I have recently given up Diet Coke and artificial sweeteners, and it’s helping so much. I also have severely limited anything with added sugar. The only sweet things I have now are fruit and 70% dark chocolate. It’s made a big impact on how I feel and I’m slowly losing weight without even trying. It’s definitely the way to go!
@@tamanebp Yes, she can. Believe me, I have been addicted to coke/pepsi for years, switched to sugar free coke and finally got OFF it all. Just believe in yourself and talk to your God. Worked for me! Good luck! ;-))
Good for you. Keep it up! I went to a pure water drink diet. No sodas. No Juice. Cut sugar out of my diet, and within weeks all sorts of problems cleared up. Lost weight, regained energy and focus. I no longer crave sweets, and I too love dark chocolate. Darker the better. Walking daily is the only exercise really needed and the weight stays off. Back to my Freshman year weight. It can be done. But realize that sugar is pure evil.
I generally agree with this. When you stay away from sweeteners of any type your body gets used to less sweetness. Other foods taste better without extras.
That didn't happen in my case. Rather it did but had a different side effect. I could not eat fruit. They all seemed sickly sweet to me. Pineapples and grapes literally gave me headaches and toothaches. Of course I could have persisted with them a little and see if it went away. However the weight loss was done and I was looking to enjoying the fruits again. Enter sucralose. Boom problem solved. Fruit and even stuff like coconut water and sugar cane juice is great, and no sugar required.
@@seshadrisrinath diet coke doesnt make me crave sweet stuff, when I started dieting if I wanted something sweet I eat an apple, and if im thirsty I drink a diet coke, and yet I have no cravings , I guess it depends on person
@@wavethatcrashed9155 I cant eat apples, I do keto. I also dont like diet coke, but I drink publix diet ginger ale and lemon (sucralose vs aspartame). No cravings for me either. In fact I find a lot of things too sweet that people find normal, like zucchini and before I went to sucralose sweetened drinks, I couldn't even eat zucchini and squash. Now its edible but I find it sweet. I guess that's normal.
While I agree that more water throughout ones day is likely the best course of action for general health, the bias against non nutritive sweeteners is very apparent within the video, as you neglected to mention any of the meta-analyses that we have on randomized control trials looking at non nutritive sweeteners and weight loss or markers of the gut microbiome or insulin sensitivity that point in the exact opposite direction and show either beneficial effects on weight or a neutral effect on weight or the gut microbiome and insulin sensitivity. I'm happy to provide the links to the respective RCTs and Meta-analysis.
I came looking for some new information about artificial sweeteners but this video has very little information other than just saying "There are some studies showing correlation between artificial sweeteners and metabolic syndrome". The rest is just typical medical explanation of how things work. If you want some new definite info on artificial sweeteners, this video doesn't have any of that.
A question I have for him, is which artificial sweeteners is he basing it on. I stick with Splenda, since it's not "absorbed" by the body. I think it can affect the brain over time, but that may just be me and my sensitive body.. perhaps I have an underlying condition.
Are you kidding me? Has anyone checked the study at 4:48? The weight gain mentioned in your video is completely inaccurate. Here are the actual facts: - Body Weight: The regular cola group showed a tendency for weight gain, with an average increase of 1.25 kg (95% CI: -0.4, 2.7 kg; P = 0.1), but this was not statistically significant. The data mentioned in the video are entirely incorrect. Where did he get those numbers from?
Not to mention the diet cola group actually lost fat mass compared to water. This guy is a sham making up numbers, totally lost it when he spelled "vagus nerve" as "vegas"
Agreed. The study does not even mention 22 anywhere, and 1.25kg is not even 3 lbs. The diet soda group gained on average (0.114 kg± 1.1 kg), which means that some also lost weight. And 100 grams is nothing to worry about; women gain more than that due to a menstrual cycle. The water group gained on average (0.576 ± 1.0kg). So based solely on that data, it seems diet soda is better for weight loss. But like you said, it is not significant, so there was no real difference.
This video is pretty inconclusive other than that study that showed people who drank water lose weight comparatively to those who drank other liquids. It doesn't show that it sweeteners were the cause of anything other than slight weight gain. I wish we could fund a study like the one he mentioned so that we could have a more conclusive understanding of the effects of artificial sweeteners.
We don't need studies. Drink water and you will be healthier than those who drink anything other than water. I never met someone who is obese who only drinked water, in fact, those who drink only water are never obese from my own experience
Hi Mike, just a tip. It's always a good idea to add the studies you are talking about in the description. Now, I know how and where to find them. But most people don't. Thank you for sharing this video. Cheers, Christopher.
I hope you read them, because he misrepresented it. The water group from the sweetener group actually gained more weight than the diet soda group, and the cola group did not gain more than 3 lbs. (everything is in kilograms in the article)
I switched from diet drinks to water a few years ago. I discovered that the sweet taste was massively spiking my appetite. I do drink a couple of softdrinks as a treat on the weekends.
Personally never had a spike in appetite from diet sodas, if you eat well you will have stable insulin levels without any spikes. Drink a large glass of water whenever you feel hungry, most people don't even realize that the body's hunger signal and the cry for hydration feel the same. Today's meta studies on artificial sweeteners show no effect on insulin level whatsoever. The content of this video is mostly not very well researched and disregards more up-to-date research papers.
I've heard about this forever but I've never been able to find a good, straightforward explanation. You keep it straight to the point and make it easy to understand. Great video!
That's because most of this video is wrong or not up-to-date with current research. Artificial sweeteners can be consumed in doses that are common in e.g. a can of diet coke on a daily basis without any negative effect on metabolism, weight gain, etc.
I subscribed to this channel when there was less than 50K. I wanted to hear the truth about what I was consuming daily. This video does not disappoint me.
Hi, Dr. Hansen. Last year I watched a husband and wife's Keto channel. They tested around 5-6 sugar substitutes, waited a bit and then checked their glucose on a meter. The only one that showed a rise in glucose was Xylitol and by quite a bit. Personally I use only stevia which shows no rise on my glucose meter. Thanks for this video.
I moved from developing country into a developed country. My childhood diet was based on fats proteins and sugars, including white sugar. In my new country, I became addicted to artificially sweetened food as it is added to many foods and the prevalence of diet sodas is greater than sugared drinks. I put on weight over 10 years. From a skinny 5’7” weighing 7.5 st to 10 st. I have recently given up sweeteners and reverted to sugar sweetened drinks and full fat diet. I have returned to 7.5 st baseline weight. Im not sure it is insulin as i eat sugar but its definitely gut flora as i can feel the difference in digestion.
@@GenerationX_GR there’s a stevia soda brand that’s actually really good. Zevia. They also make energy drinks. But I only buy 2-4 a week. I don’t really like the stevia drops or monk fruit, but I’m on a keto diet so if I need something sweet I usually saving 1/2 my carbs for the day, and making a strawberry protein smoothie that uses a college protein mix that uses stevia, a cup of strawberries and 2 tsp of maple syrup. Maple is one of the better sweeteners. I also had a tbl of psyllium fiber to cut the net carbs. I started the diet bc I was hoping it would help with ME/CFS but I’ve also lost almost 50lbs in the 7 mos I’ve been on the diet. (I ate really well before, I’m a vegetarian and didn’t eat a lot of refined sugar, but cutting my carbs to under 50g a day and cutting all refined sugar has made a huge difference. But I’ve also had to develop a taste for less sweet in something that’s typically sweet. When I first tried low carb ice cream it was more like it gave the illusion of sweetness. But I’ve gotten used to it now. I had a tiny bite of my kids treat the other day and it tasted way to sweet. So you adapt.
Before switching to sugar free, I really bought this logic. Then one day I realized that my teeth were decaying because of the sugar. So I either had to stop, or die, cause especially after my insurance provider declared bankruptcy. So I stopped and now I just eat normally and feel great. My teeth are doing better. My body is doing better, and I'm learning to eat normally.
@Jo and Ivan I use a straw for sparkling water and brush with CTX to protect the teeth as well. Carbonated water isn't an issue if you take measures to reduce contact with teeth.
The claim is that diet soda leads to hunger and cravings. But I've personally never experienced this. Diet soda alone is very satisfying and curbs hunger. I think the main issue is that people start relying on diet drinks to "quench thirst" and stop drinking water. So they wind up dehydrated. That's why it's key that you still drink plenty of water every day.
Very solid conclusion doc. Glad to see you being objective and not jumping to conclusions while also not ignoring possible inferences that can be made and best practices moving forward!
I have been a diabetic since I was 9. I’m 46 now. During that time what was popular for sweetener was equal/nutrasweet. I used it to sweeten everything. And for years I’ve consumed nutrasweet/aspartame. I am totally addicted to it. Even though I switched to Splenda (because I thought it was safer) if I do not have a diet soda every other day, I get a headache that is hard to describe. About a year or so ago I went on a trip and I had this headache for three days. I felt sick. (I didn’t have a Diet Coke on that trip) I drank a Diet Coke and all my symptoms subsided. I couldn’t believe it. I haven’t stopped drinking it completely but I have cut back. I don’t know how to detox from this and do my job. The type of job I do you have to be precise and attention to detail. I feel stuck. I’m just now learning about Splenda and I’m super bummed about that. I need to just drink water only. But I just haven’t made that leap yet.
