29: Artificial Sweeteners -- Are They Safe?
05/04/20 • 78 min
You’re probably familiar with the bright, multi-colored packets of sweetener placed on the table at restaurants, but do you actually know what they are? Oftentimes these packets are filled with artificial sweeteners that can have a wide range of pros and cons, depending on which you choose. In this episode, we take a deep dive into the research behind 8 non nutritive artificial sweeteners that the FDA has deemed, “generally recognized as safe” and analyze both sides of the argument so that you can make the best decisions for you, in addition to sharing tips on for sugar cravings and ways to sweeten your food more naturally.
In this episode you’ll learn:
-About different names for artificial sweeteners like NNS (non-nutritive sweeteners) and NAS (non caloric artificial sweeteners or non caloric high intensity sweeteners)
-About neotame
-That artificial sweeteners have a more intense sweetness than table sugar
-Which 8 non-nutritive sweeteners the FDA lists as generally safe for humans
-How the FDA determines an artificial sweetener as safe
-How randomized control trials and observational studies are executed
-About some different types of scientific trials and why certain ones are more reliable than others
-That artificial sweeteners have been shown in some studies to help with weight loss
-Why it’s so important to know who is funding a study and what their interests may be
-Why artificial sweeteners may be throwing off the balance of your body and metabolic processes
-About some negative effects of artificial sweeteners shown in rat studies
-How the brain how been shown to react to artificial sweeteners compared to sugar
-About how some artificial sweeteners may affect obesity and diabetes
-How artificial sweeteners play a role in cravings
-What metabolic disease is
-About Saccharin aka Sweet N Low and Aspartame and studies that have explored their possible link to cancer risk
-How artificial sweeteners have been shown to affect gut health in mice and humans
-That aspartame may affect cognitive function
-About the artificial sweetener acesulfame K and what some mice studies have shown
-Some studies on Sucralose aka Splenda and what they’ve found
-Why you may not want to bake with Sucralose aka Splenda or use it in high heat cooking
-About Saccharin aka Sweet N Low
-That neotame is a variation of aspartame
-Which artificial sweeteners are best if using in for high heat
-About the sneaky reason neotame often isn’t required to be labeled in products
-About steviol glycosides aka stevia
-Why stevia extract drops and powder are safer than the whole leaf itself
-About the sweetener Luo Han Guo aka monk fruit extract and how it’s made
-That Monk Fruit gets its sweet flavor from antioxidants called mogrosides
-About sugar alcohols such as xylitol, sorbitol, and erythritol and their possible benefits
-That sugar alcohols may actually have a prebiotic effect
-About some of Amanda and Chris’ favorite ways to sweeten food and drinks like maple syrup, honey, dates, and more
-Some benefits of using honey in moderation
-Tips for reducing sugar cravings
-That Glutamine may help with sugar cravings
-About personalized nutrition
-Why it’s so important to listen to your own body and adapt your diet accordingly
References:
Detox Episode: Understanding Detoxification & Natural Ways to Support the process with Tyler Jean
Studies:
“Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” https://www.ncbi.nlm.nih.gov/pubmed/22301929
“Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects.” 2002 https://www.ncbi.nlm.nih.gov/pubmed/12324283
Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929
“Low-calorie sweeteners and body weight and composition: a meta-a...
You’re probably familiar with the bright, multi-colored packets of sweetener placed on the table at restaurants, but do you actually know what they are? Oftentimes these packets are filled with artificial sweeteners that can have a wide range of pros and cons, depending on which you choose. In this episode, we take a deep dive into the research behind 8 non nutritive artificial sweeteners that the FDA has deemed, “generally recognized as safe” and analyze both sides of the argument so that you can make the best decisions for you, in addition to sharing tips on for sugar cravings and ways to sweeten your food more naturally.
In this episode you’ll learn:
-About different names for artificial sweeteners like NNS (non-nutritive sweeteners) and NAS (non caloric artificial sweeteners or non caloric high intensity sweeteners)
-About neotame
-That artificial sweeteners have a more intense sweetness than table sugar
-Which 8 non-nutritive sweeteners the FDA lists as generally safe for humans
-How the FDA determines an artificial sweetener as safe
-How randomized control trials and observational studies are executed
-About some different types of scientific trials and why certain ones are more reliable than others
-That artificial sweeteners have been shown in some studies to help with weight loss
-Why it’s so important to know who is funding a study and what their interests may be
-Why artificial sweeteners may be throwing off the balance of your body and metabolic processes
-About some negative effects of artificial sweeteners shown in rat studies
-How the brain how been shown to react to artificial sweeteners compared to sugar
-About how some artificial sweeteners may affect obesity and diabetes
-How artificial sweeteners play a role in cravings
-What metabolic disease is
-About Saccharin aka Sweet N Low and Aspartame and studies that have explored their possible link to cancer risk
-How artificial sweeteners have been shown to affect gut health in mice and humans
-That aspartame may affect cognitive function
-About the artificial sweetener acesulfame K and what some mice studies have shown
-Some studies on Sucralose aka Splenda and what they’ve found
-Why you may not want to bake with Sucralose aka Splenda or use it in high heat cooking
-About Saccharin aka Sweet N Low
-That neotame is a variation of aspartame
-Which artificial sweeteners are best if using in for high heat
-About the sneaky reason neotame often isn’t required to be labeled in products
-About steviol glycosides aka stevia
-Why stevia extract drops and powder are safer than the whole leaf itself
-About the sweetener Luo Han Guo aka monk fruit extract and how it’s made
-That Monk Fruit gets its sweet flavor from antioxidants called mogrosides
-About sugar alcohols such as xylitol, sorbitol, and erythritol and their possible benefits
-That sugar alcohols may actually have a prebiotic effect
-About some of Amanda and Chris’ favorite ways to sweeten food and drinks like maple syrup, honey, dates, and more
-Some benefits of using honey in moderation
-Tips for reducing sugar cravings
-That Glutamine may help with sugar cravings
-About personalized nutrition
-Why it’s so important to listen to your own body and adapt your diet accordingly
References:
Detox Episode: Understanding Detoxification & Natural Ways to Support the process with Tyler Jean
Studies:
“Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial.” https://www.ncbi.nlm.nih.gov/pubmed/22301929
“Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects.” 2002 https://www.ncbi.nlm.nih.gov/pubmed/12324283
Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” https://www.cmaj.ca/content/189/28/E929
“Low-calorie sweeteners and body weight and composition: a meta-a...
