tooth sensitivity from real sugar. I know it still has acids which wears down enamel but the change in pain is night and day
@mr-boo6 ай бұрын
Makes absolute sense. You're no longer getting hit with a double whammy of an acid drink _and_ a sugary drink whose sugars get transformed into acids by your mouth bacteria.
@virginicaanderson15696 ай бұрын
Drink it with a straw
@deondebeer43736 ай бұрын
I am using a lot of sweetners for the last 30 years - when I stop sugar in food and drinks I lost 33kg and never gained it again- I am 61 and still and is so healthy as 20 year sportman
@mindofown6 ай бұрын
WE are lucky to have you!! Thankyou for your work
@SemperFiBiologistАй бұрын
Great video. Glad to see someone balancing all the bad science out there. I'm 62 years old. 6'3" and 185 pounds. I've been drinking diet soda since 1981. I probably average about 1.5 per day. I grew up in a household, unfortunately, where we always had sweets - desserts after every meal, and so I have a sweet tooth to this day. I've done my best to cut out sugar as much as possible starting about 10 years ago. I use artificial sweeteners whenever I need to sweeten something. Currently Swerve is my go-to. Some of you would probably have a heart attack if you saw how much I put on my oatmeal for breakfast. I still struggle to avoid sweets - especially after a meal, but now it's usually a piece of sugar-free candy. My health is excellent. I'm on no medications - and I mean zero medications! There have been so many bad studies on artificial sweeteners and misrepresentation of the results. I have not seen anything that conclusively shows artificial sweeteners to be bad for you. I look at it as the lesser of two evils.
@tomnohmy12736 ай бұрын
The WHO, great band
@alittax6 ай бұрын
Have you taken a course on communication, maybe copywriting? Your delivery is very easy to follow, not just logical. Those books in the background are also very interesting. I see ones on movies and art, also what looks like a history book. You seem like a very well-rounded person. Thank you for your videos!
@Food-Sci6 ай бұрын
Nice overall review, but you could have included/mentioned (at least passingly) some themes missing from this video. Namely - sweetener effects on gut microbiota - there is interesting scientific literature on the subject - effects on cancer risk - it is both ways depending on the type of cancer and the sweetener in question therefore an understandable omission - genotoxicity of sucralose-6-acetate - addressing the fear of hormonal metabolic effects still present in the public mind (insulin and ghrelin increase by tricking the mind - now mostly disproved) Maybe topics for an updated deep dive video on sweeteners? But as always, nice and to the point summation.
@Am452536 ай бұрын
Good point.
@eatsleepsurf91086 ай бұрын
Blessed to hear this quality nuanced analysis here on KZfaq. Love the fact he's talking about the weight one study has vs the other one. Reminds me of Layne Norton 👍
@lalablotz73486 ай бұрын
I think with diet soda it isn’t the artificial sweeteners that are the problem otherwise half the population would have dropped dead from it by now. The problem is people use it as an excuse to consume more calories elsewhere. I worked in fast food in my younger days and we had obese people come in and order a double cheeseburger, large fries, chicken nuggets and dessert and then top it off with a large diet soda. One lady actually said to her friend that it was okay to eat all that because she got the diet soda. We also had thin people that would order a single cheeseburger, small fries and a small regular soda. So there’s some phycology going on there.
@loganmedia11426 ай бұрын
Reminds me of a friend's relative who always seemed perplexed as to why she was so huge. She was completely oblivious to the quantities of food she was consuming. She'd literally wolf down a 100g slab of chocolate while wondering out loud why she couldn't seem to stop gaining. I do think we can also blame anti-sugar campaigners a bit when it comes to perceptions of the sugar in drinks. They've made such a big deal out of it that it can mislead people into thinking that it is the sole or major source of their excess calories.
@Elgatoconbolso6 ай бұрын
from what i understood, i thought there was a positive relationship between the amount of artificial sweeteners a person consumed and the amount of otherwise ultra processed foods they consumed. so rather than affecting your health directly, artificial sweeteners may affect your food choices. you may just get used to a certain level of sweetness that fruit can't provide for example, so you tend to eat sweeter things aka more sugar in turn!
@davidfrancis88996 ай бұрын
Why not just get used to a non sweet taste ? I avoid sugar type products and artificial sweeteners. When I taste something sweet it tastes revoltingly sweet. You loose the taste.
@JA-gx4hb6 ай бұрын
I rarely eat sugar these days, but I can't imagine the day when pumpkin pie tastes revolting.