It kind of sounds like you got addicted to the caffeine in Diet coke. Diet coke has more caffeine than regular coke and caffeine withdraws can cause headaches. Next time you’re started to get a headache after not drinking diet come for a while, try drinking a bit of black coffee to see if that helps with the headache in order to test the theory
Drink super-diluted salt water instead. Also, lime/lemon water in the morning before breakfast. Your detox will be almost auto-pilot on those. If you want to help your kidneys more, a teaspoon of vinegar in a cup of water at night before bed.
@@rachelm4048 Don't worry, this video is painfully wrong, all side effects were found in a dish full of bacteria and giving a mouse x1000 the amount of sweetener from a can of diet soda. No study to this day has found any side effect or health detriment in any sweetener consumption in humans. Keep drinking diet sodas until you find what's wrong, it's completely fine.
Stevia is a non nutritive sweetener. Xylitol however is nutritive. It has half the calories of sugar so it isn't calorie free. I like xylitol because it has many health benefits. I use regular sugar for baking, etc, but I often use xylitol in my tea and other drinks. It's a health food really. It can cause digestive upset if you're not used to it, but that's only because it contains insoluble fiber, which is healthy. I worked my way up to using as much xylitol as I would normally use sugar in drinks. I particularly like its dental health benefits. Xylitol is also a prebiotic, which means it feeds good bacteria in the digestive system. I have felt healthier since I started using it years ago. My husband and I go through 3 lb bag of xylitol a month. Neither of us has had a cavity or gum problems since we started regularly using xylitol. I even put a teaspoon of it in my water, and I only chew xylitol sweetened gum. I cannot tell the difference in taste between sugar and xylitol, but some people claim they can. I dislike artificial sweetener because it tastes like pesticides to me, but xylitol has the same sweetness level as cane sugar and tastes identical to sugar to me.
Legitimately the most useful video related to the artificial sweetener and health correlation topic. This should be higher on everyone’s radar of something to watch. Great job!
I remember last yr. I lost 55 lbs in 9 months and i had a zero soda every day with a meal while intermittent fasting and walking 1 mile per day so it worked for me and i still drink them almost daily now
Keep it up, there are plenty big meta studies that contradict the content in this video and zero-sugar drinks are absolutely fine to drink as long as you keep it in moderation and get your primary fluid intake from water. I train a number of active natural bodybuilders that drink a can of coke zero/pepsi max a day and it has no noticeable effect on their metabolism
the insulin response isn't a real answer, consuming almost anything with taste will cause an insulin response. These studies dont seem to take into account calories consumed from what he mentioned here as well. Would like to heat the answer with someone who's more an expert in this field, can guarantee this isnt his field of expertise. To anyone out there, if artificial sweeteners are helping you lose weight keep at it, its the fact these obese people are replacing these 0 calorie drinks with more bad food choices like hamburgers, chips ect ...
So you were stressed, not sleeping well, not exercising, and eating junk food. Yeah blame the artificial sweetners for the weight gain. Im type 2 diabetic so maybe im not the best person to talk health. However I went on a diet, started exercising, and switched to diet sodas and sugar free candy. Im down 58 pounds near my highschool weight snd my last A1C was 5.6 without using medication. Artificial sweeteners have been very beneficial for my health and weight loss. In the past I would try to diet by cutting out all the sugary drnks and snacks. I would lose weight for a few months but then eventually gain it all back because I gave in to the sugar and junk food cravings. Now im able to satisfy my sweeth tooth with artificially sweetened drinks and snacks so I've been able to stick to my diet going on 2 years now where in the past I would only last for a few months.
lmao I had the exact same thought as you in the first two sentences. I would expect someone with an MD degree to at least highlight how all the other bad stuff was MUCH more likely to cause the weight gain.
This is a great subject. Early on there was at least one study on artificial sweetener done at a prominent Univ but after they published serious concerns their finding was cut and they had to stop. It is in most everything we eat.
I was a diet cola drinker for years. I am certain it caused me to acquire Hashimotos . I went from taking 75 mg of NP thyroid daily to 15 mg every 3 days after quitting. My antibodies have also come down significantly. I also lost my cravings for sweets and the feeling of being hungry all the time.
@@allenpaul102 Although genetics can increase the chance of one developing Hashimoto's, it is not gene-dependent. Well done, Sheri, for making such life-altering dietary changes.
Nutritionists agree: it's better to get your vitamins and minerals from food, not artificial supplements. The cofactors in food make it easier to absorb & utilize the nutrients. In my case, taking a calcium supplement (no change in diet) at surgeon's orders *utterly* *stopped* bone growth until I ended the supplement, then bone growth proceeded as normal. She was shocked! Most MDs don't get more than a cursory course in nutrition, which is a shame.
@@stanj7223 so true, here in Greece doctors are against vitamins calcium and vitamin C can harm the kidneys and cause kidney stones especially when someone doesnt consume lots of water while taking those 2 vitamins
I am thankful I never got into the diet and energy drinks. Your comment about having a dad bod without being a dad gave me a good giggle. Have a wonderful day.
Personally never had a spike in appetite from diet sodas, if you eat well you will have stable insulin levels without any spikes. Drink a large glass of water whenever you feel hungry, most people don't even realize that the body's hunger signal and the cry for hydration feel the same. Today's meta studies on artificial sweeteners show no effect on insulin level whatsoever. The content of this video is mostly not very well researched and disregards more up-to-date research papers.
I've been dealing with hemorrhoids for months and months maybe years. Stopped diet soda with aspertame and switched to drink squeezers with sucralose and they got insanely worse. Cut out both and switched to water, within a week my hemorrhoids were almost completely gone.
I would like to know more about Monk Fruit and Stevia. I recently started to use Monk Fruit for my iced tea and stevia for my coffee. But after listening to you it sounds as though Monk Fruit and Stevia are just as bad! I hope you will talk more about those two sweeteners.
It’s a scare tactic they are both fine. I’ve used them and been able to keep my weight stable. Even when I drank Diet Coke I was fine as well. Only reason why you gain weight as he said is when you eat junk with it
It’s a scare tactic they are both fine. I’ve used them and been able to keep my weight stable. Even when I drank Diet Coke I was fine as well. Only reason why you gain weight as he said is when you eat junk with it he was right about that part, other part I disagree with
@@MV-nt4bq they're all 0 calorie so they all wont make you gain weight, but like he said you eat so much artificial sugar you feel hungrier and you get addicted.
I'm allergic to Aspartame so I avoid it. That causes me to have to be very meticulous about reading labels. It is amazing to me how much A. added sugar there is to things you would never think they would add sugar (especially 'fat free items') B. how prevalent Aspartame is in the food we consume. I have tried to eliminate added sugar in my diet, and I do use Stevia in my coffee in the morning because it doesn't have the chemical after taste many have. It is also natural and not created in some lab from chemicals no one should be ingesting.
@@Marshas_Journey that’s unfortunate because stevia is like one the only natural plant extract sweeteners. It’s not synthetic it’s more organic. Try monk fruit tho.
@@Niekomojo o don’t use the pink. Sweet and low. My mom warned me of that one. She used the blue packs and the only one I like is the yellow pack. But I’m up for trying the one you mentioned
Artificial sweeteners have been around for decades. You think there would have been studies of their cause of metabolic syndrome by now. Oh never mind we don't want people to stop giving profits for these companies that care not about product safety but profit. Thank you for getting the information out to the people.
thank you for this informative video dr mike! i wish that you would have linked a few articles on this topic in your description box to give us more information on it
Nice video. I haven't had soda in many years except an occasional zevia, maybe 3 times a year. I do use stevia and coconut sugar on occasion as well. When I make cookie top coconut buns, I use unrefined sugar. I'm trying to live healthier. Videos like yours are helpful. Thanks
I’m having a full body allergic reaction sometimes when I eat items with these alternative sugars. Currently, sugar free green yogurts, yogurt protein bars, cookies n cream Hershey chocolate and condensed milk. I’m not allergic to milk or to cheese. Only consistent is when it’s a low carb item. Anyone have advice?
At work I have free drinks, and ever since I switched to exclusively drinking almost exclusive sugar free drinks, about 2 months ago, I lost about 3kgs. But I am also not someone that reacts to the feeling of hunger very strongly, especially when distracted working. So it did help me, but I am also trying to transition to drinking more non sweetened tea and water.
I gave up sugar, but not soda. I did switch to diet in my health/fitness journey. I ended up losing 25 lbs over 7 months while drinking... pretty much the same volume of sodas (including energy drinks) during that period. ~185 to 162 lbs between weigh ins at my doctor's office. I've sifted through a lot of the research off and on over the years, and I never saw a total control for the subject's nutrition to keep the same food choices, and also the same exercise/training routines when swapping in diet soda. To this day I've kept a static weight (though I did drop down to 154 lbs whilst training heavy cardio with a friend entering the marines), but have since climbed up to around 165 lbs after reducing cardio and putting on more muscle from weight training. I never recommend diet soda, but if you're going to drink something sweet you should opt for sugar free or reduced sugar--it's incredibly dense in calories, and I consider it the easiest and worst thing to casually overconsume.