Previous Episode
28: Things Preventing You From Reaching Your Goals
Everyone has different goals for themselves in life, whether they’re fitness/health related or not, and that’s a great thing! However when it comes to accomplishing goals there are many obstacles that can get in the way and delay progress. The good news is that there are also plenty of strategies to help combat these obstacles and set yourself up for success so that you can focus on what you want to achieve. In this episode we share 11 things that could be getting in the way of your goals, from everything to chronic stress, sleep, self-sabotage, and more.
In this episode you’ll learn:
- About the difference between acute and chronic stress and how it can affect your goals
- That too much cortisol in your blood can lead to issues like weight gain
- About insulin and the role it plays in the body
- How stress can be linked to food cravings
- Why it’s crucial for muscle gain to also know when to rest
- That inadequate sleep could be getting in the way of your goals
- About what sleep variability is and why it’s important
- Why it’s beneficial to go to sleep and wake up at the same time everyday
- Strategies to handle a lack of social support when it comes to accomplishing your goals
- Ways to help find a strong support system to support your goals
- How the all or nothing mentality/perfectionism can get in the way
- Why having a plan is critical to success
- That it's important to set specific and achievable goals
- Why it helps to physically write down your goals
- About the balance between having a workout variation but still sticking with your programs
- Ways to help balance eating varied nutrient-dense whole foods and not going overboard
- About the importance of not relying solely on supplements for nutrients
- How a bad environment can get in the way of your goals and how a positive environment can help
- That it’s crucial to check your ego in order to achieve your goals
- About self-sabotage and how it could be getting in the way
- Why you shouldn’t allow distractions to impair your progress
References:
Sleep episode - https://masteryourhealth.net/episode-19-how-to-set-the-stage-for-better-sleep/
Podcast library - https://masteryourhealth.net/podcast/
Next Episode
30: 16 Science-Backed Tips for Sustainable Fat Loss
When it comes to working towards long-term fat loss, it can be frustrating if you don’t have the tools and knowledge to set yourself up for success. In this episode, we dive into all things fat loss including common obstacles that can inhibit it, and healthy ways to achieve and optimize fat loss goals. We also cover what the difference is between weight loss vs fat loss, how stress plays a role, and so much more that will help give you an edge when it comes to losing fat safely and feeling your best.
In this episode you’ll learn:
- Healthy ways to measure your success when it comes to fat loss
- About why eating in a moderate calorie deficit is crucial for fat loss
- Why you don’t want to eat too low calorie
- That basal metabolic rate and total daily energy expenditure are important if you’re tracking macros and calories
- What basal metabolic rate means
- Why tracking calories and macros is helpful for long-term weight loss
- Start tracking everything that makes you feel good, bad, etc.
- About portion control and its role in fat loss
- Why eating less refined foods and more whole foods is critical to healthy weight loss
- About the 80/20 rule and how it can be helpful
- Why eating fat doesn’t make you fat
- Why a “sad” salad is not nearly as effective as a more filling salad
- Some healthy fats to incorporate into your routine
- That it’s critical to eat plenty of protein, produce, and fiber throughout the day
- Why it’s better to eat fruit after your workout and veggies at all times of the day
- Why a nutrition plan is so much more effective than a short-term, restrictive diet plan
- About obesogenic environments and why they can make it more difficult to maintain a healthy weight
- Tips for how to overcome an obesogenic environment
- About compensatory physiological adaptations and how they affect your hunger levels
- Why it’s critical to properly adjust your calorie levels as you lose weight
- The difference between tracking body composition and tracking weight
- That chewing your food is crucial for breaking down your food and healthy digestion
- What nutrient timing is and how it can help optimize weight loss
- That stress can play a huge role in multiple aspects of your health
- Tips for maintaining healthy insulin levels
- That maintaining hormone levels is imperative to healthy fat loss
- What xenoestrogens are and how they can affect hormone levels and weight
- Ways to avoid leptin sensitivity
- About hunger hormones like ghrelin and neuropeptide Y and ways to optimize them
- Why sugary drinks like fruit juices are not helpful for weight loss
- About intermittent fasting to help with fat loss
- Ways to address and optimize gut health
- That the supplement glutamine can be helpful
- Why choosing smaller plates and silverware can be helpful with portion control
- That sprinting is extremely effective for fat loss References: If you need help with calculating macros/calories, contact Chris here: Chris Rocchio on Instagram | masteryourhealth.net Master Your Health Episode: Things Preventing You From Reaching Your Goals (Stress) Gut health pt 1 Gut Health pt 2 w Mary Pardee How to Set the Stage for Better Sleep Products: Oura sleep tracking ring Sources: “Diets w/ a lot of ultra-processed-foods caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet.” https://osf.io/preprints/nutrixiv/w3zh2 Feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultra processed foods w with a higher risk of all-cause mortality. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/27...
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