@brianmitchell22026 ай бұрын
do you really think that's practical on a population scale?
@Dasqal6 ай бұрын
Humans love sweetness evolutionary. You have to see the videos of tribal people being given chocolate. 😅
@jjhbball6 ай бұрын
Agreed. But I am cautious with NSS for two reasons. First, nature rarely lets us off the hook this easily. Just think about how the body starts to burn fewer calories when you reduce caloric intake. The body really seems to have a “there are no free lunches” principle. Even if the consequences aren’t morphological. Second, I worry most about elevating our baseline response to sweetness. If you have a friend from Asia, they can’t stand American treats because they are so sweet. If you have had Asian dessert, you know what I mean. If everything becomes sweet without consequence, we may come to expect this all the time.
@dennisward436 ай бұрын
Cravings for sweet foods soon disappear (well in my case) once your taste buds get accustomed to not having a lot of sweet food.
@loganmedia11426 ай бұрын
I think it is irrelevant whether people are used to sweetness if the sweeteners are essentially harmless. All evidence to date suggests that the majority of them are indeed harmless. I'd also suggest that it is possible some Asian food is less sweet, because they have inherently different processing of sweetness. Has anyone tested that? Our perception of sweetness also changes with age. It's why someone can be absolutely convinced that jam was less sweet when they were 20 even though huge amounts of sugar have always been a key ingredient of jam. That perception change can be the cause of eating less sweet things rather than the other way around.
@loganmedia11426 ай бұрын
@@dennisward43 In my experience my tolerance for sweetness did not diminish by eating less sweet food.
@legendhavok17236 ай бұрын
From 6:20-6:29... You say the artificial sweeteners are beneficial compared to added sugars. Would a more "accurate" way of stating this be that artificial sweeteners are "less harmful" than added sugars? I struggle with accepting artificial sweeteners are "beneficial" overall
@SundanceKey-ko3uy5 ай бұрын
The Precautionary Principle is relevant here! Some US scientists and some governments across the pond think that it's best to avoid products whose long-term effects are unclear, unknown or disputed. In other words, it's smarter to be cautious rather than risk being overly casual. This makes a LOT of sense to me. If I don't *know* something is safe, I prefer to err on the side of caution. This can apply to food additives, pesticides and more.
@nqkoi1596 ай бұрын
Well, which sweeteners exactly? We have to test all of them, they are not the same :)
@k1d0z6 ай бұрын
I don't drink regular soda, and I aldo don't drink diet soda either. Sometimes I put a sachet of artificial sweetener for my tea or coffee. So, this statement from WHO doesn't really impact me at all. But I agree with you that for someone who drink a lot of regular soda, small first step of getting healthier is to replace it with diet soda.
@SG-4u3 ай бұрын
We do too much lumping when discussing anything health related. There really is no such a food as “artificial sweeteners”. Each of the sweeteners are their own unique molecule and have their own individual effect on your health. Same thing I think when I hear people say “processed foods”, it means nothing. What foods, processed how? Nearly everything is processed. These vagueries are poisoning our conversations about diet and nutrition.
@Vincent_Beers6 ай бұрын
Some artificial sweeteners act as laxatives or similar to fiber, which can also at least encourage weight loss.
@richsimm2216 ай бұрын
Watching this while drinking my Coke Zero.
@presence54266 ай бұрын
Coke Move tastes like motion.
@presence54266 ай бұрын
Coke Move tastes like motion.
@presence54266 ай бұрын
Coke Move tastes like motion.
@erkukamaka6 ай бұрын
Would love to see a video about known effects of fluorine in toothpaste
@rr0gg6 ай бұрын
Nice overall review, but you could have passingly included/mentioned some themes missing from it, namely - sweetener effects on gut microbiota - there is interesting sci. Lit. On the subject - effects on cancer risk - it is both ways depending on the type of cancer and the sweetener in question therefore an understandable omission - genotoxicity of sucralose-6-acetate - addressing the fear of hormonal metabolic effects still present in the public mind (insulin and ghrelin increase by tricking the mind - now mostly disproved) Lumping all the many vastly different sweeteners together is also strange. Maybe topics for an updated deep dive video on sweeteners? But as always, nice and and concise summation.
@wyzrd7776 ай бұрын
Allulose seems like a more natural and beneficial sweetener than the others.