Same, but I gave up cola completely after breaking 10 bones in 8 years, and scan showed osteoporosis. I blame it on Cola (phosphoric acid), diet and sugary, to which I was addicted. No one else in my family is prone to shattered bones.
Current meta studies suggest there is no effect on insulin levels by artificial sweeteners, in fact most content of this video is wrong/outdated at this point
just so it never makes me crave anything. I'm fine in only eating 2 meals without ever snacking, and I also never really add any body fat to me. his video is all bullcrap "evidences".
Regarding pop that uses HF Corn Syrup over Sugar, it’s my understanding is that fructose doesn’t elicit response as sugar which is 50/50. Also, table sugar is not a natural form as it’s missing the fiber from the cane. We are so addicted to sweet that I suspect we are getting overwhelmed with glucose to a point where our liver can’t take it. You have a great summary and appreciate the review. When we switched to corn syrup and low fat, it started to fall apart, and like any addiction, it does overwhelm the individual trying to get on top of this. Statistics are fine, but you loose track of the individual.
@@christineewing3492 I agree - apparently I left that part out (sorry). Since fructose doesn’t use insulin directly, you get the release due to taste, then sugar drops and you get hungry for even more and the liver gets trashed because it has to handle the HFCS. The result - fatty liver and insulin resistance.
I was at my highest weight. I allowed myself 1 semi-sweet drink a day (either from regular white sugar; from any sweeteners, juice) and no sweet drink rest of the day only water or plain tea. I lost 60lbs in 2 years with moderate carb intake (less rice) and moderate active lifestyle. I kept it off in the last 2 years. Since I work from home, I have gained so much weight. I need to think of another way to control/lose weights.
As mentioned by other commenters, allulose is missing while it might even be the light at the end of the tunnel. Also it is mention worthy that the weight studies with various beverages have been done with people consuming a standard diet. The results would most likely be very different for people on a low carb lifestyle. I am almost certain that they do not gain weight when consuming artificial sweeteners. Dr. Hansen, you and Dr. Westman should talk.
Why would a low carb diet make any difference? I don't see the connection. Artificial sweeteners work the same regardless. Low carb is an unhealthy fad diet because it tells people to limit some of the healthiest foods there are and has them replace these foods with high fat and excess protein. It's a fad diet with dangerous consequences to heart health and hhigher cancer rates. It's also completely unsustainable. No one is going to avoid eating bread for the rest of their lives. And nobody should be avoiding whole grains, vegetables and fruits. That's the foundation of a healthy diet.
@@mygirldarby Yup yup Sure anything you say Darby. Just dont say it to the 80lb I lost 6+ yrs ago and reversed all my bad bio markers and raised all my good bio markers. Very unhealthy fad, extremely unhealthy. 80lb lost, what could be worse, a fat 240lb guy turning into a 160lb guy, worst outcome ever.
Many other youtubers have already proven that the insulin response is not there with the diet sodas. If there's no calories there's no insulin being released, and no calories means no weight gain. Unless you drink it and eat more which its not the sodas fault, its the person's fault for eating the other food.
@@UnitedHornet Actually I have also done it myself. Evidently no one watches it. Its called life vs blood sugar. Like 50 videos. But some of them are cooking and like run into 10 parts. I also have one where I drank whiskey rather fast (like 1 drink in 10 mins) and watched my blood sugar drop to under 40, read low on the CGM, while I was still fine for hours after with no ill effects. I take a warm shower, and it raises to just over 40, then starts to drop again as I continue to fast.
i was curious about “setvia extract” because a person i know has recently been informed of teetering between pre diabetic to diabetic.. they’re doing a lot to look at what they consume, adjusting, getting a glucose meter, lancets & keeping a readings log daily.. but my brain’s eyebrow raised a little when i noticed they switched their coffee sweetener from a packet of raw cane sugar to “Truvia” which contains “erythritol, stevia leaf extract & ‘natural flavors’”.. does this fall into the “non nutritive sweeteners” category since you cited “stevia” in the very beginning? (i’ma already assuming it does) thank you for your video!
They need to go just coffee with no sweetner or sugar. "diabetic" in the sense you describe tells me it's type 2 which is actually insulin resistance. It can be reversed. Cut the carbs. All these alcohol sweetners are only able to be dealt with by the liver. The liver gets hit hard by them and further promotes a fatty liver. Cut them out. The only "good" thing about real sugar is the whole body can use it. I shake my head when I see people chugging or eating "zero sugar" anything as their livers are getting a helluva beating by all the loaded alcohol sweetners. Point them towards a carnivore with fasting eating plan. Check Dr Berg and especially Dr Ken Berry for the most carnivore and proper human diet information. They'll be normal in no time. Cut the plants, eat and not drink calories. Real meat, eggs, animal fat only. Yes, cook bacon and eggs in real butter with zero vegetable oil poison in it and eat as much as they want. That is true health food. Set up an eating window of 8 hours a day, non eating window of the other 16, so for example; eat between 10-6pm each day. Morning black coffee with nothing added is fine as it doesn't kick out of fasting. Start off slow, just start cutting things out progressively to minimise any carb withdrawals they may get that may cause dizziness, etc. Start with cutting adding anything to coffee, then on to the meals. Cut the plant content down and the animal content up.
@@MV60 thanks for your opinion.. indeed, i have spent much time trying to push to ‘just black’ but as much as they’ve adjusted everything else, they just want that 1 packet.. fine, whatever, but at least they immediately changed so many other things & got a monitor device, sticks & keep record 2-3x daily.. so far it’s (on average) been basically between 94-122! i’m personally impressed considering the other cuts they’ve heavily taken! it takes time, & in just 5 weeks, their doctor is reconsidering medication & just seeing where this goes w/another A1C test in the near future.. gotta prop up anyone that is at least willing to change most - not all - but most everything in such a short period of time, right? cheers!
Mike is ignoring the human randomized studies that show non nutritive sweeteners show improved weight loss, even over water in at least one study. Also if non nutritive sweeteners did give you insulin resistance and raised your insulin, we would see people going hypoglycemic left and right.
In the US most non-diet soft drinks are sweetened with high fructose corn syrup (HFCS) and have been since circa 1984. Fructose which is a five sided sugar does not use insulin in the body when it is digested. Insulin levels are linked to satiety or feeling full. 98% of HFCS which doesn't have the fiber and vitamins that fructose in fruits/vegetables have is processed in the liver and contributes to fatty liver syndrome instead of being digested slowly in the intestinal tract if it were in a fruit/vegetable. If you drank a soda sweetened with a six sided sugar like glucose or a disaccharide such as sucrose that breaks down into glucose and fructose you would feel more satiated than drinking a soda sweetened only with fructose. In 1969 cyclamates were banned for use as a artificial sweetener and now over 100 countries including European ones are allowing the use of cyclamates. If I had access to cyclamates now I would use them. They are a fantastic artificial sweetener and not as dangerous as was thought when they were fisrt banned. "Since the 1980s, the National Health and Nutrition Examination Survey (NHANES) has been charting obesity rates - and extreme obesity rates - as they've soared. Alongside the rise in obesity, we've also seen growing rates of associated chronic disease - like diabetes, heart disease, and metabolic syndrome." Part of this is the increase in portion size of fast food. The size of the drinks, fries and hamburger/sandwich is much larger than in the early 1980's. Corn that is used to make HFCS and potatoes are cheap sources of what ultimately ends up being sugars in the body. Portion size is important. Don't supersize the fries, HFCS soda or burger/sandwich unless you plan to skip the next meal. I usually use stevia for sweetener. I have heard aspartame has side effects. Xylitol and other alcohol based sweeteners have calories in them but don't promote tooth decay. They really upset my stomach. Severe metabolic syndrome isn't well understood even by doctors. One of my grandmothers had it and went from thin to obese by the time she was 30. Even on a strenuous diabetic diet (My grandfather had type 2 diabetes.) she could not lose all the weight she had gained. I had the same thing happen to me at age 25. There were earlier signs starting at age 16 of sudden weight gain of 20 lbs. which took me a year to slowly lose. I went untreated for 30 years because I didn't have enough symptoms and doctors didn't believe me. When I went from low thyroid to hyperthyroidism due to a benign tumor my metabolic syndrome became very apparent. If I didn't take Metformin I would make 5 - 10 times as much insulin as a normal person. I also am insulin resistant. My blood sugar has always been normal.
Fructose is the main problem. It goes straight to your liver, while glucose is used easily by your muscles and brain. You can maintain ketosis easier with a touch of glucose. Fructose is a lot like alcohol.
Thank you Dr, I appreciate this video. I notice that when I use sweetener (usually liquid monk fruit) in my coffee, and especially if I use too much and it’s too sweet, my insulin spikes. I can tell by how I feel 20-30 minutes after I drink it. So, I am drink my coffee with just heavy cream now. I feel much better, and I’m getting my energy back.
There're findings the coffee and cream are not healthy, as well. ))) So, use water instead of most coffees and use sweetener with 2-3 coffees and it should be ok.
I'm allergic to those artificial sweeteners, makes my throat feel like its closing. Some years ago I visited a nutritionist that advised avoiding anything artificial, including margarine. I also lost a good friend, suddenly, about 10 years ago, she was only in her 30s, you never saw her without a can of diet coke in her hand. She collapsed in a parking lot, went into a comma and never woke. This was a smart, well traveled woman with a doctorate , PHD and no serious health issues. I still miss her.
