The natural plant-based sweeteners stevia and monk fruit (Luo Han Guo) are pitted head-to-head against aspartame and Splenda.
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This is a link to the video I referred to: Is Stevia Good for You? (https://nutritionfacts.org/video/is-stevia-good-for-you)
I also have some other videos on aspartame and Splenda:
• Aspartame and the Brain (https://nutritionfacts.org/video/Aspartame-and-the-Brain)
• Effect of Sucralose (Splenda) on the Microbiome (https://nutritionfacts.org/video/effect-of-sucralose-splenda-on-the-microbiome)
• Does Aspartame Cause Cancer? (https://nutritionfacts.org/video/does-aspartame-cause-cancer)
• Does Diet Soda Increase Stroke Risk as Much as Regular Soda? (https://nutritionfacts.org/video/does-diet-soda-increase-stroke-risk-as-much-as-regular-soda)
Of course sugar isn’t good for you either. How Much Added Sugar is Too Much? (https://nutritionfacts.org/video/how-much-added-sugar-is-too-much/) and
If Fructose Is Bad, What About Fruit? (https://nutritionfacts.org/video/if-fructose-is-bad-what-about-fruit).
Can you overdo fruit? Find out in How Much Fruit Is Too Much? (https://nutritionfacts.org/video/how-much-fruit-is-too-much).
Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/is-monk-fruit-sweetener-safe and someone on the NutritionFacts.org team will try to answer it.
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-Michael Greger, MD FACLM
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The people in the study ate whatever they wanted and ended up eating more later so they, at the end of the day, had the same amount of calories as they usually do or as the other group. If you are counting calories and use stevia or monk fruit to keep calorie count done---and by the end of the day you had less calories the you use to eat, you will likely be losing weight and the stevia or monk fruit helped you do that.
So the experiment concluded that the blood sugar levels were equal due to participants having a larger lunch? What happens if the participants ate the same meal - would the blood sugar levels be different?
So, if I use stevia and have enough self control not to overeat at my next meal, I’m ok? I am unsubscribing because I absolutely hate the way he bases his conclusions on one or two random studies. He is absolutely full of shit.
Please please please check this out Dr. Greger
Chris Walker is someone who I follow his videos and studies almost religiously, and when it started to come towards beans I started to hesitate
I don't consume soy for several reasons, but I do consume a lot of other kinds of beans on a daily basis as an athletic vegan
Hormonal balance is something crucial to me, and when he starts to talk about depression of thyroid, reproductive, and elevation of stress hormones... all of this from the consumption of beans, THIS SCARES THE SHIT OUT OF ME
I thought it's about the omega6 in the beans, and researched until I found that "urad dal / mungo beans" have amazing ratio of omega3 to omeag6
But now he talks about prolectins, goitrogenic compounds, phytoestrogen thats fucks up our hormones in a way or another, and phytic acid as well
So please doctor, for the sake of putting an end to this, do some studies and show us any papers, researches, journals that either support his theory or put it down completely
Thanks a lot
This study bears out a casual observation of mine, in that humans who maintain a stable "set" weigh, tend to self- regulate their caloric intake almost intuitively. So if the are deficient in calories in one meal, they will make up for it in another, and visa versa.
My take away from this video, is that if you are looking to lose weight, and use sweeteners, don't rely on your normal satiety after a meal, instead carefully plan your meals to create a caloric deficit or just "Hara hachi bu"... eat until ALMOST full .
Well, he didn't actually answer the question of whether monk fruit sweetener is safe, just discussing study about it's effects on blood sugar. It should be titled, "the effect of monk fruit sweetener on blood sugar".
Interesting stuff. I stopped using sugar in my coffee and tea a while ago and I'm noticing how I don't have these sugar crashes anymore in the late afternoon. People keep telling me I can use stevia or something like that, but I had the feeling just plain coffee (with oat milk) and plain tea (with nothing, because I saw the video about how milk ruins the good effects of tea and I figure it's the same with plant milk) is better. I wasn't sure, until now. Thank you for the info!