@azdhan6 ай бұрын
Great video! Thanks for sharing Dr Carvalho
@GoogleUser-qi1uj2 ай бұрын
This is exactly my through too and, based on the experiment I did on myself, the result I found concordant with what you said in the video. I can't speak for other as we all have different lifestyle, habit and health conditions. I am only mentioning what I discovered on myself. Best way to see / decide which sweetener/ sugar is best for you is to observe yourself and evaluate how different sweetener have different effect on your overall health.
@scottdbush16 ай бұрын
Ive seldom seen a comments section miss the point this bad
@paulstevens14936 ай бұрын
Great video! Unrelated question: dietary antioxidants, like matcha and blueberries and red wine. Do they really do anything in vivo? What about supplements?
@smtonlinevideos6 ай бұрын
I love that your channel breaks down the nuances of these studies. Thank you for helping people learn how to think objectively and scientifically! 🙂
@RiDankulous6 ай бұрын
This is a great video! It would be nice to see tea versus artificial sweeteners, similar to what you suggested: the regular soda versus diet soda. Honestly, it would be nice to know a quantification of the benefit of tea over diet soda. It's a switch I made awhile back, several years after I switched from sugar soda to diet soda.
@dennisward436 ай бұрын
I would expect much healthier outcomes from drinking teas as long as they do not have much in the way of sugar (any kind) or cow milk added. Herbal/green teas especially. I have decaffeinated teas where possible to reduce anxiety.
@RiDankulous6 ай бұрын
@@dennisward43Thanks for the response! I bought green tea and will drink one or two cups for health benefit. Then if I drink more it will be black. I drink too much tea but nothing added.
@loganmedia11426 ай бұрын
Tea is probably better anyway, because both black and green tea contain a variety of useful and beneficial chemicals. Caffeine is obviously the most well-known, but there are others.
@AnlamK6 ай бұрын
Is stevia considered an artificial sweetener? Maybe different sweeteners also have different risk profiles and we shouldn't lump them all together.
@KevinJDildonik6 ай бұрын
"If artificial sweeteners help you cut back" is the #1 point. I had an ex who was super addicted to Diet Coke. Switching to normal Pepsi initially limited her because her body definitely felt the difference. She went from 6+ cans a day to 1-2. If you can maintain that. And drink water instead. Then regular sugar would be better. But her caffeine and stress addiction just came back until she was drinking huge amounts of sugar soda. The sweetener was not the root problem. Stress and caffeine addiction was. The effects of sweeteners, if any, seem to be quite mild.
@iCarus_A6 ай бұрын
If caffeine is the root cause, why not just drink coffee? It's a near-zero calorie source of caffeine... and almost certainly healthier than caffeinated soda, even if you ignore the fairly good evidence of coffee's health benefits.
@loganmedia11426 ай бұрын
Six cans is not particularly excessive in terms of caffeine consumption. Probably below the recommended maximum daily intake of caffeine. Certainly would not qualify as an addiction.
@thogerlund-sorensen29006 ай бұрын
Artificial sweeteners keeps people addicted to very sweet food and makes it harder to move towards a whole food plant based diet, which is what truly improves health outcomes.
@MS-sd1uz6 ай бұрын
Ultimately, there is no health in junk food. People are delusional.
@SatipatthanaSakuraDragona6 ай бұрын
This has come up at work but the question is only ever about cancer. I think that’s what most people want to know. My argument has always been that the data are inconclusive but we do know that processed meats and charred meats are carcinogens, so unless your coming with that same energy for your turkey sandwich and steak, you’re going to have to miss me with this hyper fixation over artificial sweeteners.
@tangerinetangerine44006 ай бұрын
IARC classifies aspartame as “possibly carcinogenic to humans” based on limited evidence it might cause cancer (specifically liver cancer) in people.
@loganmedia11426 ай бұрын
Those things aren't really that risky and sweeteners probably even less so. As far as I know the link between charred food, including meat, and cancer has been found to be tenuous at best and more likely simply non-existent. Processed meat only seems to be an issue when fairly substantial amounts are consumed. The thing is there is a lot of anti-sweetener propaganda. This might stem from some underlying puritanism in people's opposition to sugar. This could be true even though excessive sugar consumption can be bad for you. Because the idea is to deny people something they enjoy, not simply help them be healthier.
@jeroenneve58076 ай бұрын
Did you ever do a fact-check on Robert Lustig? Particularly: Sugar, the bitter truth. If not, then please do.
@AnHourOfWolves6 ай бұрын
Wasn't there a trial that showed that people who eat artificial sweeteners with a meal would consume fewer calories during the meal, however they'd make up for those calories in their following meal... something about how the body assumes it needs more insulin because of the sweetness, and so it gets blood sugars very low, causing the hunger to kick in.... is that an incorrect memory I have?!?