Awesome video doc. My wife just stopped me from drinking Diet Coke and Coke Zero. I hate her right now, but I’m sure I’ll be thanking her later. I only drink water, tea, and coffee now. I splurge on real sugar once in a while and a twist of lime sometimes.
Aargh! My kids have been on my case for years to quit Splenda. I can see a compromise, Splenda in Tea & Coffee, and drinking LOTS more water! Good info & great presentation. You've convinced me!! Diabetic mom in Tx.
You showed a picture of stevia and monkfruit. These have not been shown to raise insulin except for the small cephalic phase response seen in stevia. People who are on ketogenic diets use these. I've tested my keto & glucose after having these sweeteners and they did not raise my insulin. This was not addressed, is there a reason for this.
End of the day it seems fine to have diet sodas, so long as you can deal with the potential hunger spike and get good micronutrients from other sources. If you already struggle to control cravings, diet sweeteners might just make it worse. But otherwise I don’t really see a reason for a responsible individual to avoid diet soda in favor of regular soda
Dr. Mike, I would like you to speak about agave as a sugar substitute. I started using it in 2011 and only use it for my morning 6 ounce coffee. What do you think of that plant product? I am not obese and I am not facing metabolic syndrome/prediabetes or diabetes. Can you please shed some light on that? What do you use as a sugar substitute? I am a nurse practitioner who tells my patients that the evidence is not clear on artificial sweeteners and that they potentially cause more harm than good. They are slightly better but not by much. I know this much is true in dealing with my patients. Please tell me what you think about agave in moderation and what you use to sweeten anything you consume.
Clara, I'm no expert on sweeteners, but as hot as you look, I'd say keep doing whatever you're doing. That agave is some good tasting stuff. I also love maple syrup and pop with cane sugar, which is hard to find these days.
If you're not obese and don't have high blood sugar, I'd continue to use the Agave. It would not be suitable for diabetics or obese people as it's basically liquid sugar. I use a packet or two of Stevia a day. It doesn't raise my blood sugar or cause any health issues.
I never use artificial sweeteners in anything. I don’t drink sodas, I drink water and slightly sweetened green tea with demerara golden brown sugar. This sugar has some nutritional value. I always try to eat and drink natural instead of artificial Thanks for this video! .
@@Europa1749 I mean it's fine you dont overindulge which it doesnt seem like she's doing, if you want to talk about sugar, look at the starbucks drinks
Gloria, for the person who sarcastically posted that you must be fun at parties, I don't need to tell you this but, don't listen to that person. If he or she does have fun at parties by drinking and eating sugary stuff, he/she will pay the price later. You continue to do the right thing. I'll continue to do the same and eat right. Ever since I got a divorce, my nutrition has been very good, and feel better than when I was married and would eat ugly. Do the right thing no matter what.
I'm the skinny type and I usually don't gain or lose weight easily. Since I started drinking Coke last year, I've gain 20lbs (which is not completely a bad thing because my BMI was 17-18). However, I started to have craving for sweets and junk food, and eventually my weight gain is out of control. I started to switch to Non-Sugar Coke since 2 months ago. My craving is less than before, and I still gain a some weight, but not as much as before. I'm going to switch to water eventually. As a previously skinny person, I find it pretty crazy how addictive sugar is. Thanks for providing the information Dr. Hansen. Great video as always.
well if youre that skinny I doubt your body wants to lose weight easier. I think that is kinda bad since it has so much sugar, you should have just drunk milk or eat a couple scoops of peanut butter each day, why did you start drinking coke with the intention of gaining weight lol, well I guess you learned something.
It took years but eventually I got off the sugar substitutes. All the keto snacks are packed with it and most of the DIY keto desserts. Sometimes difficult to stay on the straight and narrow.
Most sugar substitutes, both natural and artificial, still cause impact to insulin. There are 2 natural no calorie sweeteners however that do not impact insulin. Allulose and Erythritol are both natural and don't impact either glucose or insulin. Neither are quite as sweet as sugar but around about 70% as sweet. I really wish the soda makers would start using Allulose for diet/no sugar sodas. I use allulose for baking very low carb muffins and other low carb bread or cake type foods.
Both allulose and Erythritol can have side effect on your health and body and doesn't look safe for me. They both have impact on your flora. Frankly, aspartame looks better for me.
@@sant4398 Aspartame is the sweetener that has the most impact on your gut flora. It can turn normally beneficial bacteria into pathogens. Allulose has been show to actually increase many of the benefits of the gut biome.
Please show sources that aspertame (for example) spikes insulin. I have had extensive insulin tests done a labs while I had to be fasted. They said no calorie drinks were fine while fasting in preparation for the tests. I have had dozens upon dozens of these tests. Not one single time has my intake of aspartame drinks while fasting spiked my insulin (which sometimes is up to 32 oz of diet coke or coke zero). The stuff about causing more hunger could be true for some people, and speculation is fine, but please don't state things as fact that aren't (or please state you sources).
Good for you Mike!!! Thanks for this video glad to see that you are advocating a healthy diet, most conventional doctors are clueless and that is why I only use "alternative medicine".
I have recently given up Diet Coke and artificial sweeteners, and it’s helping so much. I also have severely limited anything with added sugar. The only sweet things I have now are fruit and 70% dark chocolate. It’s made a big impact on how I feel and I’m slowly losing weight without even trying. It’s definitely the way to go!
My gf is trying to lose weight but has said that she doesn't think she could ever give up her Diet Coke.
@@tamanebp Yes, she can. Believe me, I have been addicted to coke/pepsi for years, switched to sugar free coke and finally got OFF it all. Just believe in yourself and talk to your God. Worked for me! Good luck! ;-))
Good for you. Keep it up! I went to a pure water drink diet. No sodas. No Juice. Cut sugar out of my diet, and within weeks all sorts of problems cleared up. Lost weight, regained energy and focus. I no longer crave sweets, and I too love dark chocolate. Darker the better. Walking daily is the only exercise really needed and the weight stays off. Back to my Freshman year weight. It can be done. But realize that sugar is pure evil.
I use in only in gum
Not sodas
I drink water, and green tea
If I have soda, I use regular and fill it mostly with ice
@@tamanebp have her use matcha green tea
I generally agree with this. When you stay away from sweeteners of any type your body gets used to less sweetness. Other foods taste better without extras.
That didn't happen in my case. Rather it did but had a different side effect. I could not eat fruit. They all seemed sickly sweet to me. Pineapples and grapes literally gave me headaches and toothaches. Of course I could have persisted with them a little and see if it went away. However the weight loss was done and I was looking to enjoying the fruits again. Enter sucralose. Boom problem solved. Fruit and even stuff like coconut water and sugar cane juice is great, and no sugar required.
@@seshadrisrinath Even our produce has been hand selected with the sweetest varieties propagated.
@@jmr oh yea zucchini and squash were sweet too. But there it mattered less, I'd put more garlic and red pepper when making my batch.
@@seshadrisrinath diet coke doesnt make me crave sweet stuff, when I started dieting if I wanted something sweet I eat an apple, and if im thirsty I drink a diet coke, and yet I have no cravings , I guess it depends on person
@@wavethatcrashed9155 I cant eat apples, I do keto. I also dont like diet coke, but I drink publix diet ginger ale and lemon (sucralose vs aspartame). No cravings for me either. In fact I find a lot of things too sweet that people find normal, like zucchini and before I went to sucralose sweetened drinks, I couldn't even eat zucchini and squash. Now its edible but I find it sweet. I guess that's normal.
While I agree that more water throughout ones day is likely the best course of action for general health, the bias against non nutritive sweeteners is very apparent within the video, as you neglected to mention any of the meta-analyses that we have on randomized control trials looking at non nutritive sweeteners and weight loss or markers of the gut microbiome or insulin sensitivity that point in the exact opposite direction and show either beneficial effects on weight or a neutral effect on weight or the gut microbiome and insulin sensitivity. I'm happy to provide the links to the respective RCTs and Meta-analysis.
I came looking for some new information about artificial sweeteners but this video has very little information other than just saying "There are some studies showing correlation between artificial sweeteners and metabolic syndrome". The rest is just typical medical explanation of how things work. If you want some new definite info on artificial sweeteners, this video doesn't have any of that.
@@Parker_Miller_M.S. please do, Id love to read them.
A question I have for him, is which artificial sweeteners is he basing it on.
I stick with Splenda, since it's not "absorbed" by the body. I think it can affect the brain over time, but that may just be me and my sensitive body.. perhaps I have an underlying condition.
Excuse me...please stop writing what I was going to write in a fashion superior to how I was going to write it.
@@LordSlag sorry sir won't happen again
Are you kidding me? Has anyone checked the study at 4:48?
The weight gain mentioned in your video is completely inaccurate. Here are the actual facts:
- Body Weight: The regular cola group showed a tendency for weight gain, with an average increase of 1.25 kg (95% CI: -0.4, 2.7 kg; P = 0.1), but this was not statistically significant.
The data mentioned in the video are entirely incorrect. Where did he get those numbers from?
