Just when you thought artificial sweeteners were back in the clear, bam! A new study drops. This time, it’s all about how they affect our gut, insulin, and glucose levels, and it’s creating quite the buzz. People are talking, including Andrew Huberman, who even tweeted about it. So, what’s the deal with these sweeteners? Should you be worried, or is it another case of selective interpretation?
Let’s take a closer look at this research to find out. We’ll break it down so you can understand what’s really going on with your favourite low-calorie sweet treats.
Overview of the Study: What’s the Fuss About?
- Published in Cell, a well-respected journal
- Studied the effects of four sweeteners: sucralose, aspartame, saccharin, and stevia
- Focused on gut microbiome, insulin, and glucose responses
- Tested these sweeteners at real-world doses
This new study comes out of Israel and takes a closer look at four non-nutritive sweeteners (or as many of us call them, artificial sweeteners). The sweeteners included in the study are sucralose, aspartame, saccharin, and stevia. Interestingly, the researchers decided to use real-life, acceptable daily intake levels instead of overloading participants with unrealistic amounts.
Another solid point in this study’s favour? They tested over 100 people, making it statistically well-powered. A power calculation, for those who aren’t into statistics, helps determine the number of participants needed to reliably detect differences in results. This study nailed that part.
The information for this article is largely based on the expertise from Dr Layne Norton, a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Besides being a coach, he also commands his YouTube channel in which he talks about science and fitness intertwined, sometimes breaking down scientific studies that come out so people can make better-informed decisions in their fitness journey.
Methodology: How Was the Study Conducted?
- Participants were run on a baseline for seven days
- Groups: those taking sweeteners, glucose as a bulking agent, and a control group
- Two-week intake of sweeteners with a one-week washout period
- Glucose responses and gut microbiome were tracked
Participants were given sachets containing either one of the four sweeteners or glucose (acting as a bulking agent). They consumed these for two weeks, followed by a one-week washout period. The clever part here is that they also included a control group that consumed glucose alone, to match the intake of the sweetener groups, plus another control group that consumed neither sweeteners nor glucose.
They weren’t just looking at blood glucose levels or insulin. Oh no. They went deeper, analysing changes in gut bacteria and testing a host of metabolites. It’s an ambitious study, and while two weeks may not seem like much, for what they were measuring, it was enough.
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Key Findings: What Changed in Their Bodies?
- Modest increase in blood glucose in sucralose and saccharin groups
- No significant changes in insulin levels across all sweeteners
- No effect on blood glucose with aspartame or stevia
So, what happened? The data showed that sucralose and saccharin caused a slight increase in blood glucose levels, although the rise wasn’t dramatic. As for aspartame and stevia, they had no noticeable effect on blood glucose. Interestingly, despite the changes in glucose for some, there were no significant differences in insulin levels across the board.
Here’s where things get a bit tricky. Continuous glucose monitors and oral glucose tolerance tests were used, but participants were left to conduct these tests unsupervised at home. As great as it sounds in theory, this part raises some eyebrows.
“Leaving participants to perform glucose tolerance tests at home? That’s a major issue. We’re talking about the primary outcome data here,” Layne Norton says. And it’s a valid point.
How can we be sure people followed the instructions to the letter? Could someone have accidentally skewed the data? We just don’t know.
Criticisms of the Study: Should We Trust the Data?
- No supervision during glucose tolerance tests
- Participants likely knew if they were consuming sweeteners
- Potential placebo effects could have influenced results
Another issue is the participants themselves. The study only included people who had never consumed artificial sweeteners. This sounds great for testing new effects, but how many of these participants were purposefully avoiding sweeteners because they already believed they were bad for them?
Imagine someone who’s always avoided Diet Coke because they think it’s unhealthy, suddenly forced to consume sweeteners. It’s plausible they were stressed or anxious, and that stress could have had a physiological effect, like elevating blood glucose. Is it all in their heads? Maybe. But we know that stress responses can mess with blood sugar.
The placebo effect is real, folks! And the fact that these participants knew what they were taking—because let’s face it, you can tell the difference between regular sugar and sweeteners—adds another wrinkle to the results.
The Gut Microbiome: Does It Matter?
- 22 metabolites linked to increased blood glucose
- Gut microbiome changes were observed
- Unknown if these changes are good or bad
Now, let’s talk about the gut microbiome, that mysterious, buzzing community of bacteria living inside us. The study observed changes in gut bacteria with all four sweeteners. But here’s the kicker: we don’t really know if those changes are good or bad. The paper mentions that 22 metabolites were linked to an increase in blood glucose, but some of those metabolites, like butyrate and propionate, are actually associated with positive effects in other research.
So, are these gut changes harmful? Beneficial? We simply don’t know enough about the gut microbiome yet to say definitively.
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Balancing the Data: How Does This Compare to Long-Term Research?
- Long-term studies show non-nutritive sweeteners improve glycemia
- Meta-analyses suggest they reduce body weight and improve health markers
- The two-week study timeframe may not tell the full story
Here’s the reality: long-term studies paint a different picture. Several meta-analyses indicate that non-nutritive sweeteners, when compared to sugar-sweetened beverages, improve glycemia, lower blood glucose, and reduce body weight. Even when compared to water, some data suggests these sweeteners don’t worsen glycemic control.
So, how do we reconcile this two-week study with the years of data we already have? One theory is that what we’re seeing in this study could be an initial response. Maybe, in the first few weeks of sweetener consumption, there’s an adaptation period, and after that, the body balances out.
Conclusion: What’s the Final Verdict on Sweeteners?
Are non-nutritive sweeteners harmful? This study suggests they might have some short-term effects, but the long-term human outcome data tells a different story. When you swap sugary drinks for something like sucralose or stevia, the evidence still leans towards a net positive effect—better glycemia, reduced body weight, and improved health markers.
Sure, artificial sweeteners may not be metabolically inert. But does that mean they’re bad for you? Not really. On balance, they’re still a better option than sugar-sweetened drinks, especially for those who are trying to control their weight or manage their blood sugar.
In the end, it’s all about perspective. Like the study itself said, “every study has limitations,” and this one is no different. Keep an eye out for more research, but don’t toss out your sugar-free drinks just yet.
Takeaway: Non-nutritive sweeteners, like sucralose and stevia, might cause small changes in blood sugar in the short term, but long-term research suggests they’re safe and even beneficial for glycemic control and weight management. Keep consuming in moderation, and as always, listen to your body.
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Source link: https://www.boxrox.com/the-truth-about-artificial-sweeteners-a-deep-dive-into-the-latest-research/ by Robert Born at www.boxrox.com