@dennisward436 ай бұрын
What you say makes sense to me. Sweeteners of any kind stimulate the appetite so people tend to have more snacks which are often full of sugar themselves. No wonder there is an epidemic of diabetes.
@loganmedia11426 ай бұрын
The sweetness can have a small impact on insulin release, but whether that is sufficient to cause low blood sugar is a different matter. The amounts released in response to taste alone seem to be relatively tiny compared to what happens in response to actual glucose. If the body relied on sweetness to decide how much insulin to release how would it deal with a food containing a lot of glucose, but the sweetness is masked by other flavours? This is remarkably easy to achieve. Also why wouldn't the body release more glucose from stores if too much has been taken out of circulation by insulin released due to taste?
@dennisward436 ай бұрын
@@loganmedia1142 I think it is more of a mental (or emotional) craving, with regards to artificial sweeteners, for more sweet food rather than that directly related to insulin. So your taste buds may well be sending signals to your brain to eat more of the kind of sweet food you had not long ago.
@zachcain26396 ай бұрын
Interesting topic, thanks!
@RogerHyam6 ай бұрын
But substitution isn't appropriate here. An analogy would be replacing smoking with vaping. Sure it is best to replace smoking with vaping but it is also best not to vape. So both recommendations are correct. I still enjoy a diet coke whilst my friends and colleagues are getting smashed!
@loganmedia11426 ай бұрын
It is definitely appropriate. It demonstrates that replacement sweeteners might not have any of the detrimental effects claimed.
@RogerHyam6 ай бұрын
@@loganmedia1142 If you replace X with Y and have less illness then is shows Y is less worse than X. It does not say anything at all about whether Y is in any way desirable or benign, merely less worse. It's like politics in the USA and UK. You get to choose a less worse option not a good option. If you have to have lots of sweet drinks then diet drinks are better than sugar ones. But you don't have to have lots of sweet drinks! Nobody would say to someone who didn't drink a lot of soda that they should start drinking diet coke just like nobody would recommend a non smoker should take up vaping.
@Joy80JJ6 ай бұрын
I think everything in moderation for some of us will work. I lost 87lbs in 2020 subbing in diet drinks in place of full sugar...also eliminated processed junk foods. Have maintained my wgt & labs are all good. Zevia soda uses stevia.
@robertlopez93476 ай бұрын
I have to tell you a crazy story. Last year i went to Mexico with my parents. It's a rural small town. I stayed down there for 1 month. I lost 7 pounds in 1 month. I was eating about 8 big corn tortillas a day. I was adding brown sugar to my coffee in the morning. I was eating one whole wheat bread with the coffee every morning.. The tortillas don't have any preservetives so they go bad in about 2 days. They make them fresh every morning. The same for the whole wheat bread. It's freshly made every morning and it goes bad after 2 days. I don't eat that much bread or tortillas here in the US because i know they are loaded with preservetives..
@AcvaristulLenes6 ай бұрын
Losing weight resumes mostly to caloric input vs output. Also, one can loose weight in a few healthy ways and many unhealthy others. Homemade bread and tortillas are definitely healthier than what the industry produces. But, losing weight by eating such a high percentage of fast absorbing carbohydrates raises the need for some bloodwork before and after the process. Some people do very well on high carb diets while others don't. I, myself, feel better on lower than 250 g/day of CH when sedentary.
@RiDankulous6 ай бұрын
This is a great story thanks. I eat whole wheat pasta and whole wheat bread daily here in the states. I’m on a whole food plant-based diet and it has done wonders for me. I cook my own bread and have it down to a science.
@loganmedia11426 ай бұрын
I doubt it has anything to do with preservatives. Corn tortillas inherently last longer than flour ones. Homemade tortillas will last for about three days out of the fridge. At least a week in the fridge and months in a freezer. That's all without preservatives. Our store bought ones are similar if they're fresh.
@richardpells59746 ай бұрын
That was really interesting. I'm a huge consumer of pure, powered monk fruit, I import it directly from China. I also consume a lot of 90% reb A Stevia and a lot of sucralose and I have done for well over a decade...with the exception of Monk Fruit, as it's not been available for that long. I'm plant based and at 60 I'm in good health and slightly under weight, so I'm hoping that bodes well for the future. My only health concern is Mgus...could that be linked to the sweeteners? My teeth are fine and that was originally my reason for quitting sugar, I'd heard of some terrible consequencies attributed to having rotten teeth. Thanks again, always love watching your videos and appreciate the time you must put into making them.
