INTERMITTENT FASTING- THE 2020 COMPLETE GUIDE
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Stevia vs Aspartame vs Sucralose▼
so then I actually heard on it might have been an old Joe Rogan podcast but he was you know I don’t know how evidence-based a lot of the stuff on there is and I’d say that’s putting it kindly boy yeah yeah he was talking about I don’t know somebody I don’t know he was just like shooting the with somebody and he was talking about stevia and he was like oh well stevia you know it’s an all-natural so I love that I can just have it and know that like there’s you know nothing unnatural in my system and so two things about it one oh I guess a few things one is do we have research on stevia its effects on the gut microbiome – just a quick anecdote was that I actually so for a long time I was eating like a lot of oatmeal cottage cheese and my friend would joke that like there was nothing too sweet for me because I would if I had a cup of oatmeal it would be like seven packs of Splenda I would say and like this was in college and I would literally just like when I was in the dining hall just like take a bunch of it back with me and I would probably have like this one also track and everything on fit day I would probably have between like twenty and thirty packs of Splenda every single day and I mean that’s definitely getting up there and you know somebody had suggested like oh well like why don’t you try taking them out so I look well let me try replacing it with stevia and honestly like my god definitely felt worse when I did that um you know I was definitely like more bloated like it didn’t feel good then when I stopped doing that I went back to you know splendid equal I actually felt better and then the last point about all that is that if you go and stores at least when I’ve looked like a traditional grocery stores it seems like it’s almost impossible to find just like pure stevia it seems like it’s always got like multiple dextran in it erythritol like it’s just fine just stevia seems pretty hard anyway so and I would imagine that whatever Joe Rogan had also had some of these other things in it so thoughts yeah I actually have posted a couple infographics on Instagram I did one that was on the artificial sweeteners and then I did another one on the non-nutritive sweeteners that are like sugar alcohols and things that are considered to be like more natural so the potential for really anything to affect the majority of our microbiome really relies on it reaching the large intestine and then being metabolized in some way by the bacteria there by the microbes there’s not all bacteria so it’s it’s kind of funny because people are thinking that like oh the the natural things are better so do doing like you know naturally occurring sugar alcohols or using stevia are going to be safer than using something that’s that’s artificial like Splenda which is sucrose or like aspartame and it’s actually really kind of a reverse yeah so to preface this we really only have a couple studies in humans in every case like across the board we start in cell culture and all of these compounds have pretty significant effects in cell culture because we’re giving them super physiological doses that we could never ingest then we get to mouse studies and in animal studies in general we find that the effects are far more modest compared to cell culture and in that case we may see things like no perturbations and in glucose handling and markers are inflammation and things like that but still in most cases were looking at super physiological doses so when we could take human data we find that okay now we’re using like a little we’re using more reasonable doses and in most cases we don’t see any effects now the one study that was promoted a lot of study by Suez I want to say it was just a few years ago and they in a very very small group of people so they had like seven individuals I think three or four of those individuals found had perturbations in insulin sensitivity so super small study you know we didn’t have like controls like it was just not I was just not a well-formed study compound this was with saccharine so then they did fecal transplants and you know from from these donors he became insulin resistant place those into mice and then the mice saw the similar insulin resistance and so what it looks like is there may be some small subset of sort of responders to a select few of these artificial sweetners they may see changes in the microbiome and perhaps that could modulate insulin sensitivity but as a whole you know when we’re looking at kind of normal intake of the artificial sweeteners most of them don’t do anything at any level they’re not affecting the micros they’re not fact seeing any sort of hormones produced in the gut they literally go in and and out the other because they mean actually metabolizable so like our enzymes don’t work on them the bacterial enzymes don’t work on them people have to understand an order – you know for something to have an effect it has to interact with an organism in some way right sure if it just goes right through its not gonna do anything so like aspartame doesn’t really seem to do anything same thing with like sucralose pretty much all the artificial sweeteners don’t interact with those microbes like they can’t do anything over with them whereas if we look at the the sugar alcohols like erythritol well the rijaal actually isn’t fermentable but well exile at all mult at all some of these are our FODMAPs also they’re highly fermentable especially sorbitol sorbitol is just gonna give pretty much on like uncomfortable gas bloating and diarrhea and with these sugar alcohols they actually have what’s called like a laxative dose so above you know a certain amount per day a you’re gonna have laxative dose or