Not to mention the diet cola group actually lost fat mass compared to water. This guy is a sham making up numbers, totally lost it when he spelled "vagus nerve" as "vegas"
Agreed. The study does not even mention 22 anywhere, and 1.25kg is not even 3 lbs. The diet soda group gained on average (0.114 kg± 1.1 kg), which means that some also lost weight. And 100 grams is nothing to worry about; women gain more than that due to a menstrual cycle. The water group gained on average (0.576 ± 1.0kg). So based solely on that data, it seems diet soda is better for weight loss. But like you said, it is not significant, so there was no real difference.
This video is pretty inconclusive other than that study that showed people who drank water lose weight comparatively to those who drank other liquids. It doesn't show that it sweeteners were the cause of anything other than slight weight gain. I wish we could fund a study like the one he mentioned so that we could have a more conclusive understanding of the effects of artificial sweeteners.
We don't need studies. Drink water and you will be healthier than those who drink anything other than water. I never met someone who is obese who only drinked water, in fact, those who drink only water are never obese from my own experience
@@senjusan6359 exhibit A: my parents
I agree.. and it doesn’t pertain only to drinks, as senjusan mentions, but to artificially sweetened foods too. Studies would be helpful.
@@thebcwonder4850 Its true though
Hi Mike, just a tip. It's always a good idea to add the studies you are talking about in the description. Now, I know how and where to find them. But most people don't. Thank you for sharing this video. Cheers, Christopher.
I hope you read them, because he misrepresented it. The water group from the sweetener group actually gained more weight than the diet soda group, and the cola group did not gain more than 3 lbs. (everything is in kilograms in the article)
I switched from diet drinks to water a few years ago. I discovered that the sweet taste was massively spiking my appetite. I do drink a couple of softdrinks as a treat on the weekends.
Try Green cola or Zevia if you haven't already.
I've always been that way were sweetness spikes my appetite for about 15 to 20 minutes. By the time I'm done cooking, I'm not hungry anymore.
@@South3West77 Zevia is delicious
Personally never had a spike in appetite from diet sodas, if you eat well you will have stable insulin levels without any spikes. Drink a large glass of water whenever you feel hungry, most people don't even realize that the body's hunger signal and the cry for hydration feel the same. Today's meta studies on artificial sweeteners show no effect on insulin level whatsoever. The content of this video is mostly not very well researched and disregards more up-to-date research papers.
Wasn't specific to being diet soda, was due to sweetness of any kind...causes me to downward spiral.
I've heard about this forever but I've never been able to find a good, straightforward explanation. You keep it straight to the point and make it easy to understand. Great video!
That's because most of this video is wrong or not up-to-date with current research. Artificial sweeteners can be consumed in doses that are common in e.g. a can of diet coke on a daily basis without any negative effect on metabolism, weight gain, etc.
This is the best video on this subject. Thank you 🙏
I subscribed to this channel when there was less than 50K. I wanted to hear the truth about what I was consuming daily. This video does not disappoint me.
Hi, Dr. Hansen. Last year I watched a husband and wife's Keto channel. They tested around 5-6 sugar substitutes, waited a bit and then checked their glucose on a meter. The only one that showed a rise in glucose was Xylitol and by quite a bit. Personally I use only stevia which shows no rise on my glucose meter. Thanks for this video.
Did they do sugar alcohols like erythritol ?
Thanks, do you remeu if they checked their insulin level? Doc mentioned the insulin levels, not sugar levels.
Artificial sweeteners cause insulin to go up because of the sweet taste even though blood glucose doesn't change.
Malitol also
@@gtw4546 No they don't. They make you crave sweet things.
I moved from developing country into a developed country. My childhood diet was based on fats proteins and sugars, including white sugar. In my new country, I became addicted to artificially sweetened food as it is added to many foods and the prevalence of diet sodas is greater than sugared drinks. I put on weight over 10 years. From a skinny 5’7” weighing 7.5 st to 10 st. I have recently given up sweeteners and reverted to sugar sweetened drinks and full fat diet. I have returned to 7.5 st baseline weight. Im not sure it is insulin as i eat sugar but its definitely gut flora as i can feel the difference in digestion.
Any difference with natural sweeteners like Stevia and Monkfruit?
He mentions those as same as the others
@@GenerationX_GR there’s a stevia soda brand that’s actually really good. Zevia. They also make energy drinks. But I only buy 2-4 a week. I don’t really like the stevia drops or monk fruit, but I’m on a keto diet so if I need something sweet I usually saving 1/2 my carbs for the day, and making a strawberry protein smoothie that uses a college protein mix that uses stevia, a cup of strawberries and 2 tsp of maple syrup. Maple is one of the better sweeteners. I also had a tbl of psyllium fiber to cut the net carbs. I started the diet bc I was hoping it would help with ME/CFS but I’ve also lost almost 50lbs in the 7 mos I’ve been on the diet. (I ate really well before, I’m a vegetarian and didn’t eat a lot of refined sugar, but cutting my carbs to under 50g a day and cutting all refined sugar has made a huge difference. But I’ve also had to develop a taste for less sweet in something that’s typically sweet. When I first tried low carb ice cream it was more like it gave the illusion of sweetness. But I’ve gotten used to it now. I had a tiny bite of my kids treat the other day and it tasted way to sweet. So you adapt.
Before switching to sugar free, I really bought this logic. Then one day I realized that my teeth were decaying because of the sugar. So I either had to stop, or die, cause especially after my insurance provider declared bankruptcy.
So I stopped and now I just eat normally and feel great. My teeth are doing better. My body is doing better, and I'm learning to eat normally.
@Jo and Ivan Anything carbonated is going to contain carbonic acid which is a mild acid, but over time it will eat away at the enamel of your teeth
@Jo and Ivan I use a straw for sparkling water and brush with CTX to protect the teeth as well. Carbonated water isn't an issue if you take measures to reduce contact with teeth.
@@scpatl4now doesn’t carbonic acid decompose?
@@thebcwonder4850 not until after you open it and you've already consumed it...so unless you are into flat soda...not so much
The claim is that diet soda leads to hunger and cravings. But I've personally never experienced this. Diet soda alone is very satisfying and curbs hunger.
I think the main issue is that people start relying on diet drinks to "quench thirst" and stop drinking water. So they wind up dehydrated. That's why it's key that you still drink plenty of water every day.
Very solid conclusion doc. Glad to see you being objective and not jumping to conclusions while also not ignoring possible inferences that can be made and best practices moving forward!
I have been a diabetic since I was 9. I’m 46 now. During that time what was popular for sweetener was equal/nutrasweet. I used it to sweeten everything. And for years I’ve consumed nutrasweet/aspartame. I am totally addicted to it. Even though I switched to Splenda (because I thought it was safer) if I do not have a diet soda every other day, I get a headache that is hard to describe. About a year or so ago I went on a trip and I had this headache for three days. I felt sick. (I didn’t have a Diet Coke on that trip) I drank a Diet Coke and all my symptoms subsided. I couldn’t believe it. I haven’t stopped drinking it completely but I have cut back. I don’t know how to detox from this and do my job. The type of job I do you have to be precise and attention to detail. I feel stuck. I’m just now learning about Splenda and I’m super bummed about that. I need to just drink water only. But I just haven’t made that leap yet.
It kind of sounds like you got addicted to the caffeine in Diet coke. Diet coke has more caffeine than regular coke and caffeine withdraws can cause headaches. Next time you’re started to get a headache after not drinking diet come for a while, try drinking a bit of black coffee to see if that helps with the headache in order to test the theory
Drink super-diluted salt water instead. Also, lime/lemon water in the morning before breakfast. Your detox will be almost auto-pilot on those. If you want to help your kidneys more, a teaspoon of vinegar in a cup of water at night before bed.
@@Mikeyx721 I have tried that but the headache didn’t subside. The trip I mentioned, I had coffee every morning That’s why I think it’s the aspartame.
@@rachelm4048 Don't worry, this video is painfully wrong, all side effects were found in a dish full of bacteria and giving a mouse x1000 the amount of sweetener from a can of diet soda. No study to this day has found any side effect or health detriment in any sweetener consumption in humans. Keep drinking diet sodas until you find what's wrong, it's completely fine.
Drink plenty of water 💧 instead of
Thanks for the great info! What about natural sweeteners like stevia or xylitol? Are they any comparison?
Stevia is a non nutritive sweetener. Xylitol however is nutritive. It has half the calories of sugar so it isn't calorie free. I like xylitol because it has many health benefits. I use regular sugar for baking, etc, but I often use xylitol in my tea and other drinks. It's a health food really. It can cause digestive upset if you're not used to it, but that's only because it contains insoluble fiber, which is healthy. I worked my way up to using as much xylitol as I would normally use sugar in drinks. I particularly like its dental health benefits. Xylitol is also a prebiotic, which means it feeds good bacteria in the digestive system. I have felt healthier since I started using it years ago. My husband and I go through 3 lb bag of xylitol a month. Neither of us has had a cavity or gum problems since we started regularly using xylitol. I even put a teaspoon of it in my water, and I only chew xylitol sweetened gum.
I cannot tell the difference in taste between sugar and xylitol, but some people claim they can. I dislike artificial sweetener because it tastes like pesticides to me, but xylitol has the same sweetness level as cane sugar and tastes identical to sugar to me.
We need Dr. Mikhail to talk about this!
