How “Sugar-Free” Spells Danger

(Marc) #1

I don’t use artificial sweeteners.
I saw this article from Dr. Perlmutter about the use of artificial sweeteners.

Perlmutter quotes the study:

…to weight gain and worsening glucose tolerance by inducing dysbiosis and altering the composition and function of intestinal microbiota. The altered microbiota exhibit enhanced energy harvest pathways previously associated with obesity in mice and humans.

The study says:

Evidence from a rodent study
indicates that chronic saccharin consumption contributes to weight gain and worsening glucose tolerance by inducing dysbiosis and altering the composition and function of intestinal microbiota. The altered microbiota exhibit enhanced energy harvest pathways previously associated with obesity in mice and humans. These mice also had altered bacterial taxa similar to those found associated with type 2 diabetes in humans [42, 43]. Other low-calorie sweeteners such as sucralose has also been shown to contribute to weight gain and altered intestinal microbiota in rats [44]. Low-dose aspartame, however, was associated with altered intestinal microbiota with worsening glucose tolerance but less weight gain in rats when challenged with high fat diet [45]. The underlying mechanism is unknown and warrants further investigation

So, the results apply to rodents, but I don’t believe this was studied in humans. Nevertheless, I believe that artificial sweeteners are not good for optimal weight loss.

#2

I’m not a rat, but I’m down 65lbs and I consume lots of the artificial stuff.

(Jo Lo) #3

I’m not planning on using saccharin or aspartame, but what about stevia, xylitol, erythritol and the “natural sugars” honey, maple sugar, and coconut sugar? These are the ones keto people are more likely to use. The Ketogenic Cookbook is full of recipes with sweetened with erythritol…

FWIW, Prof Tim Noakes recommends using NO sweeteners and getting used to the real taste of food.

(Marc) #4

I understand what you’re saying, but I THINK when you get to a low enough weight and you want to lose a little more, artificial sweeteners may slow that down. I emphasize that I think, I’m not sure. I have this issue with artificial sweeteners.

(Marc) #5

FWIW, Prof Tim Noakes recommends using NO sweeteners and getting used to the real taste of food.

I couldn’t agree more.

#6

Hmm, I think it’s more like, fat people use artificial sweeteners, ergo, artificial sweeteners keep people fat. I’d rather see some results from a randomized trial than a cohort study.

#7

Plus, being keto, I already know my gut flora is different from when I was a sugar burner. I doubt there will ever be a study on keto plus artificial sweeteners.

(G. Andrew Duthie) #8

The topic of sweeteners is among the many that don’t seem to have one-size-fits-all answers. The advice to avoid sweeteners is probably reasonable for the most part, but personally, if giving up sweeteners is a barrier to someone maintaining keto at all, I’d rather see them use the sweeteners and avoid sugar and starches.

Some people may have underlying issues that lead to cravings when consuming sweet stuff, so those folks are probably better advised to stay away. But others can do just fine.

And things vary from sweetener to sweetener, too. What works for one, may not work for all.

(Bart) #9

Down over 40 and I consume a ridulous amount

(AnnaLeeThal) #10

First of all: saccharin.
Second of all: rat study.

I’m happy to use several different sweeteners occasionally, and I’m reaching my goals.

I do other things to improve gut health, such as eat fermented foods. I would hope that would counteract any potential negative effect the sweeteners have on my microbiome.

I think the phrase “Progess not Perfection” applies in the sweetener debate.

#11

We are all metabolically different. While I cannot eat any artificial sweetener whatsoever, others get away with ingesting lots in every meal.

Do your n=1 experiments, and discover what works for you.

#12

THIS is it.

(Marc) #13

I think the phrase “Progess not Perfection” applies in the sweetener debate.

Yes, I agree. I began low carb back in the mid '90’s. Along the way I tried all the artificial sweeteners. They really didn’t work for me. I didn’t have diabetes, but I was struggling with weight issues. I discovered low carb and have fine tuned along the way. One thing I try to avoid is artificial sweeteners. IF I have anything sweet, I’ll have natural sugar (85% or greater chocolate, for example). I think for some of us, as Fiorella says, sweeteners (artificial or otherwise) does not work.
I remember when I tried 85% chocolate for the first time (before low carb), I thought it horrible cardboard. Now if I have a piece, I think it’s incredibly sweet. The less sugar we eat, the more our tastes change.
I’m going to try and keep ratcheting down on any sugar I ingest. With two kids around the house, and a wife that’s not really into low carb, it’s a daily challenge. :slight_smile:

(Marc) #14

Fiorella, I agree with what you’re saying. I just wanted to post the information so it could be seen by others. I THINK that artificial sweeteners are not a sure-fire freebie. For me, it didn’t work, and that may be true for others.

#15

Yep, believe me…I feel your pain.

Your message is certainly valid from a standpoint of not taking every claim you see on a package in the grocery store for gospel. Lots of people fall into the trap, unknowingly.

I just piggybacked on your message that we are not all the same…some are ok with sweeteners, while others not.

(mary6aros) #16

Boy, there needs to be, though.

(Cathy Schroder) #17

In an ideal world we would all eat a perfect diet. Unfortunately I am far from perfect and although my goal is to be 100% compliant with this WOE, I have yet to quite get there. I have only had the very rare slip up, and have never strayed far from the path, (just two pieces of food in six months). Minor hormone disruption may bear fault here. It is a shock to discover that you are not in menopause one year after you thought you were.

I have been happy to find sweet but acceptable alternatives to these blips that fit within what works for me. I am happy with the choices that I make, just as I am happy for others that make choices that I wouldn’t. The one thing that makes this group such a stand out is that we can agree to disagree and still be happy for each other. Keep calm and Keto on fellow warriors.

(Sarah Barnbrook) #18

That’s partially true. Check his recipes in Real Meal Revolution, he does use some.

(Samuel Ashford) #19

What Adam Nally (Doc Muscles) says comes to mind. Keep in mind that he and Jimmy Moore share a podcast - Keto Talk (Jimmy calls aspartame “nasty-tame” and seems to prefer only stevia with erythritol). Though they disagree at this point, they’re cordial about it. That’s really refreshing.

Adam is no fan of Acesulfame potassium, but is an admitted addict of Diet Dr. Pepper - which is sweetened with Aspartame (in the U.S.). He says that he’d much rather sip on Diet Dr. Peppers all day with their aspartame (which, in his perusal of the studies, have very little impact on insulin), than be tempted and moved by any carb cravings to cheat. So, they work for him.

That same refrain echoes again: what works for you might not work for others. TEST, TEST, TEST.

(Stacey White) #20

After a two week trial and error and It was a definitely an error I discovered that any artificial sweeteners including Stevia doesn’t work for me BUT at least I know when works for me.