Artificial Sweeteners, what a “rabbit hole!” By rabbit hole, I refer to the Wikipedia definition, “a metaphor for an entry into the unknown, the disorientating or the mentally deranging, from its use in Alice’s Adventures in Wonderland.”
In this metaphor, artificial sweeteners stand in for the rabbit. I’m Alice (although I look better in a navy blue dress than a sky blue one). The hole is a symbol for my attempt to make sense of this topic. In this episode of The Foodcast, we explore the usual science, history, politics and culture of sugar substitutes. Sprinkled throughout is advice on how to have healthy relationship with these substances.
- Episode 0016 – Bugs
01:52 Background Info
- Episode 0031 – Food Wonk
- Karma Sense Post About Added Sugar
- Read the Annotated Version of Alice’s Adventures in Wonderland or forever remain unfulfilled.
06:17 What Do Government Experts Say?
18:55 Are All Sugar Substitutes the Same?
24:51 What Does the Research Say?
- Fake Sugar Modifies Your Microbiome
- Aspartame Leads to Headaches
- Aspartame Link to Headaches Inconclusive
- Aspartame Link to Headaches Still Inconclusive
- Fake Sugar Does Not Cause Diabetes
- Fake Sugar Does Cause Diabetes
- Fake Sugar Causes Cancer in Rats
- Fake Sugar Link to Cancer Inconclusive
- Fake Sugar Link to Cancer Still Inconclusive
- Seriously, Fake Sugar’s Link to Cancer is Inconclusive. Can We Move On Now?
- People With Depression See Worsening Symptoms When Consuming Fake Sugar
- Fake Sugar Increases Cravings
- Fake Sugar Still Increases Cravings
- Nope! Fake Sugar Does Not Increase Cravings
- As If That Weren’t Enough Here’s More Proof Fake Sugar Doesn’t Increase Cravings
- I Can’t Let It Go. Fake Sugar Does Not Increase Cravings
- Fake Sugar Makes You Gain Weight
- Fake Sugar Still Makes You Gain Weight
- Fake Sugar Doesn’t Make You Gain Weight
- Fake Sugar Still Doesn’t Make You Gain Weight
38:02 What Should I Do Next
- Get Your Copy of The Karma Sense Eating Plan
- Nutrition Diva’s Advice For Fake Sugar
- 3 packets of Splenda, Equal, Truvia, Stevia in the Raw, or Monkfruit in the Raw
- 6 teaspoons (2 tablespoons) Splenda granulated sweetener or Equal Spoonful
- 6 teaspoons (2 tablespoons) Stevia or Monk Fruit in the Raw Baker’s Bag
- 6 teaspoons (2 tablespoons) Lakanto or Laktano Golden
- 6 teaspoons (2 tablespoons) Erythritol
- 3 teaspoons (1 tablespoon) of Splenda Sugar Blend or Brown Sugar Blend
- 3 teaspoons (1 tablespoon) of Truvia Baking Blend or Brown Sugar Blend
- 2 1/2 teaspoons of Truvia Spoonable
- 12 ounces of diet soda, tea, or Crystal Lite
- Detailed Reference of Fake Sugar
Most artificial sweeteners share these features:
- No calories.
- Made in factories.
- Strong concerns about safety but weak evidence.
- There is no end to Big Food’s ingenuity when it comes to making us crave disgusting food with no redeeming value. New artificial sweeteners are invented all the time and it takes a while for them to actually infiltrate our food supply.
- Taste gross.
- So sickeningly sweet that they undermine your appreciation for real and delicious food.
|Aspartame||Nutrasweet, Equal, Sugar Twin, Canderel||
|ACE-K (E950)||Sunnet, Sweet One||
|Saccharin||Sweet’N Low, Sweet Twin, Equal, Necta Sweet||
Most sugar alcohols share these features
- Occur in nature but usually made in labs to increase yield.
- Cause bellyaches and upset gut bacteria.
- Less sweet than sugar.
- Have calories but fewer than real sugar.
- Usually used in combination with other sugar substitutes to add bulk to their packaging and to help disguise the fact that the other substitutes taste gross. Most artificial sweeteners are so sweet that it takes an infinitesimally small amount to satisfy a sweet tooth. Big Food adds bulking agents like sugar alcohols to “fill out” those little paper packets and to help mask the gym sock taste.
|Erythirol||Truvia, Zerose, Nectresse, MonkSweet+||
Natural Sugar Substitutes
Most natural sugar substitutes share these common features:
- Yield from natural means is not likely to keep up with demand. Big Food is lobbying the FDA to allow them to call factory-made versions “natural.”
- Often blended with “unnatural” artificial sweeteners or sugar alcohols.
|Stevia||EverSweet, Purevia, Truvia, Stevia in the Raw, MonkSweet+, STEVE-IA (for Breaking Bad fans)||
|Monkfruit||Nectresse, MonkSweet +, Monkfruit In The Raw||
48:31 Wrap Up
For complete show notes, head on over to http://www.daveyhwellness.com/foodcast/sugar-substitute-foodcast/