Any super useful/super informative video should deserve a super thanks (when possible).
Legitimately the most useful video related to the artificial sweetener and health correlation topic. This should be higher on everyone’s radar of something to watch. Great job!
I remember last yr. I lost 55 lbs in 9 months and i had a zero soda every day with a meal while intermittent fasting and walking 1 mile per day so it worked for me and i still drink them almost daily now
Keep it up, there are plenty big meta studies that contradict the content in this video and zero-sugar drinks are absolutely fine to drink as long as you keep it in moderation and get your primary fluid intake from water. I train a number of active natural bodybuilders that drink a can of coke zero/pepsi max a day and it has no noticeable effect on their metabolism
I prefer Dr. Hansen than the other Dr. Mike. I get more serious information on here than the other guy to be honest.
the insulin response isn't a real answer, consuming almost anything with taste will cause an insulin response. These studies dont seem to take into account calories consumed from what he mentioned here as well. Would like to heat the answer with someone who's more an expert in this field, can guarantee this isnt his field of expertise. To anyone out there, if artificial sweeteners are helping you lose weight keep at it, its the fact these obese people are replacing these 0 calorie drinks with more bad food choices like hamburgers, chips ect ...
So you were stressed, not sleeping well, not exercising, and eating junk food. Yeah blame the artificial sweetners for the weight gain.
Im type 2 diabetic so maybe im not the best person to talk health. However I went on a diet, started exercising, and switched to diet sodas and sugar free candy. Im down 58 pounds near my highschool weight snd my last A1C was 5.6 without using medication. Artificial sweeteners have been very beneficial for my health and weight loss.
In the past I would try to diet by cutting out all the sugary drnks and snacks. I would lose weight for a few months but then eventually gain it all back because I gave in to the sugar and junk food cravings. Now im able to satisfy my sweeth tooth with artificially sweetened drinks and snacks so I've been able to stick to my diet going on 2 years now where in the past I would only last for a few months.
lmao I had the exact same thought as you in the first two sentences. I would expect someone with an MD degree to at least highlight how all the other bad stuff was MUCH more likely to cause the weight gain.
This is a great subject. Early on there was at least one study on artificial sweetener done at a prominent Univ but after they published serious concerns their finding was cut and they had to stop. It is in most everything we eat.
Got any more conspiracy theories up your sleeve?
I was a diet cola drinker for years. I am certain it caused me to acquire Hashimotos . I went from taking 75 mg of NP thyroid daily to 15 mg every 3 days after quitting. My antibodies have also come down significantly. I also lost my cravings for sweets and the feeling of being hungry all the time.
Diet soda doesn’t give you hashi’s. Hashi’s is genetic. Blame your parents.
@@allenpaul102 Although genetics can increase the chance of one developing Hashimoto's, it is not gene-dependent. Well done, Sheri, for making such life-altering dietary changes.
Excellent information. How about a video on if we really need multi-vitamin mineral pills? Thanks.
Nutritionists agree: it's better to get your vitamins and minerals from food, not artificial supplements. The cofactors in food make it easier to absorb & utilize the nutrients. In my case, taking a calcium supplement (no change in diet) at surgeon's orders *utterly* *stopped* bone growth until I ended the supplement, then bone growth proceeded as normal. She was shocked! Most MDs don't get more than a cursory course in nutrition, which is a shame.
@@stanj7223 so true, here in Greece doctors are against vitamins calcium and vitamin C can harm the kidneys and cause kidney stones especially when someone doesnt consume lots of water while taking those 2 vitamins
I am thankful I never got into the diet and energy drinks. Your comment about having a dad bod without being a dad gave me a good giggle. Have a wonderful day.
Great video. Outstanding subject and very clear analysis. Thanks 🙏🏻
Best explanation on this subject so far.
I can say from my experience, I would crave food more and end up overeating. Thank you, Dr. Mike for sharing this
I knew a man, who used to drink lots of diet Pepsi
Last time I saw him, it looked like he gained 100 lbs
Personally never had a spike in appetite from diet sodas, if you eat well you will have stable insulin levels without any spikes. Drink a large glass of water whenever you feel hungry, most people don't even realize that the body's hunger signal and the cry for hydration feel the same. Today's meta studies on artificial sweeteners show no effect on insulin level whatsoever. The content of this video is mostly not very well researched and disregards more up-to-date research papers.
Can’t wait for Coach Greg to get ahold of this!
I've been dealing with hemorrhoids for months and months maybe years. Stopped diet soda with aspertame and switched to drink squeezers with sucralose and they got insanely worse. Cut out both and switched to water, within a week my hemorrhoids were almost completely gone.
hmm might have to give that a shot
Isn’t it more likely that you were hydrating better drinking the water, while lessened constipation and reduced your hemorrhoids?
Plenty of soda drinkers who've NEVER had hemorhoids, good lord. You've got something else going on.
I would like to know more about Monk Fruit and Stevia. I recently started to use Monk Fruit for my iced tea and stevia for my coffee. But after listening to you it sounds as though Monk Fruit and Stevia are just as bad! I hope you will talk more about those two sweeteners.
I am told Monk Fruit DOES NOT effect insulin levels.
I am very interested too I use monk sweetener
It’s a scare tactic they are both fine. I’ve used them and been able to keep my weight stable. Even when I drank Diet Coke I was fine as well. Only reason why you gain weight as he said is when you eat junk with it
It’s a scare tactic they are both fine. I’ve used them and been able to keep my weight stable. Even when I drank Diet Coke I was fine as well. Only reason why you gain weight as he said is when you eat junk with it he was right about that part, other part I disagree with
@@MV-nt4bq they're all 0 calorie so they all wont make you gain weight, but like he said you eat so much artificial sugar you feel hungrier and you get addicted.
I'm allergic to Aspartame so I avoid it. That causes me to have to be very meticulous about reading labels. It is amazing to me how much
A. added sugar there is to things you would never think they would add sugar (especially 'fat free items')
B. how prevalent Aspartame is in the food we consume.
I have tried to eliminate added sugar in my diet, and I do use Stevia in my coffee in the morning because it doesn't have the chemical after taste many have. It is also natural and not created in some lab from chemicals no one should be ingesting.
I tried stevia in the passed and it made me feel dizzy. So I use slendia. Has stevia ever made you feel weird
Being “natural” doesn’t have any relevance to whether or not something is safe. Plants produce the most toxic “natural” substances.
@@Marshas_Journey that’s unfortunate because stevia is like one the only natural plant extract sweeteners. It’s not synthetic it’s more organic. Try monk fruit tho.
Stevia has the worst bitter aftertaste. Sucralose has no aftertaste.
@@Niekomojo o don’t use the pink. Sweet and low. My mom warned me of that one. She used the blue packs and the only one I like is the yellow pack. But I’m up for trying the one you mentioned
Thank you 🙂 Have a great day.
Artificial sweeteners have been around for decades. You think there would have been studies of their cause of metabolic syndrome by now. Oh never mind we don't want people to stop giving profits for these companies that care not about product safety but profit. Thank you for getting the information out to the people.
I mean it still is a product that should be enjoyed in moderation like normal soda, but most people in america dont enjoy it in moderation
There have been so many other changes in diets over the same time, it would be impossible to say it's just artificial sweetener.
Is zevia good? I tried the black cherry and it actually tastes really good
What's the Vegas nerve? ( 4:06 )
thank you for this informative video dr mike! i wish that you would have linked a few articles on this topic in your description box to give us more information on it
Water & Lemon 🍋 😋 😍
Holy cannoli! Truth and sense on RUclips!! What a concept!
Nice video. I haven't had soda in many years except an occasional zevia, maybe 3 times a year. I do use stevia and coconut sugar on occasion as well. When I make cookie top coconut buns, I use unrefined sugar. I'm trying to live healthier. Videos like yours are helpful. Thanks
Thanks for the information
What about stevia and monk fruit? Does the pancreas react the same way?
I’m having a full body allergic reaction sometimes when I eat items with these alternative sugars. Currently, sugar free green yogurts, yogurt protein bars, cookies n cream Hershey chocolate and condensed milk.
I’m not allergic to milk or to cheese. Only consistent is when it’s a low carb item.
Anyone have advice?
At work I have free drinks, and ever since I switched to exclusively drinking almost exclusive sugar free drinks, about 2 months ago, I lost about 3kgs. But I am also not someone that reacts to the feeling of hunger very strongly, especially when distracted working.
So it did help me, but I am also trying to transition to drinking more non sweetened tea and water.
i drink sugar free drinks all of the time, especially when im losing weight, it helps with cravings.
Does Aspartame up your blood sugar?
I gave up sugar, but not soda. I did switch to diet in my health/fitness journey. I ended up losing 25 lbs over 7 months while drinking... pretty much the same volume of sodas (including energy drinks) during that period. ~185 to 162 lbs between weigh ins at my doctor's office. I've sifted through a lot of the research off and on over the years, and I never saw a total control for the subject's nutrition to keep the same food choices, and also the same exercise/training routines when swapping in diet soda.
To this day I've kept a static weight (though I did drop down to 154 lbs whilst training heavy cardio with a friend entering the marines), but have since climbed up to around 165 lbs after reducing cardio and putting on more muscle from weight training.