you’re gonna have a laxative effect and that’s actually pretty easy to achieve you’re eating a lot of like diet foods now those actually can impact the microbiome sometimes in positive ways because if they’re fermentable that means that it’s being used as an energy source by the microbes so that’s cool but if you have chronic diarrhea because you’re using these too much not cool because that can actually flush out some of the luminal microbes are the ones that hang out actually in the in the tube of your intestines rather than the mucus so stevia I mean part of the reason that you don’t see pure stevia extract is that it actually has a pretty low acceptable daily intake level and can actually have problematic effects and especially if you’re using just the pure extract and so they cut it so that it’s not you know so potentially I don’t want to see dangerous but I guess that’s a word right now they’re really there’s no human data on stevia use in the microbiome so we have thus far is like the single cell culture study that showed that it was suppressive a few beneficial strains but again I mean cell culture studies are kind of bogus so we really don’t know what the effects are but because it is actually it reaches the colon and it is heavily metabolized by microbes they’re they’re producing a few different compounds from that absolutely it has the effect to it has the potential to have an effect on your microbiome and so yeah like when we’re if you want to make the choice based on is this going to affect those microbes then you really want to go for the artificial sweeteners that’s what I do like I use Asus ol flame K or a pertain though because like that looks like it has the most minimal effect the the or the the least you know potential for any effect and we’ve got human data on that too and even like in rodent studies lab don’t you that’s going to do anything unless you’re giving like insane doses you know like we were doing decades going there or like oh causes bladder cancer alright but yeah like the you know the ADI for those I kind of gave equivalents for like a hundred and fifty pound person anywhere from like it depends on on the compound but anywhere from like 35 to 60 packets a day like it would be really hard to reach that you know and even you know even if you do reach the ADI that still set many magnitudes of times lower than what we actually saw in rodents right right so yeah yeah because I definitely reach 35 switch over from Splenda to equal just cuz it wasn’t you know like there was not a ton of evidence for issues with it but at the time you know Splenda was kind of tatted like Oh like well sucralose it’s you know it’s better for you than aspartame but I think if anything there’s maybe a little bit more research showing that there are some gut issues from through clothes like I say there oh it’s just as far as like I guess playing devil’s advocate what some people would say is that okay we’re not detecting issues with normal amounts right we don’t see it but not everything is gonna be detected you know in blood work or in this six week sample but you know if this dose is a problem wouldn’t a smaller dose be a problem over years we don’t have 20-year studies maybe it’s one of your site you know which well I had my own thoughts on it but I wanna hear what your thoughts are first well that would have to we’d have to assume that like it’s going to accumulate in the body in some way and they actually do study before this stuff even reaches the market there are usually close to a decade’s worth of research and you know yeah we’re not seeking it out for like tens tens of 2010 zuv years and whatnot but like usually it’s many weeks or months and we’re looking for you know how what are what’s excreted in the urine and in the feces so the in these cases like we actually can say okay ninety-seven percent of it is excreted in the feces and the other three percent of it is excreted in the urine so literally it in your body for you know matter of hours and then and it’s it may not be metabolized at all like so just literally in one and out the other within the matter of you know a few hours or however long it takes for you know full gastric transit so we do have that kind of data to look at like whether there’s any bioaccumulation and we can say about these things that there isn’t but if there if there was something that was bio accumulating yeah certainly there’s risk but we can say that about like fat soluble vitamins you know and people aren’t like course you know like they’re not afraid of supplementing with a de and K and like yeah maybe even that one they maybe should be right I mean there are some issues with that so mm-hmm it’s funny um if they listen to this thing they might get annoyed but my my mom would my brother used to be like huge on 5-hour energies and like I should post on a picture of like this ridiculous he had like a hundred of them late at one time and I think my Molly would go grocery shopping my mom refused to buy them she’s like well I might as well just be buying you a pack of cigarettes and she’s like mom you drink coffee and you take a multivitamin that’s basically what that is like it’s just yeah I mean it’s just and it doesn’t matter how many times I’ll explain it or show that in like the information on diet soda well let’s you know unnatural chemicals and I I don’t know there’s always so many times I could explain it so yeah point out with aspartame like it’s made of two amino acids like really it’s just pretty much a dipeptide like yeah it’s made but like come on you know I mean yeah at a molecular level there are very few things that would would like in the food supply that are like really going to mess you up you know at the the amounts that we’re eating.
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