Are artificial sweeteners bad for your gut microbiome? | Peter Attia & Colleen Cutcliffe
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- Опубліковано 4 січ 2024
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This clip is from 283 ‒ Gut health & the microbiome: improving and maintaining the microbiome, probiotics, & more with Colleen Cutcliffe, Ph.D.
In this clip, Peter and Colleen discuss:
- Do artificial sweeteners have negative side effects for the gut microbiome?
- Future studies needed on artificial sweeteners
- How the microbiome can help or hurt dietary corrections
- And more
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Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Thank God she answered the title in the first 30 seconds
In the first 30 seconds she gave a summarized answer in blatant contradiction with the rest of the video: the usual biased preconception that artificial sweeteners are bad whereas "natural" ones (like Stevia) are good.
Q: Are artificial sweeteners bad for your gut microbiome?
A: Maybe
I have to rely on what Jack LaLane said: if it is synthetic, don't drink/ eat it.
When it doubt, go without.
I drank approximately 3 liters of diet soda a day for 35 years. I gave it up 1.5 years ago, primarily to save money. My health has not changed one bit since I gave it up. I still miss it greatly.
WTF!!? 3 liters a day?? Are you still drinking that much liquid a day? That’s quite a lot for 35 years.
That’s a ton of caffeine
Hard to believe
Interesting topic. I would have liked it to be more specific. Are you talking only about aspartam ? Does this apply to xylitol ? Erythrit?
Dr Colleen Cutcliffe sounds very modest and very smart. I'd like to read some of her articles
4:40 Nice to hear Topo Chico being mentioned here
Didn’t know you guys had those over there (the US I’m assuming)
Sipping on a Sugar Free Rockstar whilst watching this
I quit sweeteners cold turkey 3 months ago. Nothing changed. Still don't drink them, but nothing has changed. Cholesterol, blood pressure, whatever common measure I had access to, not a single thing has changed.
Xylitol seems the best out of the bunch. Good for your teeth too.
I have been taking meds that seriously affect my gut flora. In an attempt to reduce my sugar intake and introduce electrolytes (due to negative bms) I added a popular sports drink with stevia. For me, this made my symptoms worse and almost unmanageable.
Once removing that drink and subbing with organic coconut water my flora is almost normal - at least no more 'bathroom issues'.
Yikes
Coconut water is great! I also add coconut oil to my coffee and it’s so yummy. Those meds are so bad for you so I commend you for finding another way!
What are the thoughts on monk fruit extract?
After only a week and a half of not drinking diet Coke, which I had drank for a long time, I noticed several remarkable things. I have two autoimmune problems that I noticed a dramatic improvement in after only a week and a half. Also my belly was not staying bloated and bowel movements improved, along with my sleep. I didn't even realize I wasn't sleeping that well until I felt the difference of not drinking diet coke. Of course everyone's body is different but these are my results.
I quit drinking Coke Zero a couple weeks ago and lost a pant size in a week, I'd guess in fluid loss. Nothing was working until I quite the sode/diet soda
I always gained weight and felt depressed when consuming artificial sweeteners in protein shakes.
Funny, a year ago the Zoe diet said there was an impact on the micro biome.
Although lets be honest, should we really even be asking whether or not as an example diet coke should be in your diet?
stevia, allulose, and sorbitol, are ok?
Life is either a daring adventure or nothing at all😍😍
So, in a nutshell:
- There is *NO* scientific evidence that artificial sweeteners are bad for our gut microbiome (or for our health in general, for that matter).
- Research on this topic is *inconclusive* so far, and the data we have is *anecdotal* at best.
- Most studies conducted on this topic have been on *mice*, which is a major fallacy, since in most cases lab mice are inbred, unhealthy, DNA-identical populations.
(See Peter's recent video on this serious, major experimental issue.)
Those who advocate for Stevia or other "natural" sweeteners are just biased (mostly Vegans, of course).
You're thinking of those on whole foods plant based diets, some of whom and vegan and some of whom aren't. Plenty of vegans don't believe in the naturalistic fallacy or eat WHPB. (If we did, there wouldn't be so much processed vegan food.) Responsible vegans know we have to take B12, for instance. Many of us know it's not the best or most natural diet, but we do it because it's better for animals and the environment and because we have the ability to do it with modern knowledge about nutrition.
You're thinking of those on whole foods plant based diets, some of whom and vegan and some of whom aren't. Plenty of vegans don't believe in the naturalistic fallacy or eat WHPB. (If we did, there wouldn't be so much processed vegan food.) Responsible vegans know we have to take B12, for instance. Many of us know it's not the best or most natural diet, but we do it because it's better for animals and the environment and because we have the ability to do it with modern knowledge about nutrition.
You're thinking of those on whole foods plant based diets, some of whom and vegan and some of whom aren't. Plenty of vegans don't believe in the naturalistic fallacy or eat WHPB. (If we did, there wouldn't be so much processed vegan food.) Responsible vegans know we have to take B12, for instance. Many of us know it's not the best or most natural diet, but we do it because it's better for animals and the environment and because we have the ability to do it with modern knowledge about nutrition.
Didn't listen
More than 1 serving of stevia per day in processed products gives me a headache. Once I stopped having it daily my sweet cravings went away. I don't do any of the artificial sweeteners because they taste gross. I've actually grown stevia, dried it, ground it up and put it in my tea and it doesn't give me a headache or cause sweet cravings.
That's interesting. On the other hand stevia is not artificial so maybe that is the reason.