Edit: After reading a lot of the comments I thought of this: Our sense of taste has been corrupted from early on in life by eating too many sweet things. I was using 2 teaspoons of raw cane sugar in my coffee and 1 tea spoon in my tea until a few months ago. It used to be 3 teaspoons in the coffee and 2 in the tea, but I brought that down already a while ago. About 3 months ago, I quit the sugar completely. I already don't eat processed foods, I don't eat cookies, I don't eat sugary breakfast cereals, etc. But the first 3 weeks of no sugar, it felt like giving up a drug. I was cranky from it, I hated the taste of the coffee and the tea, it tasted bitter, it was horrible. But I had promised myself to keep it up for at least a month. And on day 23 I noticed I didn't completely hate the flavor of the tea anymore. After about 6 weeks, I started noticing that especially the tea started to taste better, I was more aware of the whole flavor bouquet in the tea and it started to appeal to me. Right now when I drink a cup of tea I like it again and I don't miss the sugary taste anymore. Whenever I eat something that has sugar in it, it tastes much sweeter to me than it used to, often not in a nice way. I taste the sweetness in a carrot, apples have become a real treat to me, I taste sugar in everything. It's like my brain has learned to find sugar somewhere else. I'm glad I quit using sugar in my coffee and tea and I can really recommend it to people. Just give it a lot of time to get used to, don't give up after a week, it takes longer than that, but it's worth it.
Yeah but if they really wanted to see the native effect of the sweeteners on blood sugar, they should have done a controlled study with equal number of calories. What they found is that NNS lead to greater calories intake later -- that's great to know. But they should also done it the way I said to see the native effect of NNS on a meal consumed after the drink.
I love natto, but I doubt they will make a video on it. A lot of people seem to find it unpalatable; I think it's a lot like stinky cheese and I have acquired a taste for it, especially with spicy English mustard. Also, natto contains spermidine and Dr Greger / Nutritionfacts made a video linking spermidine in processed meats to cellulite. Personally, I think it is the spermidine that is responsible for much of the health benefits of natto (it stimulates autophagy); I don't have much cellulite and I don't think Japanese women are known for having it (rather the opposite). Along with the spermidine, there's also vitamin K2, PQQ, nattokinase, and iron.
It's amazing how many traditional Japanese foods are health and longevity promoting: natto, green tea, shiitake mushrooms, wakame, shiratake noodles...
Youre joking right? Splenda has dextrose and maltodextrin as additives of course it will spike blood sugar! How about doing a study on liquid sucralose like found in all those water enhancers which i have been using religiously everyday for the last 8 months on a keto diet and yet somehow I have managed to lose 70 lbs...
Disappointed (but grateful) to learn this about natural sweeteners. You recently recommended Erythritol, unfortunately omitted from these studies. But it seems likely that it would have the same effect. Are you updating your post on Erythritol pending more info or is it chemically different enough to possibly escape these gotchas? Thanks for all the great videos and books!
What monk fruit sweetener they use? From real fruit or factory already made Luo Han Guo cubes? I think this research hiding something.. 😁😁 and the amazing thing is artificial sweeteners more healthy than natural one.. good job.. 😂😂😂🤣🤣
Isn't this more-so an issue of people having a diet drink then deciding because they had that diet drink they can over-eat later on? Also what food were they eating after the fact? Obviously a piece of chicken breast won't spike your blood sugar the same way a doughnut would.
I have a question! What if they all had the same lunch? Then, wouldn't we see that the NNS group have lower average blood sugar levels than the table sugar group?
Also, why did they eat more? Does NNS cause hunger? Or cravings for actual sugar maybe?
Thirdly, is there is no ill direct effect of those natural sweatners (beside hunger and/or craving)?
If I understand this correctly, if you already have set portions to eat, then snacking on natural sweatners is actually better
Philippe Chaps Yes. It's been proven in other studies that NNS leave your body craving more energy, thus causing cravings you wouldn't have had otherwise.
It's much better to skip any sweetened drinks and just drink water. Get your sweet tooth satisfied by consuming organically grown fruits if needed. Along with the sugars in their natural state, you'll also get fiber and plenty of other vitamins, minerals, and compounds yet to be discovered, that are healthy for your body. 😉
The root cause of this problem is the body's "demand" is artificially high because in eating the food that has become normal for us to eat we have cranked up our appetites and cravings. If you get to a normal diet of natural food with fiber and no artificial sweetners I bet these sweeteners would work fine because you don't need to eat more later.