@sarajohnstone71286 ай бұрын
Fascinating as always thank you! Have you done a video on Ultra Processed food yet?
@mendelgrant21296 ай бұрын
I'm curious about your medical view of erythritol, given the stud(ies?) this year that linked it to major cardiovascular events. As someone who replaced aspartame etc with erythritol, I'd love to know how sound the science is re cardiovascular events.
@nomandad20006 ай бұрын
Something occurred to me this morning about my sugar consumption: I like to drink coffee with a shot of sweetened cream. Not a big deal right? BUT: the MANNER in which I drink it sparked a question. See, I like to slow sip throughout the day, rather than slug it down in one session. So I wonder if it’s worse to slowly sip on this low level of sugar all day long vs a quick dose all at once like when most people drink coffee? I’m thinking that I’m spiking my glucose for hours and not giving my system a rest, vs one glucose spike event…I wonder if it’s making it hard for me to lose weight?
@jfdomega79382 ай бұрын
i think you are spot on. drinking it slowly means no break from elevated insulin levels! the obvious question is how high you're spiking your insulin? when guzzling it! maybe a case of six of one half dozen of the other! myself i'd rather have a break/rest from flooding my system with insulin.
@JA-gx4hb6 ай бұрын
To give up my Coke addiction, I first had to transition to non-caffeinated soda. Then I gradually went to flavored water. It's been 10 years or so but I still can't make the switch to plain water, but I'm still trying (drinking a LaCroix while watching).
@pmBc1206 ай бұрын
I love Hint water for the same reason but I wish it was cheaper
@loganmedia11426 ай бұрын
I'm not a fan of plain water. I drink it with food, but find that drinking it all day it sits heavy in my stomach in a way that slightly sweetened and flavoured just doesn't. I've always consumed my caffeine primarily in coffee and occasionally in tea. Even in summer I've never consumed carbonated drinks for their caffeine (they tend to have relatively small amounts anyway). Besides carbonated drinks are fairly expensive to consume regularly.
@Physionic6 ай бұрын
“No conflicts of interest”, yet releases sweet videos. Come on, Gil! 😛
@haymaker2996 ай бұрын
One of the ways to put the TL:DR - If you are someone can manage it, then maintain healthy weight and consume only water and whole foods; but if you are not someone who can do that, then zero-calorie sweeteners are probably less damaging to you than sugar is.
@loganmedia11426 ай бұрын
Water is pretty unpleasant to consume in large enough quantities though. I'll have some with meals, but if I want to keep up my fluid consumption I need to add something to it. With a little flavouring and sweetening I can down half a litre and it won't feel heavy in my stomach whereas plain water, even consumed much more slowly, builds up that heavy unpleasant feeling, eventually making me feel sick. I know many people like to add lemon to their water, but I find that makes it even worse for my stomach.
@trevorbartram54736 ай бұрын
My negative health experience is an arthritis flare up (swelling, joint pain) in my feet (luckily one foot at a time) that started about ten years ago, if I consume aspartame (>one can diet soda), too much high fructose corn syrup or regular sugar. This past holiday season (duh!) caused a flare up that took two weeks to subside, the longest yet. I use Liquid Splenda (not powdered form) in my coffee because it contains no maltodextrin (that gives a dumb sugar like high). I drink sparkling water & seltzers to hydrate. My doctor's only advice "avoid the triggers". HTH.
@dazzleships16 ай бұрын
Good points and my experience bears this theory out. I’m 6 months into keto with IF/PF and have lost 96lbs/43kg/6 stone 10lbs finding it really easy as I love the food I am eating and have no hunger cravings. I have been a strict practitioner with no carby foods BUT my one cheat is artificial sweeteners in drinks as it is the one dietary pleasure I need to keep me happy and motivated. I have heard it may spike insulin and reduce fat burn but, for me at least, when I measure my blood ketones they do not appear to be affected. I have another 60lbs to lose and, if my weight loss plateaus I may look at this again but I am confident I will be OK as my loss has been almost perfectly linear since day 1. As a bonus some major diabetes symptoms disappeared within just 2 weeks before the weight loss really kicked in. My diabetic HbA1c numbers have been reversed over the course of ther first 5 months too.
@user-ov4wr5yu4r6 ай бұрын
My study reached the endpoint after just one dose: Impressive hives! Never mind the longterm effects.