I never recommend diet soda, but if you're going to drink something sweet you should opt for sugar free or reduced sugar--it's incredibly dense in calories, and I consider it the easiest and worst thing to casually overconsume.
Same, but I gave up cola completely after breaking 10 bones in 8 years, and scan showed osteoporosis. I blame it on Cola (phosphoric acid), diet and sugary, to which I was addicted. No one else in my family is prone to shattered bones.
How tall are you?
@@stinkytoes5374 6'0".
You are only talking about weight loss though! Diet soda is full of artificial sweeteners. Toxic.
Accurate and helpful, thanks for pulling all this together. All the best J
The artificial sugar triggering insulin that then makes you hungry makes perfect sense. Great take, Doc! Thank you for the info
Most artificial sweeteners have no effect on blood glucose or insulin
@@jonathancummings4659 Not according to the studies by 2 Fit Doctors.
Current meta studies suggest there is no effect on insulin levels by artificial sweeteners, in fact most content of this video is wrong/outdated at this point
just so it never makes me crave anything. I'm fine in only eating 2 meals without ever snacking, and I also never really add any body fat to me. his video is all bullcrap "evidences".
Regarding pop that uses HF Corn Syrup over Sugar, it’s my understanding is that fructose doesn’t elicit response as sugar which is 50/50. Also, table sugar is not a natural form as it’s missing the fiber from the cane. We are so addicted to sweet that I suspect we are getting overwhelmed with glucose to a point where our liver can’t take it. You have a great summary and appreciate the review. When we switched to corn syrup and low fat, it started to fall apart, and like any addiction, it does overwhelm the individual trying to get on top of this. Statistics are fine, but you loose track of the individual.
But fructose is bad for the liver.
@@christineewing3492 I agree - apparently I left that part out (sorry). Since fructose doesn’t use insulin directly, you get the release due to taste, then sugar drops and you get hungry for even more and the liver gets trashed because it has to handle the HFCS. The result - fatty liver and insulin resistance.
I was at my highest weight. I allowed myself 1 semi-sweet drink a day (either from regular white sugar; from any sweeteners, juice) and no sweet drink rest of the day only water or plain tea. I lost 60lbs in 2 years with moderate carb intake (less rice) and moderate active lifestyle. I kept it off in the last 2 years. Since I work from home, I have gained so much weight. I need to think of another way to control/lose weights.
Can you stand instead of sitting while working at home?
Carnivore with fasting. Cut the carbs further. Weight maintenance is 99% diet, 1% exercise. Eat and don't drink calories. Solved.
New Subscriber!❤ Thank you!👍
As mentioned by other commenters, allulose is missing while it might even be the light at the end of the tunnel.
Also it is mention worthy that the weight studies with various beverages have been done with people consuming a standard diet.
The results would most likely be very different for people on a low carb lifestyle. I am almost certain that they do not gain weight when consuming artificial sweeteners.
Dr. Hansen, you and Dr. Westman should talk.
I am low carb and dont gain weight from sucralose sweetened beverages.
Why would a low carb diet make any difference? I don't see the connection. Artificial sweeteners work the same regardless. Low carb is an unhealthy fad diet because it tells people to limit some of the healthiest foods there are and has them replace these foods with high fat and excess protein. It's a fad diet with dangerous consequences to heart health and hhigher cancer rates. It's also completely unsustainable. No one is going to avoid eating bread for the rest of their lives. And nobody should be avoiding whole grains, vegetables and fruits. That's the foundation of a healthy diet.
@@mygirldarby Yup yup Sure anything you say Darby. Just dont say it to the 80lb I lost 6+ yrs ago and reversed all my bad bio markers and raised all my good bio markers. Very unhealthy fad, extremely unhealthy. 80lb lost, what could be worse, a fat 240lb guy turning into a 160lb guy, worst outcome ever.
Many other youtubers have already proven that the insulin response is not there with the diet sodas. If there's no calories there's no insulin being released, and no calories means no weight gain. Unless you drink it and eat more which its not the sodas fault, its the person's fault for eating the other food.
@@UnitedHornet Actually I have also done it myself. Evidently no one watches it. Its called life vs blood sugar. Like 50 videos. But some of them are cooking and like run into 10 parts. I also have one where I drank whiskey rather fast (like 1 drink in 10 mins) and watched my blood sugar drop to under 40, read low on the CGM, while I was still fine for hours after with no ill effects. I take a warm shower, and it raises to just over 40, then starts to drop again as I continue to fast.
Very informative video. Thank you !
i was curious about “setvia extract” because a person i know has recently been informed of teetering between pre diabetic to diabetic.. they’re doing a lot to look at what they consume, adjusting, getting a glucose meter, lancets & keeping a readings log daily.. but my brain’s eyebrow raised a little when i noticed they switched their coffee sweetener from a packet of raw cane sugar to “Truvia” which contains “erythritol, stevia leaf extract & ‘natural flavors’”.. does this fall into the “non nutritive sweeteners” category since you cited “stevia” in the very beginning? (i’ma already assuming it does) thank you for your video!
They need to go just coffee with no sweetner or sugar. "diabetic" in the sense you describe tells me it's type 2 which is actually insulin resistance. It can be reversed. Cut the carbs. All these alcohol sweetners are only able to be dealt with by the liver. The liver gets hit hard by them and further promotes a fatty liver. Cut them out. The only "good" thing about real sugar is the whole body can use it. I shake my head when I see people chugging or eating "zero sugar" anything as their livers are getting a helluva beating by all the loaded alcohol sweetners. Point them towards a carnivore with fasting eating plan. Check Dr Berg and especially Dr Ken Berry for the most carnivore and proper human diet information. They'll be normal in no time. Cut the plants, eat and not drink calories. Real meat, eggs, animal fat only. Yes, cook bacon and eggs in real butter with zero vegetable oil poison in it and eat as much as they want. That is true health food. Set up an eating window of 8 hours a day, non eating window of the other 16, so for example; eat between 10-6pm each day. Morning black coffee with nothing added is fine as it doesn't kick out of fasting. Start off slow, just start cutting things out progressively to minimise any carb withdrawals they may get that may cause dizziness, etc. Start with cutting adding anything to coffee, then on to the meals. Cut the plant content down and the animal content up.
@@MV60 thanks for your opinion.. indeed, i have spent much time trying to push to ‘just black’ but as much as they’ve adjusted everything else, they just want that 1 packet.. fine, whatever, but at least they immediately changed so many other things & got a monitor device, sticks & keep record 2-3x daily.. so far it’s (on average) been basically between 94-122! i’m personally impressed considering the other cuts they’ve heavily taken! it takes time, & in just 5 weeks, their doctor is reconsidering medication & just seeing where this goes w/another A1C test in the near future.. gotta prop up anyone that is at least willing to change most - not all - but most everything in such a short period of time, right? cheers!
Love the video Doctor Mike! I think you might have misspelled "vagus nerve" at 4:06 but thank you for the in depth video!
Mike is ignoring the human randomized studies that show non nutritive sweeteners show improved weight loss, even over water in at least one study. Also if non nutritive sweeteners did give you insulin resistance and raised your insulin, we would see people going hypoglycemic left and right.
This explains it. Thanks Dr. MIKE.
In the US most non-diet soft drinks are sweetened with high fructose corn syrup (HFCS) and have been since circa 1984. Fructose which is a five sided sugar does not use insulin in the body when it is digested. Insulin levels are linked to satiety or feeling full. 98% of HFCS which doesn't have the fiber and vitamins that fructose in fruits/vegetables have is processed in the liver and contributes to fatty liver syndrome instead of being digested slowly in the intestinal tract if it were in a fruit/vegetable.
If you drank a soda sweetened with a six sided sugar like glucose or a disaccharide such as sucrose that breaks down into glucose and fructose you would feel more satiated than drinking a soda sweetened only with fructose. In 1969 cyclamates were banned for use as a artificial sweetener and now over 100 countries including European ones are allowing the use of cyclamates. If I had access to cyclamates now I would use them. They are a fantastic artificial sweetener and not as dangerous as was thought when they were fisrt banned.
"Since the 1980s, the National Health and Nutrition Examination Survey (NHANES) has been charting obesity rates - and extreme obesity rates - as they've soared. Alongside the rise in obesity, we've also seen growing rates of associated chronic disease - like diabetes, heart disease, and metabolic syndrome." Part of this is the increase in portion size of fast food. The size of the drinks, fries and hamburger/sandwich is much larger than in the early 1980's. Corn that is used to make HFCS and potatoes are cheap sources of what ultimately ends up being sugars in the body. Portion size is important. Don't supersize the fries, HFCS soda or burger/sandwich unless you plan to skip the next meal.
I usually use stevia for sweetener. I have heard aspartame has side effects. Xylitol and other alcohol based sweeteners have calories in them but don't promote tooth decay. They really upset my stomach.
Severe metabolic syndrome isn't well understood even by doctors. One of my grandmothers had it and went from thin to obese by the time she was 30. Even on a strenuous diabetic diet (My grandfather had type 2 diabetes.) she could not lose all the weight she had gained. I had the same thing happen to me at age 25. There were earlier signs starting at age 16 of sudden weight gain of 20 lbs. which took me a year to slowly lose. I went untreated for 30 years because I didn't have enough symptoms and doctors didn't believe me. When I went from low thyroid to hyperthyroidism due to a benign tumor my metabolic syndrome became very apparent. If I didn't take Metformin I would make 5 - 10 times as much insulin as a normal person. I also am insulin resistant. My blood sugar has always been normal.