In other words the flaw in the study is the whole premise that feeding someone a sweetener and appealing to their bad habits does not interfere with their body's homeostasis.
Am I the only one who finds all 0 calorie sweeteners disgusting? They have a weird aftertaste and it's like my brain can tell the difference. They're sweet on the tongue but repulsive, my body wants to reject them. Some of them even make me retch.
2:08 - "you could pee in a Petri disk and kill off cancer cells"
Funny, I cannot tell you how many videos from Dr. Greger I remember where he extols the virtues of apple juice or berries juices dripped on cancer cells. What gives?
justgivemethetruth I think in those cases it is assumed that the apple and berry juices have no negative effects on normally functioning cells, whereas for these artificial/natural sweeteners this may not be the case
Is eating tons of carbs safe???????? Y'all motherfuckers are twisted.I'm creating a anti vegan antidote!!!!!!!!!!!!!!!! The vegan cult is gonna end. I'm turning to a cannibal I can use some vegans to eliminate my constipation.
As a type 1 diabetic I do not consume any “sugar free” stuff as you’ve advised most of them are not safe or affect the gut. I find these studies interesting but wondering how these would affect my sugars as I manually give myself insulin.. probably won’t test it out though.
It's ignored, but interesting as well, the glucose on the sweeteners did drop a little bit. That means there was a small insulin release. Not caused by the sweeteners, but a normal response because you're drinking something. It brings the glucose levels down a little bit because there is no new sugar entering the blood.
Now here is the problem. This situation isn't realistic. Just one light coke and then nothing until you eat? Give these people another light coke just before eating and then see how much they eat.
The way these studies are set up it is already clear what result they are hoping for.
And don't forget.. most monk fruit are from China.. and there is a trade war between China n Trump. 😂😂 I think most politicians never think for their citizens, even their citizens health. They just work for their interest, all about money. I think we must do our own research. Never trust too much to "scientific research". Except all scientific research scientists don't need money anymore.. 😁😁😁 I'm laughing Everytime I read this research result showing table sugar more healthier than natural one.. Oh yes.. maybe they using factory made monk fruit cube sweetener and stevia sweeteners that already packed n sell it on the store. If that so, it's not a real monk fruit and real stevia. It's just another artificial sweeteners. 😁 But Dr Greger vlog already judging by using photo of real monk fruit as the cover. So provocative doc.. 😁😁👍👍👍
Kyle Kelly I think he knows what he is talking about, but he too has a preferred outcome. So he will select studies that support his preferences.
It's not cherry picking studies, but a certain blindness to studies that don't agree with his preferences does exist. Unless they're paid for by the enemy, (meat, dairy, farmaceutical, etc. industries), and then that fact gets used to claim a study is invalid.
Andre Bundy They're both terrible for your body in their own unique ways. I smoked more than a pack a day for 10+ years. Quitting was very difficult, but here I am, 19 years smoke free and feeling so much better for it.
I believe that to be what Dr. Greger was implying. That most of the evidence was not relevant since it was tested using animals and in more cases than not (with rats, mice, rabbits, etc...though perhaps not so much with pigs and chimps) the research does not extrapolate to humans. But then he goes to show a study that was performed on humans.
Diane Hall yeah. And whenever an animal study (vivisection) is referenced, my tendency is to just dismiss the information derived from it since most results from non-humans don't extrapolate to humans.
Nonsense study for whole food eaters.
Surely it is better to use sweetner instead of the 16 teaspoons of sugar in your morning coffee and oatmeal and then eat the same calories as that avoided sugar later in WHOLE FRUIT or vegetables?
Table sugar is dead calories with no fibre and other nutrients you are always better avoiding it,
This video leaves so many questions as you can see from reading the comments. I am more confused now than before watching this video. Please expand on this with a more detailed and comprehensive part 2!
thinkingbiggest, not sure if you missed the ending but he says 'they're all just as bad'. Meaning that no, monk fruit sweetener is not healthy for you, nor is stevia or other sweeteners because the next time you consume a sugary meal you also get a larger sugar spike because of the monk fruit or stevia or any zero calorie sweetener you ingested earlier. It all seems to balance out, the sugar spike can't be avoided.
