Earthworm Jim
Member
Do diet sodas and stevia drinks have a negative effect on insulin sensitivity and blood glucose
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Effects of sugar free sweeteners on insulin and BG
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CharlesV
Member
i’ve read that they do, mostly in regards to ketosis and substances that can kick you out of it. that’s said, via a couple different brands of CGMs, i noticed no discernible difference glucose spikes using powder splenda, liquid splenda, monk fruit sweetener, stevia, etc vs without.
as a side, i don’t drink soda or pre sweetened drinks, but i do drink coffee w sweetener regularly. it might be unique to each person, but i stopped worrying about it after a couple of weeks of tracking.
as a side, i don’t drink soda or pre sweetened drinks, but i do drink coffee w sweetener regularly. it might be unique to each person, but i stopped worrying about it after a couple of weeks of tracking.
Earthworm Jim
Member
Thanks. Sometimes after a workout I crave those Zevia drinks and wondered how consequential they are
dontyellmepls
New Member
I personally think the risks were overblown by media. I m not saying its not real, I m saying that it depends on your body...from my experience, people who have issues with the sweeteners tend to be already prediabetic or diabetic.
Tldr if you are diabetic, anything can throw you off.
Tldr if you are diabetic, anything can throw you off.
CharlesV
Member
this tracks. like said, i read enough about how sweeteners can affect insulin, keto, etc, from reputable sources to track its effects. i’m sure lifestyle and Reta goes a long way in blunting how a sweetener would react to my levels vs a diabetic.
Earthworm Jim
Member
I just really like to grab a Zevia cola after a workout or between meals
Some studies show they can have a negative inpat on glucose/health. As well as causing the body to want some more sugar/calories which kind of negates the reason for using them. The more sweet things i eat the sweets i tend to crave so i just avoid and regular intake of real or artificial sweeteners. Others will do as they see fit for themselves.
Earthworm Jim
Member
That was my intuition. If it tastes like sugar my body is going to respond like it's sugar
dontyellmepls
New Member
Tldr weak willed people are going to sabotage themselves no matter what
Here's one study that shows artificial sweetener intake was associated with higher risk of type 2 diabetes. Specifically, total sweeteners, aspartame, acesulfame-K, and sucralose.
Long term use can mess with your gut microbiome as well and they make you crave sweet stuff.
Long term use can mess with your gut microbiome as well and they make you crave sweet stuff.
dontyellmepls
New Member
Association=/= correlation.
Gut microbiome, as important as it is, can be maintained by just eating good amount of various vegetables and cutting fat intakes. Its not a permanent problem.
Gut microbiome, as important as it is, can be maintained by just eating good amount of various vegetables and cutting fat intakes. Its not a permanent problem.
Correlation does not equal causation so I'm not so sure what your point is with that statement.
And if you're saying it's okay to use artificial sweeteners because you can just maintain gut microbiome by doing all those things you mentioned, that's like saying it's okay to eat junk food long term as long as you eat vegetables with it.
thejumpingsheep
Member
Anecdotal but I get tons of sweeteners and have since my mid to late 20s. Im old now... I never noticed any of the associated problems alluded to in those weak studies done lately that seem to harp on "propensities" or insulin/diabetes issues. I probably drink anywhere from 1 to 2 cans of soda a day plus espresso/coffee. I also get plenty of sweeteners in protein bars.
These sweeteners dont make me "hungrier" but what they do is make me enjoy my meal more depending on what the item is. Its not rocket science... if you enjoy something, you might do more of it. I might enjoy a meal more if I had a cold soda which usually means I eat more of it (duh). But its a choice that I want more pleasure, not a result of increased hunger. For instance, I have no desire to eat more after a protein bar which has just as much sweetener. Same with coffee though I guess it does go well with a few sweets.
I prefer sucralose (Splenda) and get stuff with that when I can but I get plenty of aspertame from drinks too. No issues with diabetes or anything even when I was fat. I actually drink more now while in shape and still no issues with diet or muscle building or healing injuries. I get bloods done a lot and all my diabetes markers are perfectly normal.
Again all anecdotal. That said, i dont know anyone who has ever had real measurable issues with sweeteners. I just know people who say they avoid them due to the all the media scares. Of course these same people never actually read any of the studies. And more hilariously, they tend to be out of shape and still drink things with sucrose (sugar) as if being out of shape and adding more carbs is somehow healthier... Stupid is as stupid does...
These sweeteners dont make me "hungrier" but what they do is make me enjoy my meal more depending on what the item is. Its not rocket science... if you enjoy something, you might do more of it. I might enjoy a meal more if I had a cold soda which usually means I eat more of it (duh). But its a choice that I want more pleasure, not a result of increased hunger. For instance, I have no desire to eat more after a protein bar which has just as much sweetener. Same with coffee though I guess it does go well with a few sweets.
I prefer sucralose (Splenda) and get stuff with that when I can but I get plenty of aspertame from drinks too. No issues with diabetes or anything even when I was fat. I actually drink more now while in shape and still no issues with diet or muscle building or healing injuries. I get bloods done a lot and all my diabetes markers are perfectly normal.
Again all anecdotal. That said, i dont know anyone who has ever had real measurable issues with sweeteners. I just know people who say they avoid them due to the all the media scares. Of course these same people never actually read any of the studies. And more hilariously, they tend to be out of shape and still drink things with sucrose (sugar) as if being out of shape and adding more carbs is somehow healthier... Stupid is as stupid does...
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Earthworm Jim
Member
I was overthinking this when I posted. Partially because of how much I'm learning about insulin sensitivity, fasting, GH, and lipolysis. What I was wondering is if I workout in the morning with nothing but protein in my system and have a zevia immediately afterwards, is that going to cause any significant effect.
TacoLifter420
New Member
I was curious about how the foods I eat and the drinks affected my blood glucose. So I wore a continuous glucose monitor for two weeks. For me artificial sweeteners did exactly nothing to my blood glucose levels. One of the most interesting things was how large muscles sucked glucose out of my blood, in perticular squatting. Within 5 minutes my blood glucose levels would drop to near fasted levels. Big muscles, demand a lot of fuel for sure.
Earthworm Jim
Member
Very interesting
Liter O' Test
Member
i know you didnt ask this, but carbonated beverages are one of the worst things you can drink because they expand the stomach
its why the all the guys who can put back 15 beers are also obese , because their appetite is larger because their stomach is larger.
probably also why ive heard diet soda drinkers arent less fat
TacoLifter420
New Member
I got 2 of the libre freestyle monitors for 75 bucks. My TRT doc called them in for me. But I think you can order them on Amazon without a script. Interesting experiment for sure. I drink a coke a few times a year, but I had to try one with the monitor on. Definitely ramped the BG up, but my body processed it very efficiently. I didn't try any diet soda.
When I go down the HGH path I may wear one again to make sure everything is good.
Earthworm Jim
Member
I worry about the citric acid too. I think there is some kind of hidden cancer risk
thejumpingsheep
Member
No. Simply not true. I have a flat stomach at old age and I drink tons of carbonated stuff. Carbonation will dissolve very quickly and gasses compress easily. You will get far more impact from fiber than any soda.
Only way you can get as bad as you say is if you you mercilessly pump yourself full like a balloon. You would need to drink a 2 liter bottle three time a day for that to happen and even then im not sure. Content of soda is mostly water. Diet soda has almost no sodium either so whats to keep it in? You will pee it all out within an hour or two.
Alcohol is an entirely different story. Beer especially.