@joseabboud22236 ай бұрын
What are your thoughts about Stevia and Monk Fruit? In this case 0 GI natural sweetners, compared to artificial sweetners?
@loganmedia11426 ай бұрын
If they taste acceptable to you they appear to be mostly fine. There is some evidence stevia may interfere with gut bacteria in a fashion related to the negative effect of sucralose and saccharin. In my case stevia tastes terrible. Almost as horrible as saccharin. Sucralose tastes fine, but tends to make me nauseous. Aspartame tastes fine and I don't experience any negative side effects, so if I am using an artificial sweetener it is my first choice. Locally monk fruit is very expensive, so I'm unlikely to spend the money just to try it.
@marcioaurelis6 ай бұрын
I don't think they are bad if it is consumed in controlled amounts. The bad thing about this type of sweeteners are that they are added in everything nowadays
@dansheehan68282 күн бұрын
Recently I’ve read about adverse health effects from artificial sweeteners.
@GibranCamus-kr2dc6 ай бұрын
From someone who had SIBO: Artificial sweeteners _can_ ef up your microbiome, especially if you're already compromised. Laying off artificial sweeteners was my first bout of relief in years. Granted, I had been consuming a _ton_ of 'em daily.
@stevefiorito53796 ай бұрын
There is so much disagreement on this topic that it is very hard or impossible for the average person to perceive the real truth on the issue and to make life changes that they can feel confident will improve their health. With all of that, I can only assume that the topic of sugar and artificial sweeteners as they relate to human health isn't properly understood at this time.
@VeganWellnessTribe5 ай бұрын
I laughed so hard when you said “draaama”😂
@brianwarren20426 ай бұрын
I'd be curious to hear your take on the evidence of genotoxicity of sucralose-6-acetate. Specifically, the data collected using the repligut system.
@redearth82566 ай бұрын
Erythritol leaves a weird taste in my mouth that stays for hours
@ZmogusJaponija6 ай бұрын
Maybe it's me, but after ditching all added sugar (I never used artificial sweeteners, as the name itself - "artificial" - scares me off), regular plain food tastes better and sweet enough. Even banana is too sweet. Or adding glycine suplement to the shake - makes it VERY sweet. But this zero demand for sweet taste became especially pronounced after I finnaly stop using remaining animal products - i.e. diary and eggs. During last few years while I was still using them, I saw clear correlation - the more animal fat I use - the more I crave for smth sweet. Not sure why.
@Sneedstein6 ай бұрын
I confess, I stopped drinking soda for over a decade and then started drinking a can of diet a day due to eating out a lot at work during one project
@zukodude4879876 ай бұрын
One issue of replacing diet soda with fruit is that fruits contain calories. Which is more satiating, an apple or a 2l diet coke? The coke has less calories also. Diet drinks are the closest thing we have to a diet hack. Something that tastes as good as the original, but has virtually no calories.
@im_attracted_to_my_4yo_sister6 ай бұрын
I know but im really scared of the dangers from artificial sweetners
@naldebol6 ай бұрын
I don't recommend to anyone getting involved with this. There are no reasons for me to pick sweeteners OUTSIDE of Black Strap Molasses and Dates or date sugar (which is not really a sugar but just the date itself in modified form) No sweeteners in the world are nearly as healthy as the above, and those above are safe safe safe.
@ChessMasterNate6 ай бұрын
I used Splenda for a while...until I started getting painful sores on my tongue. Then I switched to Stevia, but it was mostly fillers. For the last 2-3 years, I have been splurging on Stevia without fillers. I sometimes add supplements that are a bit sweet: inositol, TMG, and Glycine.
@marcelotemer6 ай бұрын
In order to be prioritized, the RCTs should have the same time-frame as the observational. Who knows if sweeteners long-term lead to change in people's cravings, and the bad outcomes only happen much later?
@teppe4986 ай бұрын
Is there convincing evidence that aspartame is completely safe if consumed within the limits that ought to be safe?
@tangerinetangerine44006 ай бұрын
IARC classifies aspartame as “possibly carcinogenic to humans” based on limited evidence it might cause cancer (specifically liver cancer) in people. This made me quit it completely. Not taking any chances.
@jeffreyjohnson73596 ай бұрын
Aspartame is one of the most tested chemicals over the last fifty years, with no harm being demonstrated.
@teppe4986 ай бұрын
@@jeffreyjohnson7359 yeah that's what I thought. So much pseudoscience out there right.