Monk fruit and stevia are better than refined sucrose as they do not spike your blood sugar (stevia even has many benefits). The zero calorie sweetener groups ate more at the second meal which resulted in a greater blood sugar spike... which, of course it would. If they didn't eat more, the spike would of been the same in all groups. This video was a bit pointless and all it really did was confuse (most) people.
I have lost 60lbs while switching over to diet pop. If you drink just the pop then of course you will get hungry, but what if you have the pop DURING a meal and see if that balances out the hunger effects. I see almost everyone who has lost weight switching over to diet pop so something in these studies is not adding up in the real world.
John Harvey I switched from pop to diet a year after i already exercised and switched over to whole foods.
I usually eat most of my calories at the first half of the day with one big meal and i estimate how many calories that is like for example i know my first meal is 3000kcal. Would you choose to have 2600 of those calories be solid food and 400 in soda or would you choose to have 3000kcal of solid food and have and diet pop instead. You get the same taste of soda, but with more solid food.
kinpatu ♥️ Excellent choice! Even oats start tasting sweet on their own. It's amazing how much sweetness some yellow peppers and a few berries add to a salad, when you've removed all processed sugars from your diet! 😊
This only proves the theory of the body doesn't really understand caloric intake as we just don't have scales inside our bodies
Its the insulin release after eating something "sweet" which the body can understand very well
This really peaks my interest in what's really happening in the body for this to happen. As the liver and muscles are the stores of most of the glucose in the body, are they somehow damaged from taking in the sugar, leaving more in the blood?
How many miles of hills? Can you ride and when you arrive home your breath is heavily acetone? If not, you need to aerobically ride bringing up your ability to cycle on fat. Sure 9mph up a hill or less is not amazing, but over time you'll get much better, without worrying about food or bonking out.
Doesn't really say anything about the safety of Monk Fruit consumption however, if you can control yourself and eat twice as much as someone who drank a regular coke an hour earlier. Is Monk Fruit any less safe than drinking pure sucrose?
I was putting xylitol (birch sugar) in my coffee every day for almost a year until it unexpectedly gave me explosive diarrhea. Never again. Unfortunately, stevia didn't work well for me with regular use either.
It's my 'special interest', which is one of those good/bad things. I'm happy you find the playlists useful, though I'm a little embarrassed since I thought most of then were private. I should be adding more soon... I'm behind on my nihvcast viewing.
hehe hell yea i can handle it, im a food/biology nerd xD
The thing that got me sold on xylitol was the fact that its naturally present in the body and also that the body can adapt to higher levels over time.(if you introduce it too quickly it might have a laxative effect) But I can understand your concern and with something new as xylitol, who knows maybe its not good for everybody ;)
Dr Greger has mentioned date sugar; it is just dried out, ground up dates - technically still a whole food, with fiber and minerals. Date sugar is probably more expensive than brown sugar or sucanat (which is even less processed than brown sugar).
Jessica Bronhara You should try cutting back on the brown sugar and use naturally sweet foods. Bananas are probably the most pleasing, but experiment. Stay away from dried fruit though, as it typically contains loads of added sugar.
Once you can get processed sugar and artificial sweeteners out of your diet, you'll be amazed at how many foods taste sweet on their own. Even the oats have a sweet flavor on their own! 😊
Jessica Bronhara neither is good, but Brown is a sliiiiiightly better. It contains some of the molasses which is rich in iron and minerals but not much. White sugar is bleached and stripped of any bit of nutrition it may have contained.
What's the point of this study? obviously If you don't eat for a while (which is what happens when you use non caloric sweeteners) you'll be more hungry and eat more calories the next meal, and obviously if you eat more calories the next meal you'll get the same average blood sugar levels as the group who got the sugar. The point of non caloric sweeteners is that you can eat more food for the same amount of calories which makes it easier to comply with eating less calories while losing weight. You shouldn't expect to automatically eat less calories by not eating for a while and then letting yourself eat whatever you want.
Sorry, but much of what you say is simply false - not because I think so, but based on solid vetted published research by such folks as Robert Vogel and Lawrence Rudel regarding oils and fats - all which show the effect of All refined oil to cause endothelial inflammation and CVD.
Meanwhile, if you do suffer from MS, then one would think it prudent to refer to the most authoritative sources with the greatest success in effecting a mitigation of the disease - namely Dr. Roy Swank and the work which has been continued by John McDougall.