The key takeaways from the discussion between Peter Attia and Colleen Cutcliffe on artificial sweeteners and their impact on the gut microbiome are:
1. **Complex Impact**: There is evidence suggesting artificial sweeteners can negatively affect beneficial microbes in the gut, but the full extent and nature of this impact remain unclear due to the complexity of both artificial sweeteners and the microbiome.
2. **Limited Understanding**: The scientific community does not yet fully understand how different artificial sweeteners affect the microbiome or how the microbiome adapts to these sweeteners over time.
3. **Evolutionary Considerations**: The human microbiome has evolved with natural sugars like glucose and fructose, and its response to newer, synthetic sweeteners like aspartame and sucralose is not fully understood.
4. **Individual Variability**: There is significant individual variability in how people's microbiomes respond to artificial sweeteners, which could explain the mixed results seen in various studies and anecdotal evidence.
5. **Need for Personalized Research**: Future research should adopt more personalized approaches, considering individual microbiome compositions and how they change in response to artificial sweeteners. This could lead to more nuanced and applicable findings.
6. **Potential Health Implications**: Anecdotal evidence suggests that replacing artificial sweeteners with alternatives like soda water could lead to health improvements for some individuals, indicating that the effects of artificial sweeteners may extend beyond calorie content.
7. **Microbiome's Role in Dietary Response**: The composition of one's microbiome, such as the presence of specific beneficial bacteria like Akkermansia, might influence how effectively individuals respond to dietary interventions, including those involving artificial sweeteners.
8. **Research Gaps**: The conversation highlights significant gaps in current research, particularly the need for studies that account for the diversity of artificial sweeteners and the individual variability of the microbiome.
So what are diabetics supposed to use?
Water
Water
i have like 2-5 a day.... and I have a beer gut..and i dont drink... BUT then again my cardio is limited and I lift heavy.. Pretty lean everywhere else .. but my gut... it's an eye sore. Genetics? maybe but i need to limit that shet regardless
You guys should just get Masahiro Sakurai in a lab. He literally only gets hydration from diet coke because he says he can't drink water. Go check out his microbiome lol
"I have a PhD in asparatame what do you think about it" 😂
Not bad i guess. But they are laxative, it's up to you if it's a good thing or not 😅
In 2020, I had contact with the guy from Foodfibel, a German certified Biologist and food, fitness coach, about my diet and the restriction he mentioned. He told me, that Xylitol changes the range of species in your microbiome, and you're losing microbial diversity. I think he is right, today I'm fighting with some issues. I switched now mostly to Stevia.
I eat the Extra gum, and over time have gotten more and more issues with my gut. On my days of work I do not use gum. The gut is from better to good on those days.
Anecdotal, I know, but it seems to be the gum.
Xylitol is actually naturally occurring in small amounts in food items like berries/fruit. It is excellent at killing bad germs in the mouth that cause cavities while encouraging the good bacteria you want in your mouth. However if you have higher doses of xylitol (want to have small amounts), it is known to irritate the guts and cause bloating etc. So xylitol is not freaky-deaky artificial like sucralose or aspertame...but it is also not something that naturally one would encounter in large doses, only small amounts in nature.
I remember reading that artificial sweeteners also increase the insulin response which would explain why people have such a hard time losing weight when consuming artificial sweeteners
Perhaps artificial sweeteners, being “sweet”, still signal for insulin???
no
Lumping all artificial sweeteners together as one is totally unscientific
Artificial sweeteners are approved based on an Acceptable Daily Intake. Setting aside the more controversial things, what people can get into trouble with is brand loyalty. If you're chugging the diet whatever like it's water and also snacking on sugar free things from the same company, they probably have the same sweetener and you might be getting pretty close to an n=1 experiment.
And if you want another thing to be paranoid about there's also an oral microbiome.
Alulose
So riddle me this, why when I drink a Bubly, Perrier, sprite”zero” or whatever, my urine is dark afterwards compared to when I just drink water? If it’s zero cal, zero sugar, and zero anything, why is my body telling me i’m more dehydrated afterwards?
Some sweeteners, like erythritol, are excreted via urine. Urine is coloured by the concentration of stuff that's in it, so it can mean you're dehydrated (low water), but it can also mean more particles. Take a multivitamin and you'll see the same thing.
straight up fearmongering ...
The jury is not out. My goodness. Inflammation is Inflammation.
Please, keep your dignity
How can a dipeptide like aspartame be harmful in anyway?
You have such a great and distinguished work
There is just no need to appeal to Chemophobia at all
Don’t you think it is plausible that even if the chemical in isolation is harmless, it triggers reactions in our body that cause harm? Our bodies prepare for sugar in the GI tract which then doesn’t arrive. Our bodies are attuned to digest these macronutrients, we may be ‘tricking’ more than our tastebuds with these calorie-free sweeteners.
Okay Splenda Rep
💀
Because it's a methyl ester of a dipeptide, not strictly two amino acids linked by a peptide bond. It creates methanol each and every time that bond is broken. Granted, it's a very small amount, but it isn't 100% harmless, either.
Then again, orange juice contains carcinogens - you only have to drink gallons a day to get cancer from it. Dosage matters, along with a million other things.
Keep it simple. Try not to ingest any chemicals at all. Duh
@arikahultquist4206 This condition is called Chemophobia and can be treated as any other phobia
Mice .. >>.. humans .. in science
You can't say yes because the video would be taken down. Just keep on dancing....