@angelaasadi92836 ай бұрын
Is there a long term effect of artificial sweetener on the liver?
@ambroziajewel6 ай бұрын
I stopped using artificial sweeteners because of the potential for kidney damage. But for years it did help me control my weight. I missed diet soda for a while but I don’t even like the taste anymore.
@cdfaulk6 ай бұрын
Reverse causation that he mentions is so part of it to me.
@plutostube6 ай бұрын
great subject! as suggestion one subject that will great to be presented by your channel will be about the cookware we can use safe in every day, with statistics and real facts, for example one important subject is about the ceramic cookware that has a very contradictory info on the web, also the daily use of dishwashing soap and similar things, using plastic packages etc I think all these can add up every day and influence our health unfortunately, without even knowing
@rexwine6 ай бұрын
If someone has been eating bad food, not getting exercise, then really starts noticing how fat they've gotten, they then start artificial sweeteners. But the damage is possibly already done, so they show up later in the long-term stats with artificial sweetness being the link even when they did much damage earlier. Right or wrong? I sure don't know.
@SuperAngelic56 ай бұрын
It would make sense
@loganmedia11426 ай бұрын
It's not that the damage is already done, but rather that many of those people continue with their overall poor diet and lack of exercise while replacing sugar with something else. Then when they get sick or die it can look like those who consume sweeteners are prone to disease and earlier death.
@stellasternchen6 ай бұрын
I get hungry from them, same as regular sugar. I kind of keep both as a treat, not a regular.
@davidfisher49976 ай бұрын
I’m learning so much from your channel. Thanks!
@SuperAngelic56 ай бұрын
Thanks for the info!
@michaelcoggan12716 ай бұрын
Excellent review . Will help clinical practice. Many thanks
@The_Real_Grand_Nagus6 ай бұрын
Not many people grow up consuming NNS over sugar by default. The default is sugar, and only people who perceive themselves as having a problem or potential problem push themselves into a direction where they get used to the taste of NNS. (One could argue that NNS is inferior in terms of taste, but a lot of people who get used to it may prefer it.). I think the default assumption is that there is at least some reverse causation here. It would be crazy to think that this isn't a self-selecting population.
@orcanimal6 ай бұрын
The WHO has lost A LOT of respect in recent years. They don't seem to actually be on top of the latest science in some fields, and their "invested interests" issue really made them take a hit in terms of public trust and frankly the believability of theire ostensible objectivity.
@kinpatu6 ай бұрын
Can the WHO say “Taiwan” now or still forbidden?
@orcanimal6 ай бұрын
They can say Thai won. That's about it@@kinpatu
@krefcenz6 ай бұрын
I object to lumping all artificial sweetners together. Focus on one artificial sweetner at a time. The risks of aspartame vs. sucralose vs. saccharin are probably very different. I'm surprised you lump them. I wouldn't
@lynnritchie2316 ай бұрын
I took sugar out of my coffee, tea, porridge etc. And I don't drink fizzy drinks as a rule. Think I'd be ok with stevia though.
@mingkee276 ай бұрын
Stevia can go along well with lemon juice Monk fruit can go along well with chocolate They have no carb nor sugar
@SassySimian6 ай бұрын
Agree that the announcement was a bit dramatic and uncalled for. Knowing how the WHO functions, it felt like someone was trying to get or justify their funding by reviving an old scare... That said, there are concerns in the nutrition world about the effect of artificial sweeteners on microbiome health and diversity. Would love it if you could do a video on research in that direction, as they are starting to make their way everywhere into our foods (in the plethora of diet sodas and drinks; the ever-increasing number of "no sugar added" processed foods and products; and even in non-diet foods, where they are used to lower the total calorie amounts). I've stopped using artificial sweeteners and avoid any food containing them, and I've gone back to consumption of regular sugar and honey in small amounts (e.g. in my coffee/tea, a cookie or pastry once in a while). Sugar is supposed to be bad for the microbiome too, but most of it gets digested and goes into the bloodstream before hitting the gut, whereas artificial sweeteners pass through your digestive system straight to your microbiome 🤷♂️ Not sure whether my reasoning is correct but would love to see it tested in research.
@VOLightPortal6 ай бұрын
I consume around a kilo of xylitol in a month, and honestly it's correlated with a dramatic improvement in my health in the last 2 years. Though primarily helped with no more other refined sugars, and larger veg intake + no more chocolate bars. Xylitol has helped in stabilising of gums alongside fresh lemon with water. I add xylitol to matcha powder and soy milk. Maybe coincidental beneficial health effects. When I stop xylitol however, I notice reduced quality of health (gums and digestion) but maybe that's due to nocebo effect. The evidence of xylitol however is positive.