Swank's clinical research has demonstrated "a treatment that is cost-free, side-effect-free and stops the disease in over 90% of those people with early disease. The low-fat diet treatment for Multiple Sclerosis was developed by Roy Swank, MD, former head of the Department of Neurology at the Oregon Health & Science University. He has treated more than 5,000 people over the past 50 years and the results are remarkable." www.drmcdougall.com/health/education/health-science/hot-topics/medical-topics/multiple-sclerosis/
And I'm sorry, but Paleo has not been shown to be effective in reversing disease - despite the myopic focus on but a minuscule portion of mankind's existence. I would suggest a more in-depth examination of the research summaries presented on both the NutritionFacts.org website as well as the clinical results of folks such as Caldwell Esselstyn, T. Colin Campbell who have proven that the same balanced WFPB diet approach also cures terminal heart disease, type 2 diabetes, breast and prostate cancer, hypertension and many other ailments. No hype - all vetted published peer reviewed research.
sdushdiu I'm sorry. I should have given you more background... I have MS (an autoimmune disease) so I started eliminating foods known to cause autoimmune responses in the human body and adding foods that promote the growth of myelin, to give my body a chance to start healing itself. (or at least slow the progression of my condition) It's not an exact science, but many many people have had positive results using this method.
I didn't start out with the intention of losing weight. That just happened to be a positive side effect, which I contribute mainly due to the removal of processed sugars and other high-carb foods from my diet. That is the only reason I posted in these comments... Because of the relative nature to the subject of the video.
Eliminating those things from my diet, forced me to find my nutrition elsewhere, from much more nutrient dense fruits and vegetables. I eat 3 times what I used to eat, but I'm eating much more healthy and providing my body with way more fuel to operate properly. My general doctor is happy with my slow, gradual weight loss. My cholesterol is much better than it was, as are many of the other numbers they monitor for me. My neurologist is very happy with the progress I've made and noted that my mental clarity and focus have improved significantly. This diet of healthier, natural foods is most definitely having a positive affect on my overall health, despite my condition.
I did not suggest that olive oil was "heart healthy". I included it as a source of "healthy fats", because it is. First cold pressed, certified organic, is all I use, to avoid exposure to chemically extracted oils. Obviously adding it to your diet won't make you healthier, but replacing bad types of fats with the types of fats in olive oil can indeed improve your heart health by reducing the risk factors.
Perhaps you should do more research yourself... Here is an article from the Mayo Clinic that discusses this subject much more succinctly than I can...
You might want to do a bit more research! Paleo and the various meats - I (and PhiP, IGF1, TMAOs, heterocyclic amines, etc) don't care what they eat - oils - olive oil is NOT heart healthy, and fads such as gluten and all grains avoidance, etc. are not supported by research. And weight loss is not a measure of optimal health.
When you can produce a diet that is documented and vetted to routinely reverse terminal heart disease and diabetes, prostate and breast cancer as is a WFPB no oil regimen, let us know,
sdushdiu Exactly! I am loosely following the Wahls Protocol, which excludes processed sugar, dairy, gluten/grains, and eggs.
I add healthy fats from organic foods like full fat coconut milk, olive oil, avacados, Brazil nuts, etc. and only sugars found naturally in organic produce to help fuel my body. Combined with grass-fed and grass-finished (very important distinction here) meats, wild caught fish, and lots of healthy organic vegetables.
After switching my diet, in the period of ~1 year, I lost 57lbs and my BMI went from 34.7 (obese) to 26.3 (overweight). 9 more pounds and I'll be at 25.0 (top edge of normal)
...and I'm stuck in a wheelchair ♿ all day... 😉
What if you eat the same lunch calories as the sugar group for the non-sugar sweetener group?
Would the non-sugar sweetener group have much increased appetite?
How would it compare to the group that have no sweeteners at all?
People eating on highly restricted schedule like OMAD, may even benefit from the added appetite. Seeing as they have to eat a day's worth of calories in such a short window and it may be difficult without added appetite, also doubtful with such large meals they'd have sufficient room for significantly more food.
Exactly. This video is ridiculous. Obviously if the artificial sweetener groups ate a larger lunch then their blood sugar spikes will be greater than the group who ate less but that's NOT saying that artificial sweeteners doom you to a compensating spike irrespectively of your consumption later in the day.
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