Fructose is the main problem. It goes straight to your liver, while glucose is used easily by your muscles and brain. You can maintain ketosis easier with a touch of glucose. Fructose is a lot like alcohol.
So, would natural sweeteners (honey, maple syrup) be preferable if you're making a birthday cake or something?
I’ve used to wear a CGM and tested a bunch of sweeteners and drinks and saw zero impact in increase in glucose.
Good for you Doctor Mike. ☺️🙏🏼
Thank you Dr, I appreciate this video. I notice that when I use sweetener (usually liquid monk fruit) in my coffee, and especially if I use too much and it’s too sweet, my insulin spikes. I can tell by how I feel 20-30 minutes after I drink it. So, I am drink my coffee with just heavy cream now. I feel much better, and I’m getting my energy back.
There're findings the coffee and cream are not healthy, as well. ))) So, use water instead of most coffees and use sweetener with 2-3 coffees and it should be ok.
HEAVY CREAM? You want to go to the hospital? Europeans can't even buy 36%+ fat heavy cream. We drink regular, black coffee. No silly creamer!
Can you please post links to the studies?
I'm allergic to those artificial sweeteners, makes my throat feel like its closing. Some years ago I visited a nutritionist that advised avoiding anything artificial, including margarine. I also lost a good friend, suddenly, about 10 years ago, she was only in her 30s, you never saw her without a can of diet coke in her hand. She collapsed in a parking lot, went into a comma and never woke. This was a smart, well traveled woman with a doctorate , PHD and no serious health issues. I still miss her.
Did she ever drink water ?
Very good advice thank you Dr Hansen
Thanks for explaining this in layman's language. I knew that diet cola was not good for me. But I was not sure exactly why 😌
Awesome video doc. My wife just stopped me from drinking Diet Coke and Coke Zero. I hate her right now, but I’m sure I’ll be thanking her later. I only drink water, tea, and coffee now. I splurge on real sugar once in a while and a twist of lime sometimes.
Aargh! My kids have been on my case for years to quit Splenda. I can see a compromise, Splenda in Tea & Coffee, and drinking LOTS more water! Good info & great presentation. You've convinced me!! Diabetic mom in Tx.
Stevia, to me at least, tastes better than Splenda (which has an after taste)
Splenda is one of the worst sweeteners, made from chemicals that your body doesn't know what to do with.
Great knowledge for health, thank you!!
You showed a picture of stevia and monkfruit. These have not been shown to raise insulin except for the small cephalic phase response seen in stevia. People who are on ketogenic diets use these. I've tested my keto & glucose after having these sweeteners and they did not raise my insulin. This was not addressed, is there a reason for this.
I use Stevia and it doesn't raise my blood sugar. They just can't stand to say something like Stevia is a good sweetener to use.
You will never see your abs with it
This just explains so much. Thank you!
End of the day it seems fine to have diet sodas, so long as you can deal with the potential hunger spike and get good micronutrients from other sources. If you already struggle to control cravings, diet sweeteners might just make it worse. But otherwise I don’t really see a reason for a responsible individual to avoid diet soda in favor of regular soda
@Dr Mike Hanson So what was your routine/strategy when you low body fat just curious
Dr. Mike, I would like you to speak about agave as a sugar substitute. I started using it in 2011 and only use it for my morning 6 ounce coffee. What do you think of that plant product? I am not obese and I am not facing metabolic syndrome/prediabetes or diabetes. Can you please shed some light on that? What do you use as a sugar substitute? I am a nurse practitioner who tells my patients that the evidence is not clear on artificial sweeteners and that they potentially cause more harm than good. They are slightly better but not by much. I know this much is true in dealing with my patients. Please tell me what you think about agave in moderation and what you use to sweeten anything you consume.
Agave is not like sugar in fruit. It has almost no potassium and other nutrients. It's actually quite similar to refined sugar so better avoid it!
Agave is extremely high in fructose, almost like honey but without the benefits!
Clara, I'm no expert on sweeteners, but as hot as you look, I'd say keep doing whatever you're doing. That agave is some good tasting stuff. I also love maple syrup and pop with cane sugar, which is hard to find these days.
If you're not obese and don't have high blood sugar, I'd continue to use the Agave. It would not be suitable for diabetics or obese people as it's basically liquid sugar. I use a packet or two of Stevia a day. It doesn't raise my blood sugar or cause any health issues.
would you be kind enough to link the sources? thanks a lot
I never use artificial sweeteners in anything. I don’t drink sodas, I drink water and slightly sweetened green tea with demerara golden brown sugar. This sugar has some nutritional value. I always try to eat and drink natural instead of artificial Thanks for this video! .
Sugar is sugar. It's like honey. It's just liquid sugar and equally as bad for you.
@@inspiringminds7284 Interesting 🤔 what do you consider fun?
@@Europa1749 I mean it's fine you dont overindulge which it doesnt seem like she's doing, if you want to talk about sugar, look at the starbucks drinks
Gloria, for the person who sarcastically posted that you must be fun at parties, I don't need to tell you this but, don't listen to that person. If he or she does have fun at parties by drinking and eating sugary stuff, he/she will pay the price later. You continue to do the right thing. I'll continue to do the same and eat right. Ever since I got a divorce, my nutrition has been very good, and feel better than when I was married and would eat ugly. Do the right thing no matter what.
I'm the skinny type and I usually don't gain or lose weight easily. Since I started drinking Coke last year, I've gain 20lbs (which is not completely a bad thing because my BMI was 17-18). However, I started to have craving for sweets and junk food, and eventually my weight gain is out of control. I started to switch to Non-Sugar Coke since 2 months ago. My craving is less than before, and I still gain a some weight, but not as much as before. I'm going to switch to water eventually. As a previously skinny person, I find it pretty crazy how addictive sugar is.
Thanks for providing the information Dr. Hansen. Great video as always.
well if youre that skinny I doubt your body wants to lose weight easier. I think that is kinda bad since it has so much sugar, you should have just drunk milk or eat a couple scoops of peanut butter each day, why did you start drinking coke with the intention of gaining weight lol, well I guess you learned something.
My weakness is protein bars that combine stevia and sugar alcohols.
Cool to see what great shape you were in at youth!
That’s not true when I was on a diet I was having artificial sweeteners and I lost a lot of weight
Because you were on a diet too
But I WANT sweetness. How else can I be happ vwith no sweetness, being friendless, depressed and alone? 😔
Am i the only one watching this knowing i won’t quit drinking diet coke?!?
Coke Zero WAY better than 💩tty Diet Coke!!!
@@fredgarvin4252Coke classic above all
just drink regular coke if this what it does
just drink regular coke if this what it does
Thank you!
I would like Coke, Pepsi, and such to try some low sugar versions. To me, they are all to sweet as they are.
It took years but eventually I got off the sugar substitutes. All the keto snacks are packed with it and most of the DIY keto desserts. Sometimes difficult to stay on the straight and narrow.
Most sugar substitutes, both natural and artificial, still cause impact to insulin. There are 2 natural no calorie sweeteners however that do not impact insulin. Allulose and Erythritol are both natural and don't impact either glucose or insulin. Neither are quite as sweet as sugar but around about 70% as sweet. I really wish the soda makers would start using Allulose for diet/no sugar sodas. I use allulose for baking very low carb muffins and other low carb bread or cake type foods.
How about Monk fruit sweetener?
Does Allulose have bitter taste or after taste?
Both allulose and Erythritol can have side effect on your health and body and doesn't look safe for me. They both have impact on your flora. Frankly, aspartame looks better for me.
@@sant4398 Aspartame is the sweetener that has the most impact on your gut flora. It can turn normally beneficial bacteria into pathogens. Allulose has been show to actually increase many of the benefits of the gut biome.
@@miac2382 As far as I know Monk fruit sweeteners are OK, but to me they have a really bad aftertaste.
Worst to best:
Coke < Diet coke < Milk < Water
Please show sources that aspertame (for example) spikes insulin. I have had extensive insulin tests done a labs while I had to be fasted. They said no calorie drinks were fine while fasting in preparation for the tests. I have had dozens upon dozens of these tests. Not one single time has my intake of aspartame drinks while fasting spiked my insulin (which sometimes is up to 32 oz of diet coke or coke zero). The stuff about causing more hunger could be true for some people, and speculation is fine, but please don't state things as fact that aren't (or please state you sources).
Congratz on 1mil SUB!!! Keep it up, doc!
Vegas nerve?
Could you please link the studies you refer to in your videos?
Calories in calories out. Coach Greg to the rescue!
That will work but try to follow the latest science on low carb. It's been a life saver for me.
bro science
Absolutely amazing lecture !
You or your editor misspelled "Vegas Nerve."
We all realize that you are smarter than most. Now go away...
Important info, but after seeing your before picture, I found it impossible to focus on your words 🔥!
Good for you Mike!!! Thanks for this video glad to see that you are advocating a healthy diet, most conventional doctors are clueless and that is why I only use "alternative medicine".
How do you feel about Zevia? Sweetened with Stevia