@kengrew26166 ай бұрын
Can you do a video on the benefits of Xylitol. There are claims that it protects teeth from decay. Is this true?
@MS-sd1uz6 ай бұрын
I do believe xylitol has a positive effect but it won't fix a broken diet and poor dental hygiene and sweets addictions. Some metabolisms don't tolerate sugar alcohols though
@kengrew26166 ай бұрын
@@MS-sd1uz Thanks! 👍
@aliptera6 ай бұрын
Replacing sugar with artificial sweeteners makes sense, but if there is the option to drink water ws. artificial sweetener I prefer plain water. Why ingesting a chemical that does nothing to my body - at best -, but there is the potential to create havok - not yet discovered causation to cancer, killing microbiota and alzheimer or other diseases.
@MrStarchild30016 ай бұрын
The World Health Organization (WHO) recently issued guidelines discouraging the use of artificial sweeteners, suggesting they may raise the risk of outcomes like obesity, diabetes, and death. However, Dr. Gil Carvalho argues that based on the current scientific evidence, the WHO's stance is likely incorrect. There are two main ways to study the health effects of foods/products - randomized controlled trials (RCTs) and observational studies. RCTs split people randomly into groups, give some the product being studied, follow them over time, and compare outcomes. These tend to be short-term, just months or a few years. Observational studies follow people long-term, see how much of the product they consume normally, and correlate that to health outcomes. These can track people for decades. In general, RCTs on artificial sweeteners point to their safety and benefits. People randomized to increase artificial sweetener intake tend to lose more weight compared to controls (Phetprathorn et al., 2021). Some trials even compare artificial sweeteners to water and find no statistically significant difference in parameters like weight loss, suggesting artificial sweeteners are equally good options (Phetprathorn et al., 2021). However, longer-term observational studies often find higher disease risk - more obesity, heart disease, and death - among those who consume more artificial sweeteners (WHO, 2023). This presents a contradiction between the short-term randomized vs. long-term observational data. The WHO sided with the observational evidence, mainly due to the shorter durations of RCTs. But there are limitations to these default observational analyses. People who consume more artificial sweeteners often do so because they are heavier/less healthy, in an effort to lose weight and improve health. So we may just be seeing reverse causation - the higher disease risk existed before they began using artificial sweeteners. The WHO report mentions this possibility but still favors the observational data over RCTs (WHO, 2023). However, there are more robust ways to analyze observational data, like substitution analyses - comparing specific alternatives head-to-head. The most sensible comparison is between artificially-sweetened products vs. regular sugar-sweetened versions. When analyzed this way - comparing diet soda to regular soda, for example - the results change dramatically. Those who consume artificially-sweetened options show lower risk of obesity, heart disease, and death compared to consumers of sugary versions (Miller & Perez, 2014). So Dr. Carvalho believes artificial sweeteners are likely beneficial, at least compared to added sugars. If future evidence continues supporting this view, the WHO may change its guidelines. A major new RCT did come out as this video was being made. Over 500 overweight people were placed on a weight loss regimen and randomized to either replace soda with water or artificially-sweetened drinks. Both groups lost weight, but the artificial sweetener group lost slightly more - 7.5 kg vs 6 kg over one year (Phetprathorn et al., 2021). This aligns with the previous evidence suggesting benefits. The WHO does make good points - that things like fruit and unsweetened drinks can also reduce sugar, and that just replacing sugary soda with diet soda does not greatly improve overall diet quality. But for public health implementation, if diet soda helps people cut back on regular soda, the evidence suggests that's still a net positive health move. While overall diet quality is crucial, getting an unhealthy population to move in a healthier direction is challenging. If diet soda assists with that transition, it may be advantageous despite not being the perfect solution. In summary, Dr. Carvalho believes based on the current randomized trial and substitution analysis observational evidence that artificial sweeteners are likely safe and beneficial alternatives to added sugar, at least helping support sugar and soda reduction efforts. If future evidence contradicts this view, opinions may shift. But for now, the weight of current scientifically rigorous data seems to support artificial sweeteners as helpful options. Of course, things like water and unsweetened drinks remain viable alternatives as well in supporting public health.
@tomasareas6 ай бұрын
I remember some study relating artificial sweetners with poorer gut microbiome. Is this true? Should it be a concern for someone who is trying to improve gut health?